From Serve to Spike - 20 Week Volleyball Training Program
Perform 4 Life
VolleyballWELCOME 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!
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
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
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
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
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.
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
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!""
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!"
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!"
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!""
