This post and article was inspired by an article by Karch Kiraly on “The Importance of Functional Strength”. “I see a lot of younger players who lack the necessary strength to hold a low body position for even 5 or 10 seconds.” – Karch Kiraly – USA Women’s Head Coach
 
I developed this program over the last year or so working with my kid and other youth players. The goal something that is functional and fun. It is important to add the fun part especially at the younger ages. Also what is amazing is how challenging these exercises can be initially yet it is exciting to see how fast young players can progress and get strong if they do them.
 
I encourage you to start with 1 set of 10 for each. For the plank hold it or count hand slaps. Eventually you want to progress to 5 sets of 10 for each exercise.
 
Also if you like this make sure you check out my Volleyball Kata that I will be posting shortly also inspired by Karch! “Kata” – A Japanese word, are the detailed choreographed patterns of movements practiced either solo or in pairs.