Volleyball 5-week workout plan

Since our school year was unexpectedly cut short we thought we would provide you with some
workouts that you can do in order to stay in shape. You should do each of these workouts 3
times a week. You do not have to do them in the order they are listed but you should do all of
the exercises listed.

Week 1
Strength/Agilities Individual Position

Standard Push Up - 3x5 Hitters

Wide Pushup - 3x5 hands out wide Footwork- Right left right footwork or Left right left
Tricep Dip - 3x15 use a chair or couch footwork- Jump- keep tracking hand up and make
Arm Circles - 40 seconds in both hitting hand come around. The idea is to work on
directions armwork and footwork.
Sit Ups - 3x15
Crunches - 3x15 In addition to above- you can add a pair of socks to
Burpees - 3x20 really work on flicking your wrist. The flick of the
Standing Squat - 3x25 wrist adds power to your hit.
Single leg Lunge - 3x15 do both legs
Calf raise - 3x15 Setters
Wall sit - 45 seconds
Run in place - 45 seconds This drill can be done in different ways. To
Back pedal - 3x for 8 seconds help start with working on control of your set,
Shuffle - 3x for 10 seconds try setting the ball while lying on your back.
Wall Jump - 3x 10 per time Make sure to have your knees bent. Have your
hands 6 to 8 inches above your face, with your
hands on the ball in the proper setting position.
Your thumb and forefingers should form a
triangular window. Push up through the ball.
Try to set the ball over 50 times without having
to move.

Defensive Specialist (passers)

Practice your passing skills with this helpful

drill. Get into passing position and pass the
ball straight up in the air to yourself. Keep the
ball from hitting the ground. To work on
maintaining control, try to keep your feet
stationary. From here, move on to
re-positioning your feet and moving back and
forth or side to side.
 Week 2
Strength Agilities

Standard Pushup - 3x10 Hitters

Arm Circles - 45 seconds in both Footwork- Right left right footwork or Left right left
directions footwork- Jump- keep tracking hand up and make
Sit Ups - 3x20 hitting hand come around. The idea is to work on
Crunches - 3x20 armwork and footwork.
Superman - 40 seconds
Standing Squat - 3x30 In addition to above- you can add a pair of socks to
Single leg Lunge - 3x20 do both legs really work on flicking your wrist. The flick of the
Calf raise - 3x20 wrist adds power to your hit.
Wall sit - 50 seconds
Run in place - 45 seconds Setters
Back pedal - 3x 10 seconds
Shuffle - 3x 10 seconds This drill can be done in different ways. To help
Mountain climbers - 3x 12 per time. Moi start with working on control of your set, try
Wall Jump - 3x 12 per time setting the ball while lying on your back. Make
Step Up - 45 seconds sure to have your knees bent. Have your
hands 6 to 8 inches above your face, with your
hands on the ball in the proper setting position.
Your thumb and forefingers should form a
triangular window. Push up through the ball.
Try to set the ball over 50 times without having
to move.

Defensive Specialist (passers)

When you are alone, a wall can be helpful.

Many people have found use in passing
against a wall in their backyard, garage, and in
the house. This drill allows you to get feedback
on your passing control and keeps you focused
on your proper passing form. As the ball
comes back off of the wall, you want to try to
keep the ball up every time. Set a goal before
this drill starting with 5 passes in a row and
keep increasing the number every time you
reach it. To increase the difficulty of this drill,
you can place marks on the wall with black
tape and practice passing to that mark.
 Week 3
Strength Agilities

Standard Pushup - 3x15

Wide Pushup - 3x15 Defensive Specialist
Arm Circles - 45 seconds in both
directions Pass into a corner - ​With the corner in front of you
Sit Ups - 3x25 and to your right, throw a ball off the wall in front of you
Crunches - 3x25 so it rebounds back as if it were being served near or at
Burpees - 3x25 you. Move to the ball, and pass it with - settable ball
flight into the corner, as if to the setter. Get the ball and
Standing Squat - 3x30
do it again.
Single leg Lunge - 3x20 do both legs
Calf raise - 3x25 Tip or Spiker Coverage​ – Every garage seems to
Wall sit - 50 seconds have a basketball hoop. What every slanted roof,
Run in place - 50 seconds above a garage or not, can be is a fun training device
Back pedal - 3x12 to practice digging the ball UP, off of a tip or - blocked
Shuffle - 3x12 spike. Alone, you just throw the ball up on the roof,
Mountain climbers - 3x14 per time then run to near the roof-line and when the ball rolls off,
Wall Jumps - 3x14 you play it up, as if it were a tip – or even as if you were
Step Up - 50 seconds in spiker coverage. Play it up high, so the setter would
have time to move in, or so the hitter is given the time
needed to back up and hit again. You can play it into a
trash can – the setter, and give yourself points for each
ball canned.
 Week 4
Strength Agilities

Standard Pushup - 3x20 This can be done with passing, setting, and
spiking
Tricep Dip - 3x25
Arm Circles - 50 seconds in both Pass the ball at different objects to improve
directions your accuracy.
Sit Ups - 3x30 After you’ve gotten good at passing to yourself,
Crunches - 3x30 work on your accuracy. Pick a specific object or
Superman - 50 seconds
point. Then toss the ball up and pass it towards
Standing Squat - 3x35
that point. Get as close as possible to improve
Single leg Lunge - 3x25 do both legs
Calf raise - 3x30
your accuracy.
Wall sit - 55 seconds Use both passing types for this exercise to
Run in place - 55 seconds improve your overall accuracy.
Back pedal - 3x14
Shuffle - 3x14 Get creative with the targets you choose. Try
3 point stance to a sprint - 3x16 drawing multiple chalk spots on the ground and
Mountain climbers - 3x16 a brick wall. Try to hit each point one right after
Wall Jump - 3x20 the other.
Step Up - 55 seconds
For very precise passing, try getting the ball into
a garbage can or similar container.

Week 5
Strength Agilities

Standard Pushup - 3x20

Tricep Dip - 3x20 Serve the volleyball​ against the wall.​ Stand
Arm Circles - 50 seconds in both 10–15 feet away from the wall and get into your
directions serve position. Then toss the ball up and serve it
Sit Ups - 3x30 towards the wall. Aim to get it over the line that
Crunches - 3x30 you drew so you know that your serve would’ve
Burpees - 3x30 gone over the net.
Standing Squat - 3x35 Work on your serving aim by picking a specific
Single leg Lunge - 3x25 do both legs
spot on the wall to aim for. Draw a circle on that
Calf raise - 3x25
spot if you need help visualizing it.
Wall sit - 50 seconds
Run in place - 55 seconds
Back pedal - 3x10 seconds
Shuffle - 3x15 seconds
Mountain climbers - 3x16
Wall Jump - 3x20
Step Up - 55 seconds

Sources:
https://www.ussportscamps.com/tips/volleyball/one-man-volleyball-drills-you-can-do-at-
home

https://www.teamusa.org/USA-Volleyball/SportKit/Players/Training-without-a-net-or-frien
ds

https://www.wikihow.com/Practice-Volleyball-Without-a-Court-or-Other-People