Off Season Workout Plan

Monday & Wednesday - Agility Training

• Line Jumps 30 seconds on with 20 seconds rest X2

  • front to back and side to side with one foot

• Line Slides (10 feet) 20 seconds on 15 seconds rest X5

• Dot Drill (can make your own with chalk or tape) X3 times each exercise

  • two feet each dot

  • one foot each dot

  • hop scotch forward and backward

  • hop scotch with turn

Monday, Wednesday, & Friday - Cardio Training (Pick one each day, mix it up)

• Fartlek (Speed Play) 15-20 minutes can be on a treadmill or outside

• 5 minutes quick jog, 1 minute sprint, 2 minute slow jog… continue

• Bike 25 minutes (at least)

• Elliptical 20 minutes (at least) vary intensity/ height

Tuesday & Thursday - Jump Training (choose 2-3 to do each day, mix up combinations of exercises)

• Squat Jump 10-15 reps, 3-5 sets with or without weight (jumping for height)

• Step-Up 10-15 reps per leg, 3-5 sets

  • using a plyo box, large step, or stairs, put one foot up on the platform and then push yourself up, pulling your knee towards your chest

  • lower yourself back down until your foot touches the floor, immediately use your legs to explode back into the up position

• Cone Jump (if you want to borrow a cone I have some!) 30 seconds on with 20 seconds rest X3

  • side to side with one foot and two feet

• Long Jump 5-8 reps, 3-5 sets (jumping as far as possible, continuous between jumps)

• Medicine Ball Squat Throw (against wall or in open area) 10-15 reps, 3-5 sets

  • squat down while holding medicine ball (6-10 lbs)

  • use legs to powerfully jump up in the air

  • simultaneously extend arms and thrust ball as high/far as possible 

Tuesday & Thursday - Weights and Core Training

• Weight lifting exercises should be done with 10-15 reps in 3-5 sets

  • do body weight exercises if weights are not available

  • do not underestimate the power of standard pushups, sit-ups, and lunges

  • medicine balls add significantly to most body weight exercises

  • doing exercises, such as biceps curls, on one leg will work more stabilizing muscles

• Core can be done timed or in sets and reps at your own discretion

  • includes all of the muscles that support the spine, not just the abdominals

  • planks can be done on the hands or the forearms, and work almost the entire core

  • adding instability to a core exercise, such as doing front plank on a Swiss ball, will work more stabilizing muscles

Comments

• Volleyball workouts should emphasize power and speed

• Each workout should have a warm up of 7-10 minutes and a cool down of 5-7 minutes

• Stretch AFTER your muscles are warm not before

• When planning a day of lifting pick 3-4 muscles groups, try not to jump around

Katie Roessler

Katie.Roessler@gmail.com

262-853-6527