Sideout VB Platform
VolleyballDevelop your athletic abilities!
Important: Our programs are cohesive. So, for the best possible result, we would advise everyone to start on phase 1. This is because the program is designed with the idea that the athlete has been through the previous phases.
This program is designed for athletes of ALL ages that has a young training age, or little experience with performance training. We will focus on developing our physical abilities throughout the whole program.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Side lunge to overhead twist
2 x 6
A2
Airplane RDL
2 x 8
A3
Balance variation 1 (level 1-4)
2 x 30
B
A-march
2 x 15
C1
Tall-2-short-2
1 x 10
C2
Tall-2-short-1
1 x 5
D
ISO jump 3 second hold
2 x 6 @ 3
E1
MB Overcoming ISO press
2 x 15
E2
MB Overcoming shoulder ISO
2 x 15
F1
Goblet squat
2 x 5
F2
Push up
2 x 5
G1
KB deadlift
2 x 5
G2
Chin ups
2 x 5
H1
RFESS ISO hold
2 x 20
H2
SL bridge to hamstring march level 1
2 x 5 @ 2
I1
Copenhagen hip adduction iso hold
2 x 15
I2
Dead bug
2 x 10 @ 2
A1
Side lunge to overhead twist
2 x 6
A2
Shin box rotation
2 x 8
A3
Hip flexor ankle rock
2 x 8
B
Lateral march
2 x 15
C
Crossover march
2 x 15
D
Tall to runner's stance
2 x 8
E
Ladder/line deceleration
2 x 10
F
Ladder/line shuffle to stick level 1
2 x 10
G1
Walking lunge level 1
3 x 5
G2
TRX row
3 x 6
H1
Lateral split squat
2 x 5
H2
Dumbbell chest press
2 x 6
I1
Band supported nordic hamstring eccentric
2 x 3
I2
TRX supported Nordic quads
2 x 6
J1
Pallof press (3sec hold)
2 x 6
J2
One leg calf raise
2 x 8
A1
Side lunge to overhead twist
2 x 6
A2
Airplane RDL
2 x 8
A3
Balance variation 1 (level 1-4)
2 x 30
B
A-march
2 x 15
C1
Tall-2-short-2
1 x 10
C2
Tall-2-short-1
1 x 5
D
ISO jump 3 second hold
2 x 6 @ 3
E1
MB Overcoming ISO press
2 x 15
E2
MB Overcoming shoulder ISO
2 x 15
F1
Goblet squat
2 x 5
F2
Push up
2 x 5
G1
KB deadlift
2 x 5
G2
Chin ups
2 x 5
H1
RFESS ISO hold
2 x 20
H2
SL bridge to hamstring march level 1
2 x 5 @ 2
I1
Copenhagen hip adduction iso hold
2 x 15
I2
Dead bug
2 x 10 @ 2
