High School Season - 12 Week Volleyball In-Season Training Program
Perform 4 Life
VolleyballVolleyball Players & Coaches!!!
What if I told you that you can jump higher, run faster, get stronger, and become quicker during a competitve season?
What if I also told you that you can achieve all the above only training 3 days/week for 30-45 minutes each day?
Well you can! And that is what this program "High School Season" is all about.
If you are a volleyball player or coach, you know that an offseason for youth volleyball athletes simply doesn't exist. From November to July there are weekly club practices and tournaments that are physcially demanding with the super high on court volumes of jumping and gameplay. And just when you think there is a break in the summer after nationals, these athletes are met with college camps, skill camps, and private lessons. Then once all the madness ends, high school volleyball ramps up and now high school season is a few weeks away.
With year round gamplay being the norm, the only solution to get results in training is to train consistently all year long while being "In-Season". And luckily, there is one competitive season that gives you the best opportunity to train hard...
AND THAT IS HIGH SCHOOL VOLLEYBALL SEASON!!!
WIthout the demand of 3 and a half hour club practices and traveling out of state several times per month for tournaments, high school season is the LEAST STRESSFUL time of year and is the prime opportunity to focus on training to become stronger and more explosive.
Year after year, the biggest improvements in vertical jump, speed, and strength with our in house athletes happen during high school season
And now I am giving you guys the exact blueprint we've been using for years that regulary results in 2-4" increases in approach jumps and standing vertical during only a 12 week high school season
Along with the program you will also recieve an in season training guide that explains exactly how to set the program up with your game & practice schedule. It will also explain how to structure warm ups at practice and where to put your plyos, speed & agility work, and strength training within the practice plan for the best results.
And lastly, you will have access to a BONUS approach jump mechanics guide
If you are approaching your high school season and are looking to try a program that has been used and proven to work with 6th graders all the way up to Power 5 NCAA athletes, then look no more!
A
High School Season Training Guide
1 x 1
B
Approach Jump Mechanics Guide
1 x 1
C
Sample Athlete Warm-Up 2
1 x 1
D1
Build-Up Runs
70, 80, 90 @ 30
D2
Medium Tier Forward Pogo Jump
2 x 10
D3
Medium Tier Lateral Pogo Jump
2 x 10
D4
Low Tier Forward Hopping
2 x 15
D5
Forward Repeat Tuck Jumps (Submax)
2 x 15 @ 20
D6
Varying Start Sprints
3 x 15
E1
Squat of Choice
3 x 5 @ 6
E2
DB Incline Bench
3 x 12 @ 6
E3
Seated Box Jump
3 x 3 @ 8
F1
Chin Ups
3 x 5 @ 8
F2
Deep Tier Stationary Split Squat Jump (Medium Intensity)
2 x 10
F3
Single Leg Calf Raise
1 x 20 @ 9
F4
Band ER Walkout
1 x 30
G
Diaphragmatic Breathing
1 x 10
A
High School Season Training Guide
1 x 1
B
Approach Jump Mechanics Guide
1 x 1
C
Sample Athlete Warm-Up 3
1 x 1
D1
Build-Up Runs
70, 80, 90 @ 30
D2
Lateral Traveling Single Leg Ankle Hops
1 x 15
D3
Forward & Back Traveling Single Leg Ankle Hops
1 x 15
E1
2-1 Stationary Tuck Jumps (Low)
1 x 15
E2
1 Arm Bear Crawl Position Hold
2 x 30
E3
Deep Tier Lateral Bound w/ Stick
1 x 8
F1
Barbell Bench Press
3 x 6 @ 7
F2
Lateral Lunge Toe Punch
3 x 4
G1
Chest Supported Row
2 x 20 @ 8
G2
Lunge ISO w/ Heel Lift
2 x 20
H1
Dead Hangs
2 x 30
H2
Tempo Single Leg Calf Raise
2 x 15
I
Diaphragmatic Breathing
1 x 10
A
High School Season Training Guide
1 x 1
B
Approach Jump Mechanics Guide
1 x 1
C
Sample Athlete Warm-Up 2
1 x 1
D1
Build-Up Runs
70, 80, 90 @ 30
D2
Medium Tier Stationary Pogo Jump
1 x 15
D3
Stationary Tuck Jumps (Submax)
1 x 15
D4
Medium Tier Stationary Hopping
1 x 15
D5
Deep Tier Split Exchange Jumps (Low Intensity)
1 x 15 @ 20
E
Double Shuffle to Sprint
4 x 10
F1
Squat of Choice
5, 5, 5, 10 @ 6
F2
DB Bench
3 x 12 @ 7
F3
Forward Reactive Hurdle Jumps
2 x 2
G1
Chin Ups
3 x 3 @ 8
G2
Bench Hamstring ISO Hold Progressions
2 x 30
G3
Chin Up Eccentrics
2 x 15
G4
Tempo Single Leg Calf Raise
2 x 10 @ 8
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.
If you don't take advantage of this opportunity and train hard during school season, you are missing out on the best opportunity for development as a volleyball player. Without the added stresses of club season, this is the time to get after it and see som
Get High School Season - 12 Week Volleyball In-Season Training Program
Georgia Watson
University of Kentucky Outside Hitter
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!""
Alivia Keegan
Belmont University Setter
Verified Athlete""I want to take a moment to express my heartfelt gratitude for everything Tommy has done for me. His unwavering commitment to my development has been nothing short of inspiring. Tommy is an exceptional coach and mentor that has not only improved my physical strength but also my mental resilience.""
Hannah Langton
Central Michigan 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!"
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!""
