Volleyball Kickstarter
Perform 4 Life
VolleyballCALLING ALL YOUTH VOLLEYBALL PLAYERS AND COACHES!
It is time to kickstart your training career! Establishing a solid foundation in your training journey at a young age is vital to set you up for long term success as a player. Too many volleyball players wait too long to get started training strength, speed, agility, and plyometrics. But not you, and that is why you are here!
The Volleyball Kickstarter program includes 12 weeks of strength training, speed & agility work, and a wide variety of plyometrics all progressed in an intelligent way to ensure you are covering every aspect you need to build a rock solid foundation of training. With all the information available online, it can get very confusing on what exercises to do and how to put together a good program.
That is why I created this program.
With so many voices shouting different theories and arguing which exercises are "the best", I wanted to provide a template that simplifies all the confusion into simple, core principals that is easy to follow and delivers real results.
This 12 week program is the exact template that I have used with hundreds of youth volleyball players in the real world that has delivered real results. We have seen 3-5 inch improvements in approach jumping, several MPH increases in sprinting velocity, and rapid increases in strength & overall body awareness in less than 12 weeks on this program.
Inside the program not only do you get the sets, reps, and workouts we use... You will also get long form, detailed breakdowns of all plyometric exercises from leaping, hopping, bounding, 2 foot approach jump mechanics, and how to scale plyo difficulty to get the most out of each drill.
A GOOD PROGRAM gives you the training blueprint with exercises, sets, and reps. A GREAT PROGRAM prioritizes the finer details, educates, and gives you the entire roadmap so that you learn how to become an independent person who is intuitive with their training and their body.
What are you waiting for? Lets Kickstart your training journey NOW!!!
A
Volleyball Kickstarter Training Guide
B
Sample Athlete Warm-Up 1
1 x 1
C
Build-Up Runs
70, 80, 90 @ 30
D
Medium Tier Stationary Pogo Jump
1 x 20
E
2-1 Stationary Tuck Jumps (Low)
1 x 10
F
2-1 Stationary Rhythm Hops (Low)
1 x 10
G
Lateral Line Jumps for Speed
2 x 12
H
Deep Tier Stationary Split Squat Jump (Medium Intensity)
1 x 10
I1
Varying Start Sprints
3 x 15
I2
Mini Jump to Max Height Jump Variation (Box or Hurdle)
3 x 5
J1
Squat of Choice
3 x 5 @ 6
J2
DB Bench
3 x 15 @ 6
K1
Chin Ups
3 x 5 @ 7
K2
Tempo Single Leg Calf Raise
2 x 15 @ 9
K3
Lunge ISO Hold
2 x 30 @ 8
L
Chin Up Eccentrics
2 x 15
M
Diaphragmatic Breathing
1 x 10
A
Volleyball Kickstarter Training Guide
B
Sample Athlete Warm-Up 3
1 x 1
C
Build-Up Runs
70, 80, 90 @ 30
D
Medium Tier Forward Pogo Jump
2 x 10
E
Forward Repeat Tuck Jumps (Submax)
2 x 15
F
Low Tier Forward Hopping
1 x 20
G
Deep Tier Lateral Bound w/ Stick
1 x 8
H
Alternating Line Switches (Intensive)
2 x 12
I1
Shuffle-Shuffle-Sprint
4 x 10
I2
Standing Forward Broad Jump
2 x 5
I3
Single Leg Approach Jumps
2 x 5
J1
RFESS Iso Hold Reps
3 x 5 @ 7
J2
DB Shoulder Press
3 x 15 @ 7
K1
1-Arm DB Row
2 x 15 @ 8
K2
Goblet Squat
2 x 20 @ 8
L1
Lateral Ankle Hops
2 x 30
L2
Standing DB Bicep Curls
2 x 20 @ 9
L3
DB Overhead Tricep Extensions
2 x 10 @ 9
M
Diaphragmatic Breathing
1 x 10
A
Volleyball Kickstarter Training Guide
B
Sample Athlete Warm Up 5
1 x 1
C
Build-Up Runs
70, 80, 90 @ 30
D
Medium Tier Staggered Stance Forward Pogo
2 x 10
E
Stationary Tuck Jumps (Submax)
1 x 20
F
Low Tier Stationary Hopping
1 x 20
G
DL Forward and Back Line Hops (Intensive)
2 x 12
H
Deep Tier Split Exchange Jumps (Low Intensity)
1 x 8
I1
Varying Start Sprints
4 x 15
I2
Seated Jump Variation (Hurdle or Box)
2 x 5
I3
Max Effort Approach Jump
2 x 5
J1
Squat of Choice
3 x 5 @ 7
J2
DB Incline Bench
3 x 15 @ 7
K1
Chin Ups
3 x 5 @ 8
K2
RFESS Iso Hold w/ Heel Lift
2 x 30 @ 8
L1
Tempo Single Leg Calf Raise
2 x 15 @ 9
L2
Chest Supported Row
2 x 25 @ 9
M
Diaphragmatic Breathing
1 x 10
A
Leaping Technical Breakdown
B
Hopping Technical Breakdown
C
Bounding Technical Breakdown
D
Deep Tier Technical Breakdown
E
Approach Jump Mechanics Guide
F
Standing Vertical Jump Breakdown
G
Low - Med -High Intensity Plyometric Parameters
H
Baby Hop/Jump Combo Progression Breakdown
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.
The longer you wait to start your training journey, the less years you have to compound that growth & progress over time. Get started NOW and set yourself up for a lifetime of fitness and elite gains!
Get Volleyball Kickstarter
Alayna Pierce
Tennessee Tech Outside Hitter (NCAA D1)
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!""
Alivia Keegan
Belmont University Setter (NCAA D1)
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 (NCAA D1)
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!"
Georgia Watson
University of Kentucky Outside (NCAA D1)
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!""
