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Weekly Volleyball Training Plan

This volleyball training program outlines a 5-week plan with exercises done 3 times per week. Each week increases the intensity and number of repetitions of exercises like high knees, hopping, and stretching. Skills are also progressively added like shadow blocking, hitting, and serving. Planking times are extended each week to build core strength endurance.

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Deanniel
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1K views3 pages

Weekly Volleyball Training Plan

This volleyball training program outlines a 5-week plan with exercises done 3 times per week. Each week increases the intensity and number of repetitions of exercises like high knees, hopping, and stretching. Skills are also progressively added like shadow blocking, hitting, and serving. Planking times are extended each week to build core strength endurance.

Uploaded by

Deanniel
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
  • Week 2 Training
  • Week 1 Training
  • Week 3 Training
  • Week 4 Training

VOLLEYBALL TRAINING

PROGRAM
WEEK FREQUENCY INTENSITY TIME TYPE
1 (2 REPS) High Knees
(10 REPS) Hop Over
(2 REPS) Backing
(2 REPS) Carioca
(T Th S) EASY (2 REPS) Side Lateral
(2 REPS) Ball Receiving
(2 REPS) Stretch & Reach
(2 REPS) Forward & Twist
(2 REPS) Planting Rice
2 (3 REPS) High Knees
(15 REPS) Hop Over
(3 REPS) Backing
(3 REPS) Carioca
(T Th S) EASY (3 REPS) Side Lateral
(3 REPS) Ball Receiving
(3 REPS) Stretch & Reach
(3 REPS) Forward & Twist
(3 REPS) Planting Rice
3 (4 REPS) High Knees
(20 REPS) Hop Over
(4 REPS) Backing
(4 REPS) Carioca
(4 REPS) Side Lateral
(4 REPS) Ball Receiving
(T Th S) MODERATE (4 REPS) Stretch & Reach
(4 REPS) Forward & Twist
(4 REPS) Planting Rice
(2 REPS) Shadow Blocking
(2 REPS) Shadow Spiking
VOLLEYBALL TRAINING
PROGRAM
(2 REPS) Hitting/Receiving
(2 REPS) Tossing
(2 REPS) Serving skills
(2 REPS) Passing skills
1 MIN Planking
4 (4 REPS) High Knees
(20 REPS) Hop Over
(4 REPS) Backing
(4 REPS) Carioca
(4 REPS) Side Lateral
(4 REPS) Ball Receiving
(T Th S) MODERATE (4 REPS) Stretch & Reach
(4 REPS) Forward & Twist
(4 REPS) Planting Rice
(3 REPS) Shadow Blocking
(3 REPS) Shadow Spiking
(3 REPS) Hitting/Receiving
(3 REPS) Tossing
(3 REPS) Serving skills
(3 REPS) Passing skills
1 MIN Planking
5 (5 REPS) High Knees
(25 REPS) Hop Over
(5 REPS) Backing
(5 REPS) Carioca
(5 REPS) Side Lateral
(5 REPS) Ball Receiving
(T Th S) HARD (5 REPS) Stretch & Reach
(5 REPS) Forward & Twist
(5 REPS) Planting Rice
VOLLEYBALL TRAINING
PROGRAM
(4 REPS) Shadow Blocking
(4 REPS) Shadow Spiking
(4 REPS) Hitting/Receiving
(4 REPS) Tossing
(4 REPS) Serving skills
(4 REPS) Passing skills
1 MIN & 30 SEC Planking

VOLLEYBALL TRAINING PROGRAM WEEK FREQUENCY INTENSITY TIME TYPE 1 (2 REPS) High Knees (10 REPS) Hop
VOLLEYBALL TRAINING PROGRAM (2 REPS) Hitting/Receiving (2 REPS) Tossing (2 REPS) Serving skills
VOLLEYBALL TRAINING PROGRAM (4 REPS) Shadow Blocking (4 REPS) Shadow Spiking (4 REPS) Hitting/Rec

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