Volleyball workouts, training plans and more. Get advice and information from the best volleyball players, coaches and volleyball trainers on how you can take yours or your teams fitness to the next level.
his video contains a cone drill for the multi- directional movement portion of the workout. what we like about this exercise is that it is volleyball specific and can easily be modified or adjusted to meet your players unique needs. Also it is added straight to the workout so your athletes are learning volleyball specific movements while training and improving athletic performance.
This video contains exercises for the movement portion of velocity workout 3 – multi directional workout. The ability for volleyball athletes to move successfully in all directions is critical for volleyball defense especially beach volleyball defense.
The pogo volleyball exercise drill is a great drill that accomplishes multiple task including, warming up athletes, increasing linear and multi-directional speed, and improving athletes vertical jump.
Volleyball thermogenic warm up’s are a good way to get ready for most volleyball related activity including lifting, training, sprinting, workouts and of course playing volleyball. Thermogenesis is a process in which the body generates heat. In exercise-induced thermogenesis, the body creates heat to warm up the muscles because warm muscles work better and more efficiently.
This video contains the Glut Med Activation exercises used by the athletes to get ready for workout 3. These exercises should be used before workouts as well as physical training / playing. Top players like Sean Rosenthal and Phil Dalhausser do glut med activation exercises before practice.
This is the final wrap up and review video for workout 2. In this video you will hear each participant talk about the workout, what they liked and compare it to their personal experience training / lifting for volleyball.
The final portion of the workout is some ESD – Energy System Development training. Also called volleyball conditioning training. For workout 2 Chase picked “Battle Ropes” exercises including; Double, Alternating and Butterfly Arm Swings.
This is the 2nd series of exercises from the strength and power portion of workout 2. Again 2 exercises are done at the same time switching back and fourth during rest. Also try not to laugh to hard when you see Andor in his 3rd set of pull up’s really really struggle! 
The next portion of workout 2 is the strength and power portion of the workout. Each day and all of Velocity’s workouts have a strength and power component to the workout. Usually this is some form of lifting often including a Olympics style lifting exercises. Today’s exercises include a back squat alternating with a 3 point row.
This valuable video sequence goes through a detailed progression for jump training exercises during a volleyball workout. Important points covered include:
This video is a review of the workout thus far plus the instructor gives an introduction on barrier hops, the main focus for the workout which is a jump / landing day.
This video contains a number of volleyball specific exercises including kettlebell swings, gobler squats, RDL stretches and TRX – Y, T, W, Rows. These exercises will help your players jump higher and avoid volleyball injuries. The TRX exercises are exceptional for shoulder posterior activation and the RDL stretch is great for hip mobility and more.
In this video Andor and velocity sports performance coach Chase Cameron discuss an important jumping technique used by top beach volleyball players to jump higher. This idea was originally introduced up by volleyball1on1 instructor Ed Ratledge.
This is video 2 for thermogenic warm ups from Velocity Workout 2 – Jump / Landing Day. This video includes more jump rope as well as the exercises shallow squat knee hug, leg cradle and dynamic quad stretch. It’s important to watch both video 1 and video 2 to see the sequence of exercise regarding thermogenic warm up’s.
Velocity Workout 2 is a Jump / Landing day which means it is very important to warm up successfully. This video contains a thermogenic warm up that all volleyball trainers will love. Exercises include; Jump rope, lunge and reach, and reverse lunge twist.
This is an introduction video for Velocity Workout 2 – Jump / Landing Day with Chase Cameron. Chase has extensive experience training volleyball players of all ages and skill levels including top pro level AVP Pro beach players.
This is the final wrap up and review video for workout 1 with Jason Moreno and Velocity Sports Performance. This workout was the “Linear Volleyball Workout” and the workout is discussed, reviewed and broken down.
In this video Jason of Velocity Sports Performance goes over a drill he uses with many of his AVP pro beach players. The exercise focuses on anti-rotation core work which is critical for many movements in volleyball particularly spiking.
This post contains 3 videos regarding the strength and power portion of the workout. The specific exercise the athletes are working on in workout 1 is the hang clean pull. This series discusses allot of important concepts including why this exercise, how it is performed, sets, reps and different ways of performing.
This video is a progression from sled marches and sled skips. This video offers allot of insights and tips on correct technique for running and explosive movements. Jason Moreno describes it as energy bleed and how to move effectively so as to stop energy bleed during your explosive movements.
This video is a review and update of the workout and exercises thus far from workout 1 at velocity which is a linear day. Points discussed included goals of this workout, exercises and drills, the different phases of the workout and training.
This video and exercise is the progression from the previous exercise namely sled marches. Sled resisted skips like sled marches builds explosive power that is used in all areas of volleyball play especially jumping and movement.
In this video you will learn about sled marches and the important points to consider as well as the benefits when performing this exercise. It is really revealing how important it is to work with expert trainers as even college volleyball players need correcting on drills as proven by this video and exercise.
The next drill is the single leg step up drill where the players step up onto a 6, 12 or 18 inch box. Not 18 inch box might be for elite Olympic level athletes so most user should look at the 6 or 12 inch box. This exercise builds leg muscle explosion which can be used for pretty much everything in volleyball including jumping and defense.
Pogo volleyball exercise drill is a great drill to help build explosive movement for defense and playing volleyball. This video contains the double, alternating single and twist pogo.
This videos offers a summary of the Linear Day Workout thus far. This break in the actions really gives viewers a chance to step back and see how the exercise fit into the bigger picture and the whole plan and goals for the workout.
This video contains the sumo squat touchdown exercise as well as drills to help work on no false steps with your movement. The sumo squat touchdown is a great exercise and works on hip mobility and hamstring flexibility.
This video contains a number of exercises to help get athletes ready for the movement portion of the workout.
This video contains exercises for shoulder posterior activation. The equipment used for this is TRX Trainer and the specific exercises are the Y T W exercises. The exercises are given these names as this is the shape you make with your arms as you do them and it makes it easy to remember.
This video contains part of the warm up. This includes glut med activation exercises used to warm up critical areas of the body as well as increase the heart rate. This exercise can also be used to help identify weaknesses, imbalances and potential future injuries. Experienced instructors can use this exercise to also identify and modify the workout as needed.
In this video you will meet the instructor Jason Morneo. Jason is a 15 year sports performance coach who works with professional athletes, Olympian’s, college players and young athletes looking to play volleyball seriously. He personally coaches professional beach volleyball players on the AVP tour like Ed Ratledge.
In this video Andor Gyulai (Owner Volleyball1on1.com) shares some quick info about Velocity Sports Performance, their staff and the training facility. It is important to see this video before watching the other videos in the series so you have a little bit more info about the company.
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