Volleyball

Base Training

• Periodized conditioning program
  • Strength, Power, Speed, Agility, and Endurance
• Strength Training
  • Teens (with >2 years of training) and adults
    • Olympic-style weight training after general condition phase

Prehab

• Infraspinatus / Teres Minor
• Supraspinatus

Dynamic Mobility/Warm-ups

• Fall Forward
• High Knee Lift
• Foreleg Reach with Active Pull-back
• Back Leg Extension
• Butt Kick
• Figure Eight
• Shuffle and Accelerate
• Quick arm And Foot
• Resisted Running
• Lateral Leg Swings
• Acceleration and Deceleration
• Drive Past
• Give-and-go Acceleration and Deceleration Acceleration

Speed, Agility, and Quickness

• Speed
  • 10m Sprint
  • 20m Sprint
• Agility
  • Shuffle Transition
  • Zigzag
  • Defensive Spin Reaction
  • Depth Joust Shuffle Block Drill
  • Court Drills
    • Court Shuffle, Sprint, Backpedal
    • Court Agility
    • Four Corners
    • Jump, Shuffle, Jump
  • Ladder Drills
    • Hip Rotation
    • Skier
    • Icky Shuffle
    • Crossover Icky Shuffle
  • Stairs
    • Quick Step
    • Two Step
    • Three Step

Movement Patterns for Plyometrics

• Leg Extension (Vertical Movement)
• Leg Extension (Horizontal Movement)
• Leg Extension (Lateral or Multiple Direction Movement)
• Trunk Flexion (Hip & Spine Flexion)
• Trunk Rotation (Hip & Spine Rotation)
• Pulldown / Shoulder Extension
• Forward Push / Shoulder Transverse Flexion
• Upward Push / Shoulder Flexion

Could not find a plyometric exercise in textbooks addressing Trunk Extension (Hip & Spine Extension)

Exercise References

• Foran 2001
  • 6-7 seconds work, 12-14 seconds rest
  • Drop jump
  • Depth jump
  • Shuffle transition
  • Zigzag
• McNeely 2007
  • Beginner
    • Box landing
    • Tuck jump
    • Box jump
    • Ball slams
    • Overhead throw
  • Intermediate
    • Depth jump and side step
    • Static squat jump
    • High knee box jump
    • Rotational swings
    • Pullover toss
  • Advanced
    • Box to box jump
    • Hurdle jumps
    • Depth jump
    • Twisting sit up toss
    • One arm heavy bag push
    • Kneeling two-hand overhead throw
• Chu 2013
  • Tuck Jump (thighs parallel)
  • Lunge Jump
  • Deep Squat Jump
  • Single Leg Forward
  • Box March
  • Alternate Bound with Single Arm Action
  • Lateral Box Jump
  • Single Leg Forward Hop Over Barrier
  • Lateral Jump over Barrier
  • Box Jump to Athletic Position
  • Depth Jump Single Leg Forward
  • Depth Jump with Backward Glide
  • Depth Jump Single Leg
  • Medicine Ball
    • Chest Pass Sit-up
    • Marine Crunch (throw-down)
    • Partner Standing Trunk Rotation
    • Chest Pass from Back
    • Slide
  • Tuck Jump with Heel Kick
  • Cycled Lunge Jump
  • Deep Squat Jump
  • Double Leg Vertical Power Jump
  • Single Leg Lateral Box Speed Hop
  • Combination Bounding with Single Arm Action
  • Double or Single Leg Zigzag Hop
  • Forward Backward Hop Over Barriers
  • Hurdle Hop
  • Box Depth Jump Double/Single Leg Forward
  • Box Depth Jump with Medicine Ball Chest Pass
  • Box Depth Jump with Medicine Ball Catch
  • Box Depth Jump with Forward Long Jump
  • Box Jump for Speed
  • Pullover Crunch with Medicine Ball
  • Russian Twist w/ MB
  • Side Throw Kneeling or Standing
  • Supine Backward Throw
  • Overhead Throw
  • Tuck Jump with Abdominal Crunch
  • Single Leg Vertical Jump
  • Speed Hops
  • Lateral Lunge with Single Leg Box Support
  • Hop over Barriers with Middle Lateral Box
  • Multi-directional Barrier Hop
  • Barrier Hop with Medicine Ball Dunk
  • Hurdle Hop with Box Contacts
  • Depth Jump Forward and Backward
  • Depth Jump with Maximum Medicine Ball Throw
  • Depth Jump with Spin Dunk
  • Depth Jump with Medicine Ball Catch and Redirect Dunk
  • Depth Jump with 180° Spin
  • Single Leg Power Box Step
  • Seated 45° Lateral Catch
  • Medicine Ball Spin and Dunk
  • Jump Throw
  • Defensive Spin Reaction
  • Depth Joust Shuffle Block Drill
  • Depth Jump with Directional Dig
  • Multi Directional Barrier to Cue to Ball Reaction
• Mellion (1997)
  • Footspeed Drills (pg 670)

Green Bullet = Sports Specific