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
Breakdance rotation
2 x 8
A3
Balance variation 2 (level 1-3)
2 x 30
B1
A-march
1 x 15
B2
Skipping
2 x 15
B3
Extensive bounds
2 x 20
C
Tall-2-short-1
1 x 5
D1
Penultimate step level 3
2 x 4
D2
Approach jump to box
2 x 3
E1
Trap bar deadlift (hip dominant)
3 x 6
E2
Push up
3 x 6
F1
Goblet squat
3 x 6
F2
Chin ups
3 x 6
G1
Copenhagen hip adduction
2 x 4 @ 5
G2
Plank level 1-3
2 x 30
A1
Wall supported RDL swing
2 x 6
A2
Shin box rotation 2
2 x 8
A3
BB hip drills
1 x 10
B1
Lateral march
1 x 15
B2
Crossover march
1 x 15
C1
Lateral skipping
1 x 15
C2
Crossover skipping
1 x 15
D
Alternating split stance
2 x 6
E
Ladder/line shuffle to stick level 2
3 x 10
F
Cable deceleration level 1
2 x 5
G1
Rear foot elevated split squat
3 x 5
G2
Standing dumbbell 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
Pallof press w/ overhead reach
2 x 8
I3
One leg calf raise
2 x 8
J
Extensive pogo jumps
2 x 20
K
RFESS ISO hold
2 x 30
A1
Side lunge to overhead twist
2 x 6
A2
Breakdance rotation
2 x 8
A3
Balance variation 2 (level 1-3)
2 x 30
B1
A-march
1 x 15
B2
Skipping
2 x 15
B3
Extensive bounds
2 x 20
C
Tall-2-short-1
1 x 5
D1
Penultimate step level 3
2 x 4
D2
Approach jump to box
2 x 3
E1
Trap bar deadlift (hip dominant)
3 x 6
E2
Push up
3 x 6
F1
Goblet squat
3 x 6
F2
Chin ups
3 x 6
G1
Copenhagen hip adduction
2 x 4 @ 5
G2
Plank level 1-3
2 x 30
