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
A
Dynamic prep 1
1 x 1
B
Elastic tall-2-short-2
1 x 10
C
ElasticTall-2-short-1
1 x 5
D
Bounding level 2
2 x 15
E1
Penultimate step level 2
2 x 4
E2
Penultimate jump level 2
2 x 3
F1
Goblet squat
3 x 6
F2
Chin ups
3 x 6
G1
Trap bar deadlift (hip dominant)
3 x 6
G2
Dumbbell chest press
3 x 6
H1
Copenhagen hip adduction
2 x 4 @ 5
H2
Plank w/leg lift
2 x 6 @ 3
A
Dynamic prep 1
1 x 1
B1
Lateral skipping
2 x 15
B2
Crossover skipping
2 x 15
C
Ladder/line shuffle to stick level 2
3 x 10
D
Hurdle jump level 1 (small hurdles)
2 x 6
E1
Cable deceleration level 1
2 x 5
E2
One leg hurdle jump level 1 (small hurdles)
2 x 5
F1
Rear foot elevated split squat
3 x 5
F2
Standing dumbbell row
3 x 6
G1
Lateral split squat
2 x 5
G2
DB Z press alternating
2 x 6
H1
Band supported nordic hamstring eccentric
2 x 3
H2
Pallof press w/ overhead reach
2 x 8
H3
One leg calf raise
2 x 8
I
Pogo square jumps
2 x 15
J
RFESS ISO hold
2 x 30
A
Dynamic prep 1
1 x 1
B
Elastic tall-2-short-2
1 x 10
C
ElasticTall-2-short-1
1 x 5
D
Bounding level 2
2 x 15
E1
Penultimate jump level 2
3 x 2
E2
Penultimate step level 2
3 x 3
F1
Goblet squat
2 x 6
F2
Chin ups
2 x 6
G1
Trap bar deadlift (hip dominant)
2 x 6
G2
Dumbbell chest press
2 x 6
H1
Copenhagen hip adduction
2 x 4 @ 5
H2
Plank w/leg lift
2 x 6 @ 3
