Volleyball Offseason

Connor Derrickson Performance

Coach
Connor Derrickson

As volleyball players we know that we need to be able to jump high, jump repeatedly, and for most, be able to swing repeatedly. This program is serve as the base for all that work. This is an early off-season program that focuses on foundational strength which is the sink where all the explosive training pulls from.

If you've been training for some time looking to improve your vertical or get overall better shape this is the program that will serve you best. I get so many questions about how volleyball athletes should be training, this is how!

You'll train specific foundational movements that relay to the sport. The movements in this program are geared to hit everything you need to get stronger, jump higher, and build a bulletproof shoulder. We will train hard and train smart. My goal is keep you healthy while increasing your performance. I created progressions to follow for strength and plyometric exercises to make sure you're ready and can get the most out of training.

This is the early off-season which is followed by two more programs!

If you're ready to start training smart and reaching your FULL potential, there is no better program!

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Volleyball Strength
Need to jump higher? Offseason strength protocols are where to start. Increase your squat, single leg and hinging strength.
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Rotator Cuff Health
Throughout the program we will work to bulletproof your shoulder so that it is ready for the demands of the sport. We look at rotator cuff training in 3 dimensions; Scapula movement, ball in socket strength, and timing.
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Core Strength
It all comes down to the core strength. The ability to control your thoracic, rotate fast, and brace with loads. We will train the core in all dimensions; anti-flexion/extension/rotation, pure flexion and extension, and lateral flexion. A strong core goes a long way.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. We are all app based which will walk you through the workouts every session.
Equipment
Required
DBs // Med Balls // Bench // Trap Bar // Stability Ball // Bands // Box
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Foam Roll

1 x 5:00

A2

All 4's Breathing

1 x 1:00

A3

Bird Dog

1 x 8

A4

ISO SL Foot Elevated Bridge

1 x 0:20

A5

1/2 Kneeling Adductor Dip

1 x 8

A6

Manual Ankle Dorsiflexion Mobilization

1 x 8 @ 0:30

A7

Shin Box

1 x 3

A8

SL BW RDL w/ Reach

1 x 6

B1

Med Ball Rip w/ Step

3 x 3

B2

T-Spine Reach

3 x 0:30

B3

Box Jump

3 x 5

C1

Trap Bar Deadlift

4 x 10

C2

Prone Trap Raise

3 x 8

C3

1/2 Kneeling Quad Stretch w/ Reach

3 x 8

D1

Goblet Split Squat

3 x 10

D2

1/2 Kneeling Chop

3 x 8

D3

Prone 90/90 Liftoff

3 x 8

E1

Push-Up

3 x 10

E2

TRX 45 Degree Row

3 x 10

E3

Plank to Downward Dog

3 x 8

Tuesday
Week 1 Day 3

A1

Foam Roll

1 x 5:00

A2

All 4's Breathing

1 x 1:00

A3

Bird Dog

1 x 8

A4

ISO SL Foot Elevated Bridge

1 x 0:20

A5

1/2 Kneeling Adductor Dip

1 x 8

A6

Manual Ankle Dorsiflexion Mobilization

1 x 8 @ 0:30

A7

Shin Box

1 x 3

A8

SL BW RDL w/ Reach

1 x 6

B1

Depth Drop

3 x 4

B2

Prone Trap Raise

3 x 8

B3

Med Ball Rip

3 x 5

C1

DB Bench Press

4 x 10

C2

1-Arm DB Row

4 x 10

C3

Forearm Wall Slide w/ Retraction

3 x 8

D1

DB RDL

20, 20, 15

D2

1/2 Kneeling Lift

3 x 8

D3

Prone 90/90 Liftoff

3 x 8

E1

Goblet Forward Lunge

3 x 8

E2

Physio Ball Figure 8's Rhythmic Stabs

3 x 8

E3

Banded Deadbug

3 x 8

Thursday
Week 1 Day 5

A1

Foam Roll

1 x 5:00

A2

All 4's Breathing

1 x 1:00

A3

Bird Dog

1 x 8

A4

ISO SL Foot Elevated Bridge

1 x 0:20

A5

1/2 Kneeling Adductor Dip

1 x 8

A6

Manual Ankle Dorsiflexion Mobilization

1 x 8 @ 0:30

A7

Shin Box

1 x 3

A8

SL BW RDL w/ Reach

1 x 6

B1

Med Ball OH Fake Slam

3 x 5

B2

Box Hop

3 x 3

B3

Split Stance Lean Away Line Stretch

3 x 8

C1

Goblet Squat

4 x 10

C2

Prone Trap Raise

3 x 8

C3

Banded Hip Up and Outs

3 x 8

D1

Yoga Push Up

3 x 10

D2

1/2 Kneeling Cable/Band Row

3 x 10

D3

Shoulder Taps

3 x 6

E1

Pistol Squat to Box

3 x 8

E2

Physio Ball Figure 8's Rhythmic Stabs

3 x 8

E3

1/2 Kneeling Pallof Press

3 x 8

Coach
coach-avatar Connor Derrickson

Connor is a certified strength and conditioning coach that also has his MBA. As a coach, he specializes in helping people achieve their sports performance goals by managing injury, monitoring stress, and increasing work capacity. Connor spent multiple years coaching in college and for the Minnesota Twins Baseball Club before starting to coach remotely.

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Make the leap today.

No fluff. No BS. Just the best programming back by the best in the sport

Get Volleyball Offseason
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FAQs
What if I miss a day?
It's ok if you miss a day, you can move them around as needed. Your goal is to just get 3 days in a week
Who is this for?
This is for the early offseason volleyball athlete. This is a strength based program looking at building a strong foundation in the first 4 weeks. Our next program we will be incorporating more complex movements and more complex jumping/ plyometric exercises.
What should I expect on a training day?
These session may be 3 days/week but they will be grueling. Due to this being an off-season program, they are high in volume assuming that your volleyball workloads are a little lower. Session should run roughly an hour long.
The Proof
verified-athlete-avatar Lydia Smith

Professional Beach Volleyball Athlete

Verified Athlete

""No more thinking in the gym, I know I am doing what is best for me!""

verified-athlete-avatar Aleksandra Wachawicz

Professional Beach Volleyball Athlete

Verified Athlete

""My training has never been better! WAY stronger now that I started this.""

verified-athlete-avatar Jessica Gaffney

Professional Beach Volleyball Athlete

Verified Athlete

""I know I am utilizing some of the best methods in strength and conditioning on a daily basis.""

Volleyball Offseason