Volleyball Holiday Conditioning Program

February 21, 2019

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




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