Volleyball Holiday Conditioning Program

General Instructions:

• Perform each exercise every other day
• Warm-up for 5-10 minutes BEFORE performing exercises
• Stop and discontinue if you experience pain or injury
• Read the instructions carefully & follow them
• Perform all movements slow unless otherwise instructed

Exercises:

Seated Torso Turns

Instructions:

• Perform 10 SLOW repetitions per set
• Do 2-3 sets with the band attached to the right and left side of the torso trainer
• Breath
• Don’t force the movements or strain

Arm Swing Strengthening

Instructions:

• Perform 10 SLOW repetitions per set ONLY to contact (the high five position)
• Do 1 set without the band attached
• Do 2 sets with the grey band attached to the right elbow cuff
• Do 1 set with the grey band attached to the right wrist cuff
• Breath
• Don’t force the movements or strain

Planks

Instructions:

• Perform 1 repetitions per set
• Hold each exercise for 20-45 secs with good form (start on elbows and knees if necessary to keep hips and shoulders in line); Don’t allow back to sag!
• Do 2 sets
• Breath
• Don’t force the movements or strain

Kettle Bell Squats

Instructions:

• Keep feet wide
• Keep spine long and aligned
• Squeeze bell hard with hands and keep shoulders down and back
• Try to lower hips lower than hip level
• Stand up by pushing the feet down into the ground
• Breath
• Set 1 – K-bell 10-15# x 7 reps
• Set 2 – K-bell 15-20# x 5 reps

Single Leg RDL

Instructions:

• Keep spine long and aligned
• Squeeze bell hard with hands and keep shoulders down and back
• Keep hips/pelvis from turning (keep belly button pointing straight down)
• Stand up by pushing the feet down into the ground
• Breath
• Set 1 – K-bell 5-10# x 7 reps
• Set 2 – K-bell 10-15# x 5 reps