From Serve to Spike - 20 Week Volleyball Training Program

Perform 4 Life

Volleyball
Coach
Tommy Hansen

WELCOME ALL VOLLEYBALL PLAYERS AND COACHES!

"From Serve to Spike" is a 20 week, holistic offseason training program that is specifically designed for the volleyball athlete. This program contains all the tools you need to jump higher, run faster, become more agile, and improve your overall athleticism so that you can take your game to the next level.

All coaches want players on their team who are athletic and perform at a high level on the court, but they also want athletes who are healthy and resilient against injuries and the demands of the game.

Within the program you will find innovative approaches to plyometrics, strength training, and speed work to accomplish exactly that. The training methods in this program have been used and proven to be effective by HUNDREDS of volleyball players ranging from Middle School athletes all the way up to NCAA Power 5 Division 1 Players.

The awesome thing about this program is that it can be done at any time of year. Whether you are in high school/college season, club season, or are in complete offseason mode, you can get on this program at any time of the year and see great results.

Lastly, we all know how important approach jumping is to volleyball. It can be the difference maker in getting that starting spot on your team as well as getting on the radar of college coaches.

That is why when you buy the program you will also receive a FREE jump mechanics guide. In this guide you will learn how to optimize everything from arm swing, hip trajectory, approach speed, foot position, and every fine detail that creates an elite approach jump.

If you are looking to become the best version of yourself on the court in every aspect, then this is the program for you!

We look forward to seeing you on the inside!

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JUMP TRAINING & PLYOMETRICS
Interacting with the floor at a high level is arguably the most important quality a volleyball player can have. From jumping higher, changing directions, and reaction times, plyometrics are going to be biggest lever you can pull to transform your athleticism. This program will introduce you to a unique variety of plyometrics you've never seen before to get the floor feeling like a trampoline!
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STRENGTH THAT ACTUALLY TRANSFERS
Just because you lift weights does not mean you will become a better volleyball player. Lifting weights with a specific GOAL and PURPOSE is what has the potential to transform you as volleyball player. This program has a unique blend of science backed principals and real world methods that have been used by 100's of athletes to build strength that actually transfers to the sport!
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SPEED-AGILITY-EXPLOSIVENESS
In volleyball you need to quick, twitchy, and able to turn on the jets to chase down the long ball for a game saving play. In this program you'll find new and innovative strategies to build speed qualities that match the demands of the game to become the most agile player on the court!
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BONUS JUMP MECHANICS GUIDE
When is comes to approach jumping, mechanics are EVERYTHING! Fixing your mechanics can result in several inches gained in a matter of MINUTES! When you buy the program you get access to a detailed breakdown of what to look for with your mechanics and how to optimize them to reach your full potential!
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INJURY RESILIENCE
If you play volleyball, you understand that the knees, shoulders, and ankles take a beating. In order to stay resilient against injury, it is extremely important that these areas are addressed and treated the right way. Throughout the program there are a variety of strategies and exercises to help keep you durable against the stresses of the game!
Features
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Access to your coaches
Full 24/7 direct message access to world class coaching/guidance to make sure you are maximizing your results on the program!
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Programming 5 days per week
5 Days/Week of training to get you feeling and performing at your best for School/Club Season
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Exercise Video Guidance
All exercises include video demonstrations with detailed breakdowns on how to do each exercise correctly!
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Committed Teammates
Join a community of volleyball players all striving for greatness. 24/7 access to message boards to hold each other accountable & help each other out
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Squat Rack // Dumbbells // Something To Jump On/Over // Space to Sprint // Resistance Bands
Recommended
Kettlebells // Medicine Balls // Cable Machine // TRX Straps
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Sample Week
Week 1 of 20-week program
Sunday
Week 1 Day 1

A

Watch This Video First Before Starting Any Training

1 x 1

B

Approach Jump Mechanics Guide

1 x 1

C

Sample Athlete Warm-Up 1

1 x 1

D1

Build-Up Runs

70, 80, 90 @ 30

D2

Forward Moving Tuck Jumps (Submax)

1 x 10

D3

Submax Deep Tier Lateral Bounds

1 x 8

D4

Left-Left Right-Right

1 x 20

E1

5yd Build, 10yd Fly

2 x 1 @ 15

E2

Single Leg Mini Hop to Box Jump

1 x 3

E3

Max Effort Approach Jump

1 x 5

E4

3 Way Mini Jump To Hurdle Jump

1 x 3

F1

RFESS Iso Hold Reps

2 x 5 @ 5

F2

Alternating Chest Supported Row w/ Iso Hold

2 x 12 @ 7

G1

Seated Calf Raises

2 x 20

G2

Incline Y’s

2 x 6

H

Diaphragmatic Breathing

1 x 10

Monday
Week 1 Day 2

A

Watch This Video First Before Starting Any Training

1 x 1

B

Approach Jump Mechanics Guide

1 x 1

C

Sample Athlete Warm-Up 2

1 x 1

D1

Stationary Deep Tier Squat Jumps

1 x 20

D2

Facing Wall Med Ball Rotation Throw (Extensive)

1 x 10

D3

Alternating Ankle Hops

1 x 30

D4

Deep Tier Split Squat Jumps

1 x 15

E1

Chin Ups

3 x 5 @ 7

E2

DB Bench

3 x 12 @ 7

F1

TRX External Rotation Holds

1 x 5 @ 5

F2

Goblet Squat

1 x 20

G1

DB RDL

1 x 20 @ 5

G2

Standing DB Bicep Curls

1 x 20 @ 9

G3

Cable Tricep Extension

1 x 20 @ 9

G4

Wall-Sit

1 x 60

H

Diaphragmatic Breathing

1 x 10

Wednesday
Week 1 Day 4

A

Watch This Video First Before Starting Any Training

1 x 1

B

Approach Jump Mechanics Guide

1 x 1

C

Sample Athlete Warm-Up 1

1 x 1

D1

Build-Up Runs

70, 80, 90 @ 30

D2

Split Stance Rhythm Tuck Jumps

1 x 8

D3

Left-Left Right-Right Lateral

1 x 20

D4

Stationary Deep Tier Rhythm Squat Jumps

1 x 6

E1

Shuffle-Shuffle-Sprint

2 x 1 @ 10

E2

Hurdle Jump Series 1 (In-Between Hop)

2 x 1

F1

Crossover Step to Sprint

2 x 1 @ 10

F2

Single Leg Approach Jumps

2 x 3

G1

Barbell Front Squat

2 x 5 @ 7

G2

Bottom-Up KB Carry

2 x 20

H1

Lunge ISO Hold

2 x 20

H2

Incline Y’s

2 x 6

I

Diaphragmatic Breathing

1 x 10

Thursday
Week 1 Day 5

A

Watch This Video First Before Starting Any Training

1 x 1

B

Approach Jump Mechanics Guide

1 x 1

C

Sample Athlete Warm-Up 4

1 x 1

D1

Stationary Deep Tier Squat Jumps

1 x 20

D2

Med Ball Overhead Slam

1 x 8

D3

Sub-Max Long Duration Hops

1 x 60

D4

Deep Tier Split Squat Jumps (Forward Moving)

1 x 10

E1

Chin Ups

3 x 5 @ 7

E2

Standing Landmine Press

3 x 6 @ 7

F1

Max Rep Bodyweight Push Ups

1 x MAX @ 5

F2

Goblet Squat

1 x 20

F3

Calf Raise

1 x MAX

G1

Bench Hamstring ISO Hold Progressions

1 x 20

G2

Standing DB Bicep Curls

1 x 20 @ 9

G3

Kneeling Cable Tricep Extension

1 x 20 @ 9

H

Diaphragmatic Breathing

1 x 10

Coach
coach-avatar Tommy Hansen

Tommy is the owner of Perform 4 Life LLC and Director of Sports Performance at Top Flight Volleyball Club. He has trained hundreds of volleyball players ranging from Power 5 NCAA Division 1 players (SEC, BIG 12) to elementary kids just learning to play the game. His guidance & unique style of training has helped countless athletes transform their athleticism and take their game to the next level.

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UNLOCK YOUR TRUE POTENTIAL

Most athletes fail to realize how close they are to that breakthrough moment that completely changes the trajectory of their career. But once those walls are broken down there is NO looking back, and the sky is the limit! Will you do what it takes?

Get From Serve to Spike - 20 Week Volleyball Training Program
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FAQs
Who is this program for?
This program is designed for any volleyball player looking to improve their speed, strength, jumping ability, and overall athleticism. It doesn't matter how old you are or what stage of your development you are at, these principles are proven to be effective to anyone at any level!
When is the best time of year to run this program?
The great thing about this program is that it can be ran at any time of year. Although its called an "offseason program", it can be very easily done in the middle of high school, college, or club season. And once you finish it you can run it again and see great benefits every time you do it!
How long do the workouts take?
Most workouts in the program will be between 30-60 minutes with most being around 45 minutes to complete.
How much progress can I expect to get on this program?
How much progress you get will depend on your current level of fitness as well as your level of commitment to the process. I've seen athletes use these methods and add 3-4 inches to their vert in 4 months, and others who run the program for 2 years and jump 7 inches higher. How bad do you want it?
Can I purchase this program as a coach?
YES! If you are a coach and are looking for a program to run with your team, then you can absolutely do that. All you need to do is purchase the program, select a start date, and then you can run your team through the workouts. This program is a great fit for teams!
The Proof
verified-athlete-avatar Georgia Watson

University of Kentucky 2025 Commit

Verified Athlete

""Since working with Tommy I have felt improvements in all aspects of my play. From jumping higher, hitting harder, quicker defensive reaction time, his program has helped me to reach a different level of success. He is not only one of the most ELITE trainers out there, but also an amazing human!""

verified-athlete-avatar Hannah Langton

Central Michigan University Libero

Verified Athlete

"Tommy's ability to tailor workouts to my specific needs has made a big impact on my performance. His positivity is a constant source of inspiration, pushing me to strive for excellence every day. I truly appreciate the time he invests ensuring I reach my full potential. Tommy's an outstanding coach!"

verified-athlete-avatar Leah Freeseman

Campbell University 2025 Commit

Verified Athlete

"I love training with Tommy! The workouts we do are fun & challenging. Since working with Tommy I have seen improvements in my speed, agility, strength, & jumping. He has helped me find my love for working out! Tommy truly cares about his athletes, takes the time to get to know them, & supports them!"

verified-athlete-avatar Alayna Pierce

Tennessee Tech Outside Hitter

Verified Athlete

""Tommy is not just a coach, but a great role model. He taught me to push myself to the max and to give my absolute best always. I have become a completely different person mentally & physically since starting training with him, and he has been one of the biggest impacts on my life. Tommy is ELITE!""

From Serve to Spike - 20 Week Volleyball Training Program