Volley-Elite Off-Season Program

Foam Roll Day 1

Foam rolling allows you to perform a "self-massage" which will help to release trigger points and ease tight fascia. This will bring an increase in blood flow to working muscles and decrease muscle tightness before your training session. Spend 30-60 seconds per muscle per side below. - Glutes - Quads - Adducors - Upper Back

90/90 Hip ER:IR

1 x 30

Spiderman

1 x 20

1/2 Kneeling Adductor Rock

1 x 30

Half Kneeling Thoracic Mobility

1 x 6

2 Leg Hip Lift

2 x 10

Deadbug

2 x 5

Corrective Side Plank

2 x 30

Linear Dynamic Warm Up

10yd each exercise: Bear Crawl x10yd Knee to Chest x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Back Pedal x10yd

Jump On Box - With Step Down

2 x 5

Standing OH Throw

2 x 10

2 Point Stance Sprint

2 x 10

Hang Clean Shrug

2 x 15

Hang Clean High Pull

2 x 15

Hang Power Clean

2 x 8

High Handle Trap Bar Deadlift

2 x 10

2 DB Bench Press

2 x 6

Goblet Split Squat

2 x 6

Sorenson Hold

2 x 30

1/2 Kneeling Incline Cable Face Pull

2 x 15

Dead Bug with Wall Push

2 x 8

Cool Down

Depending on time... follow the following priority. 1) 90/90 on back (feet on box) breathing only through nose @ 4242 tempo (4 in, hold for 2, 4 out, hold for 2) for 2-5 minutes 2) 5 min general global foam rolling (big muscles) 3) Static and flow based stretching ex. Couch Stretch and Worlds Greatest Stretch 4) 2-5min walking

Foam Roll

1 x 3:00

Bear Crawl

1 x 5

Walking Knee Hug

1 x 5

Walking Cradles

1 x 5

Walking Heel to Bum

1 x 5

Walking Scoops

1 x 5

Speed Skaters

1 x 5

Curtsy Lunge

1 x 5

Back Lunge Empty the Bucket

1 x 5

Inchworm Pushup

1 x 3

Banded Box Walk with band around Knees - 5 steps per foot forward, sideways, backwards, sideways

1 x 5

Jog 20m, Back Jog 20m, Side Shuffle 10m/side, Carioca Shuffle 10m/side

1 x 20

High Knees 10m with jog 10m, Butt Kicks 10m with jog 10 m

1 x 10

Jumping Skills Day #1

You want to be as fast as possible in the drills. 1) Toe Bounds with 2 Arm Circling x10/leg rest 1 min 2) Penultimate Jab (push) x10 rest 1 min 3) Block Jab x10 rest 1 min 4) Penultimate Push Step x10 5) Penultimate Push Punch x10 6) Penultimate Push Step Continuous x10 If time could repeat x2-3 times

Stride-outs on Turf 20m Sprint with walk back

1 x 8 @ 20

Assault Bike

4 x 3:00

Cool Down

Depending on time... follow the following priority. 1) 90/90 on back (feet on box) breathing only through nose @ 4242 tempo (4 in, hold for 2, 4 out, hold for 2) for 2-5 minutes 2) 5 min general global foam rolling (big muscles) 3) Static and flow based stretching ex. Couch Stretch and Worlds Greatest Stretch 4) 2-5min walking

Foam Roll Day 3

Foam rolling allows you to perform a "self-massage" which will help to release trigger points and ease tight fascia. This will bring an increase in blood flow to working muscles and decrease muscle tightness before your training session. Spend 30-60 seconds per muscle per side below. - Pec - Upper Back - Posterior Shoulder

Cat/Camel (BSP)

1 x 5

Quadruped Lat Stretch

1 x 30

Side Lying Windmill with Foam Roller

1 x 5

Front Plank (TSS)

2 x 45

Pronated Band Pull Apart

2 x 10

Copenhagen Side Bridge

2 x 20

Lateral Dynamic Warmup

10yd in each direction: Lateral Bear Crawl x10yd ea 2 Leg Medial/Lateral Bounce x10yd ea Lateral Skip x10yd ea Shuffle x10yd ea Carioca x10yd ea

Single leg lateral/medial hop onto box

2 x 3

1/2 kneeling side throw

2 x 5

2 Point Stance Sprint

2 x 10

DB Push press Single Arm Explosive

2 x 5

1/2 Kneeling landmine Press

2 x 8

90/90 Pec Stretch

2 x 30

Close Grip Chin-Up

2 x 8

Goblet Step Up

2 x 6

Incline Prone Row

2 x 8

Tall Kneeling 3 Way Band Pull Aparts

2 x 5

Wide Stance Cable rotation

2 x 6

Cool Down

Depending on time... follow the following priority. 1) 90/90 on back (feet on box) breathing only through nose @ 4242 tempo (4 in, hold for 2, 4 out, hold for 2) for 2-5 minutes 2) 5 min general global foam rolling (big muscles) 3) Static and flow based stretching ex. Couch Stretch and Worlds Greatest Stretch 4) 2-5min walking

Recovery Habits

Key's to a successful rest day. 1.) Foam roll to ease tight muscles. Focus on full body foam rolling for 10 minutes. 2.) Eat nutritious food. Follow athlete plate descriptions. Stay hydrated. 3.) Focus on sleep. Consider a mid day nap. Get to bed early. 4.) Go for a walk, or something active like biking. Aim for 10-60 minutes of active recovery. 5.) 90/90 breathing. Aim for 5 minutes. 6.) Be proud of the work your putting in. Great things will come from being consistent with training, nutrition and recovery.

Foam Roll Day 5

Foam rolling allows you to perform a "self-massage" which will help to release trigger points and ease tight fascia. This will bring an increase in blood flow to working muscles and decrease muscle tightness before your training session. Spend 30-60 seconds per muscle per side below. - Calves - Hamstrings - Quads - Hip Flexors

1/2 Kneeling Ankle Rocks on Wall

1 x 5

Dynamic Hamstring Stretch

1 x 10

1/2 Kneeling Hip Flexor Stretch (BSP)

1 x 30

Incline Pigeon Pose

1 x 30

Bird Dog (BSP)

2 x 5

Bent Knee Side Plank with Abduction

2 x 20

1/2 Kneel Band External Rotation Overhead Press

2 x 8

Mini Band Series

MiniBand ER x5ea MiniBand Squat x5 Mini Band Walk x5ea Hip Flexor March x5ea

Linear Dynamic Warm Up

10yd each exercise: Bear Crawl x10yd Knee to Chest x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Back Pedal x10yd

Single Leg on Box Jump Forward

2 x 5

Tall Kneeling Chest Throw

2 x 5

2 Point Stance Sprint

2 x 10

DB Squat Jumps with Pause

2 x 5

Goblet Squat

2 x 10

1/2 Kneeling Alternate DB Press

2 x 8

KB Kickstand RDL

2 x 8

Standing Bicep DB Alternate Curl

2 x 12

EZ Bar Skull Crusher

2 x 12

7's Shoulder Raises (Front, Side, W)

2 x 7

Cool Down

Depending on time... follow the following priority. 1) 90/90 on back (feet on box) breathing only through nose @ 4242 tempo (4 in, hold for 2, 4 out, hold for 2) for 2-5 minutes 2) 5 min general global foam rolling (big muscles) 3) Static and flow based stretching ex. Couch Stretch and Worlds Greatest Stretch 4) 2-5min walking

Foam Roll Day 6

Foam rolling allows you to perform a "self-massage" which will help to release trigger points and ease tight fascia. This will bring an increase in blood flow to working muscles and decrease muscle tightness before your training session. Spend 30-60 seconds per muscle per side below. - Glutes - Quads - Adducors - Hip Flexors - Calves

High Performance Volleyball Warm-up

High Performance Volleyball Warm Up Protocol: Our goal with this warmup is to mobilize, connect and activate the mind and body to become game ready. This warmup encompasses 3 phases. Phase 1: Mobility and Positional Stretching Exercise #1: Cat/Camel Exercise #2: Rock-Back Quadruped T-Spine Rotation Exercise #3: Rock-Back Quadruped Adductor Stretch Exercise #4: 1⁄2 Kneeling Hip Flexor Stretch Phase 2: Muscle and Movement Pattern Development Exercise #1: Iso-Hold Dead Bug Exercise #2: 2 Leg Hip Lift Phase 3: Movement Pattern and Central Nervous System Activation Key Action Steps: • Perform the prescribed exercise to the net and jog back to baseline @ 75% intensity. 1) Mini high knees FWD, mini high knees BWD (to net and back to baseline) 2) Mini high knees lateral, mini high knees medial (to net and back to baseline) 3) Inchworm push up 4) Hamstring sweep with toe pointed 5) Hip Openers FWD 6) Mettle Stretch 7) 2 Side shuffle and stop to net with side lunges @ net (5/side @ net) (to net and back to baseline) 8) Carioca high knee (to net and back to baseline) 9) 2 leg linear bounce 10) 2 leg lateral bounce (to net and back to baseline) 11) High knees 12) Frankenstein 13) Skips for height with overhead reach (to net and back to baseline) 14) Linear bound @45 degrees with stick 15) Arm circles FWD/BWD (to net and back to baseline) 16) Spike approach, no Jump 17) Spike approach with jump @ 75% (focus on technique) 18) 2 pt. sprint with falling start x2 (90-100%) (to net and walk back to baseline).

5-10-5 Shuttle

10 x 0:05

Jumping Skills Day #2

You want to be as fast as possible in the drills. 1) Resisted Penultimate Push Punch x5 rest 1 min 2) Assisted Penultimate Push Punch x5 rest 1 min 3) Depth Penultimate 6 inch Box + Jump 2 foot landing x5 rest 1 min 4) 1 Step + Depth Penultimate 6 inch Box + Jump 2 foot landing x5 rest 1 min 5) 1 Step + Depth Penultimate 6 inch Box + Jump over hurdle x5 rest 1 min 6) Seated Box Jump with staggered feet x5 rest 1 min If time could repeat x2-3 times.

Plyo Phase 1

2 Rounds! 25 - Single Leg Slalom Jumps across a line on the floor sideways- Do both sides Rest 1 min 5/Leg - Step off Box and Land 1 Foot Rest 1 min Seated Box Jump x10 - land in takeoff position (i.e., 1/4 squat) Rest 1 min 8/Leg Reactive Heiden Jumps Rest 1 min 8/Leg - 1 Leg Step Up Jumps drive opposite hand and opposite leg Rest 1 min 25 Low Ankle Squat Jumps Rest 3 min.

1/2 Kneeling Pallof Press - cable

2 x 4

Trab Bar Carry High Handle

2 x 40

Cool Down

Depending on time... follow the following priority. 1) 90/90 on back (feet on box) breathing only through nose @ 4242 tempo (4 in, hold for 2, 4 out, hold for 2) for 2-5 minutes 2) 5 min general global foam rolling (big muscles) 3) Static and flow based stretching ex. Couch Stretch and Worlds Greatest Stretch 4) 2-5min walking

Recovery Habits

Key's to a successful rest day. 1.) Foam roll to ease tight muscles. Focus on full body foam rolling for 10 minutes. 2.) Eat nutritious food. Follow athlete plate descriptions. Stay hydrated. 3.) Focus on sleep. Consider a mid day nap. Get to bed early. 4.) Go for a walk, or something active like biking. Aim for 10-60 minutes of active recovery. 5.) 90/90 breathing. Aim for 5 minutes. 6.) Be proud of the work your putting in. Great things will come from being consistent with training, nutrition and recovery.