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MaxOutWellness
VolleyballThis 3-day-per-week strength and plyometric program is built specifically for volleyball athletes who want to jump higher and hit harder. Each session is designed to develop explosive power, increase vertical jump, and improve the speed and force behind every approach and swing.
By combining targeted strength training with sport-specific plyometrics, the program trains your body to produce more force, faster—translating directly to better performance at the net. Every phase is structured to build strength, enhance elasticity, and improve overall athletic durability, so you can perform at a high level all season long.
The program is also structured around the volleyball calendar—progressing through tryout prep, in-season school play, club season, and peak championship performance. Training volume and intensity adjust throughout the year so athletes are building when it matters and performing at their best when it counts.
This isn’t just working out—it’s training with purpose for volleyball performance.
A
WORLD'S GREATEST STRETCH
B
Book Openers
C
Mcgill hip airplane
D
Scarecrows
E
Plank Shoulder Taps
F
90-90 Hip Switch
G
Lunge Twist
A
A-Skip
1 x 30
B
High Pogo
2 x 15
C
Low pogo jump into squat
2 x 20
D1
Front Squat
3 x 8
D2
Weighted DB Squat Jump
3 x 8
D3
1-Arm DB Row
3 x 12
E1
Kick Stand RDL
3 x 8
E2
Single Arm DB Incline Bench
3 x 12
F1
Dead Hang
2 x 0:30
F2
Cable Cross Woodchop
2 x 10
A1
WORLD'S GREATEST STRETCH
1 x 1:00
A2
90-90 Hip Switch
1 x 1:00
A3
Shoulder Mobility - Lax Ball
1 x 1:00
A4
Monster Walks
1 x 20
B1
A Skip with Force
2 x 30
B2
Accelerating High Knees
2 x 20
B3
High Knee Carioca
1 x 30
C1
Shuffle to Accelerate
2 x 15
C2
Reactive Skater Jumps
2 x 10
D1
Acceleration Lunge
2 x 8
D2
Seated Broad Jump
2 x 5
E1
Triple Response Broad Jump
3 x 1
E2
10 Yard Sprint
3 x 10
F
5-10-5 Sprints
3 x 1
Conditioning
A
ISO Day
ISO Day lunge hold x45s ea plank x45s side lunge x45s ea side plank x45s ea wall sit x45s rev plank x45s SL RDL x45s ea x3
A1
WORLD'S GREATEST STRETCH
A2
Hip Mobility - KB Squat
A3
Squat Ankle Mobility
1 x 1:00
A4
Groiner
B1
Low Lunge Hops
B2
Lateral Pogo Hops
C
Depth Drops
D
Depth Jump to Vertical Jump
E1
Resisted Approach Jump
E2
Full Approach Jump
F1
Weighted DB Squat Jump
F2
Lunge Jumps
G1
Medball Squat Throw
G2
Medball Overhead Toss
G3
Med Ball Slam
Max Miller
Certified Strength and Conditioning Specialist (CSCS) with a Master’s in Health and Human Performance and over five years of coaching experience. I focus on building explosive power, improving movement, and helping athletes translate strength into performance on the court.
Sophia Van Name
Division I volleyball player who brings real, high-level playing experience. She helps ensure everything we do is practical, sport-specific, and built for actual game performance.
This program is built for athletes who are serious about improving and ready to put in the work. If you want to jump higher, hit harder, and perform with confidence when it matters most, this is your next step. Train with purpose, compete with confidence,
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Sophia Van Name
D1 Volleyball Athlete
Verified Athlete"This is the exact program I used to take my game to the next level, building the strength to jump high, hit hard, and dominate my season."
When you join a team you’re getting more than programming, you’re joining an online community.
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