Volleyball Training Schedule
Intermediate Level - Exercise Library
Phase 1: Foundational Strength and Movement Co-ordination
DAY 1 - Lower Body Strength and Co-ordination
Warm up/Activation
Hip Lock – Wall
Hip Fold – Ball swings
Walking lunge to high knee and hip hinge
Primary Exercises
Front Squat Variation
(Goblet, Front squat, Safety bar)
Romanian Deadlift (DB)
Step-Up (DB)
Single Leg Long Lever Bridge
Single Leg Calf Raise
Side plank with leg lift
DAY 2 - Upper Body Strength and Co-ordination
Warm up/Activation
Thread the Needle
Butcher’s Block Stretch
Banded Y-Raise
Primary Exercises
Landmine Press
Bent-over row (DB)
Push Up (Inclined or full)
Pull-up (Assisted or full)
Medicine Ball Rotation Throws
Plank with shoulder taps
DAY 3 - Full Body Strength and Co-ordination
Warm up/Activation
Hip Lock – Wall
Hip Fold – Ball swings
Banded Y-Raise
Primary Exercises
Trap Bar Deadlift
Bulgarian Split Squat
Push Press
Inverted Row or Lat Pulldown
Seated Calf Raise
Decline Ab Crunch
DAY 4 - Plyometrics and Core
Warm up/Activation
Single Leg Borsov Hops
Rebounds / Pogo hops
Hip Lock – Wall (side)
Primary Exercises
Box Jumps
Broad Jumps with land
Lateral Bounds with land
Forward Skaters with land
Medicine Ball Slams
Side Plank with Rotation
Phase 2: Progressed Strength and Plyometrics
DAY 1 - Lower Body Strength and Plyometrics
Warm up/Activation
Hip Lock – Switch
Hip Fold – Halo
Single Leg Long Lever Bridge with rotation
Primary Exercises
Barbell Back Squat
Romanian Deadlift (DB)
Walking Lunge (DB)
Single Leg Calf Raise
Band Assisted Squat Jumps
Box Drop to Land
DAY 2 - Upper Body Strength and Plyometrics
Warm up/Activation
Thread the Needle
Butcher’s Block Stretch
Shoulder External Rotation (Chaos)
Primary Exercises
Landmine Press (Speed focus)
Pull-up (Assisted or full)
Incline Chest Press (DB, machine)
Rear Delt Fly (DB, machine, cable)
Medicine Ball Rotation Throws
Medicine Ball Slams
DAY 3 - Full Body Strength and Plyometrics
Warm up/Activation
Hip Lock – Switch
Hip Fold – Halo
Single Leg Borsov Hops
Primary Exercises
Trap Bar Deadlift
Box Drop (low height) to Jump
Banded Broad Jumps
Bulgarian Split Squat
Push Press
Seated Calf Raise
Decline Ab Crunch
Phase 3: Strength, Power, In-season Maintenance
DAY 1 - Lower Body Strength and Plyometrics
Warm up/Activation
Hip Lock – Switch
Hip Fold to Hip Lock
Long Lever Bridge extension reflex
Primary Exercises
Box Drop (low height) to Box Jump
Lateral bound to SL Hop and land
Trap Bar Deadlift
Front Squat – Paused (2 sec @ bottom)
(Goblet, Front squat, Safety bar)
Walking Lunge (DB)
Isometric Wall Sit (Weighted)
DAY 2 - Upper Body Strength and Plyometrics
Warm up/Activation
Thread the Needle
Butcher’s Block Stretch
Shoulder External Rotation (Chaos)
Primary Exercises
Landmine Split Jerk
Pull-up (Assisted or full)
Wall Ball
Rear Delt Fly (DB, machine, cable)
Kneeling Medicine Ball Rotation Throws
Medicine Ball Cross Body Rotational Slams
DAY 3 - Full Body Strength and Plyometrics
Warm up/Activation
Hip Lock – Switch
Hip Fold to Hip Lock (Block step)
Single Leg Borsov Hops – High Amplitude
Primary Exercises
Hang Clean
Seated Box Jump
Rebound Broad Jump (3x)
Push Press
Step down
Isometric Standing Calf Raise
Decline Ab Crunch Explosive
Phase 4: In-season Strength and Power Maintenance
DAY 1 - Full Body Strength and Plyometrics
Warm up/Activation
Hip Lock Switch 1, 2s
Hip Fold to Hip Lock (penultimate)
Long Lever Bridge extension reflex
Primary Exercises
Box Drop (low height) to Box Jump
Lateral rebound to SL Hop and land
Trap Bar Deadlift
Front Squat – Paused (2 sec @ bottom)
(Goblet, Front squat, Safety bar)
Isometric Wall Sit (Weighted)
Isometric Seated Calf Raise
DAY 2 - Full Body Strength and Plyometrics
Warm up/Activation
B-Stance Medicine Ball Rotation Throws
Shoulder tantrums
Shoulder External Rotation (Chaos)
Primary Exercises
Landmine Split Jerk
Pull-up (Assisted or full)
Single Leg Romanian Deadlift (Foot on wall)
Split Squat Jumps
Bent Over Row (Barbell, DB)
Half-kneeling Cable Chop
Medicine Ball Cross Body Rotational Slams
DAY 3 - Full Body Strength and Plyometrics
Warm up/Activation
Hip Lock – Switch