VOLLEYBALL TRAINING AND

WORKOUT PLAN
SUBMITTED BY: HIYASMIN C. RAMOS
ID NO. 18-02028
COURSE AND SECTION: BSRT 2B
 CONTINOUS VOLLEYBALL TRAINING PROGRAM
MWFS: 5:00-7:00 AM
TTHS 6:30-8:00 PM

Note: players must continually train even offseason. If season starts, length of training is increased, so is to the repetitions and cycles of each
exercises doubles up. If the player is injured, he/she must only perform set training plans that is only allowed by the Physician. Diet and
nutritional intake is monitored. Drinking of soda is not allowed, may it be off season or not.

Activities Time Training Energy Fitness Training Principles

Methods System Components
Warm up. 15 minutes Flexibility Aerobic Flexibility Specificity:
training
Hold each stretch for at least 15 The stretches are very specific, and the amount of time
seconds. each stretch is held.
Repeat the cycle for 15 minutes.
 High knee hug for balance Tedium:
 High knees The exercise isn’t boring because there are many
 High knees laterally stretches to do, and each stretch isn’t held for a very
 Spider-man exercise long time.
 Sumo squat
 Quad stretch
 Speed skater
 Baby skips
 Toes in, toes out
 Atlas
Jogging to get the blood flowing. 7 minutes Interval Aerobic Muscular Specificity:
Endurance
1. Start jogging very slowly, Jogging will help the blood circulate around the body
almost to a walk. (45 seconds) and warm you up for the training session.
2. Slowly increase the speed as to
a medium jog. (2 minute)
3. Increase the speed to a quick
jog. (3 minutes).
4. Rest for 55 seconds and repeat
the jog for 3 cycles

Overhead medicine ball throws. 10 minutes Interval ATP Muscular Specificity:

strength,
5 sets of 10 throws with 1-minute break muscular This exercise is specific for the arms. It increases power
in between. power and strength in the arms, which is needed in volleyball.
1. Stand shoulder width apart,
facing the wall with the
medicine ball in hand.
2. Bend knees and throw ball
using overhead throw at the
wall. Make sure to follow
through with the throw.
3. Repeat five times. Rest for 1
minute. Complete 3 sets.

Box drill 10 minutes Interval Lactic Acid Agility and Specificity:

speed
5 sets of 5 repetitions, 45 seconds rest this activity was designed to focus on agility and speed
in between sets. because these two are needed to move fast and
efficiently around the court. The box drill requires the
1. Start by standing in the centre player to move around the box as fast as possible by
of the box.
 2. Run to the top left corner, using large steps. This would help in a real game of
taking as least steps as possible. volleyball so that they can move to get the ball faster.
Try to take large steps.
3. Run backwards to the centre.
4. Repeat step 2, but running to the
top right corner and back.
5. Repeat, running to the bottom
left corner and back.
6. Repeat, running to the bottom
right corner and back.

Push ups 3minutes Interval Lactic Acid Muscular

endurance
1. Do 5 push ups.
2. Rest for 30 seconds.
3. Do 8 push ups.
4. Rest for 30 seconds.
5. For each set, increase the
amount of push ups by one.
6. Perform for 3 minutes.
Lateral High Hops 5 minutes Plyometric ATP Muscular Specificity:
strength,
1. Stand to the left side of a box muscular This exercise is specific to the legs. It helps to increase
and place right foot on top of power muscular strength and power in legs only. Strength and
box. power in legs help volleyball players to jump higher and
2. Push off the box using right leg move faster around the court.
only and jump up as high as
possible. Throw arms forward
and up for a higher jump
3. Land with left foot on box.
Repeat, starting with the left
foot.
4. Do 5 repetitions for each leg.

Jump Rope 2 minute Interval Lactic Acid Muscular

endurance
1. Start off with slow jumps.
2. Jump rope 30 times.
3. Slowly increase the speed to
fast jumps.
 4. Rest for 30 seconds.
5. Repeat for 2 minute.

In-Out Ladder Drill 3 minute Interval Lactic Acid Agility and Specificity:
speed
1. Start with two feet at the bottom agility improves efficiency in moving around the court
of the ladder. and speed as well
2. Step left foot into the first
square, followed by right foot.
3. Step left foot to the outside of
the second square, and same
with the right foot.
4. Repeat this pattern for the rest
of the ladder.
5. Try to go as fast as possible.
6. Repeat for 3 minutes.
7. Rest every 45 of repeating the
cycle

Reaction Ball 8 minute Interval ATP Reaction Specificity:

time
1. Get into ready position. Stand Reaction time is also another thing important in
with feet shoulder width apart, volleyball. The player needs to be alert and have a good
bend knees slightly. reaction time to receive the ball effectively.
2. Drop the reaction ball in front
of you.
3. Catch it as fast as possible.
4. Do 10 repetitions.
 5. Rest for 20 seconds.
6. Complete 3 sets.
Tricep Dips 4 minutes Plyometric Lactic Acid Muscular Specificity:
endurance
8 repetitions. In volleyball, arm muscles are used a lot for setting or
digging the ball. I chose an activity that would work the
1. Place your hands shoulder triceps muscles, the triceps dips.
width apart on a bench, with
your back facing the bench.
2. Bend your legs, straighten your
arms, and bend your elbows a
little.
3. Slowly bend your elbows and
lower your upper body towards
the ground, until your arms are
at a ninety degree angle. Hold
the pose for 5 seconds.
4. Push up with your hands to
return to the original position.

Suicides. 15 minutes Plyometric ATP Speed, Specificity:

agility,
1. Arrange four cones in a row, far strength In volleyball training, a lot of short bursts of movement
apart from each other. is used (plyometric), and the short bursts of movement
2. Start at the first cone. Run in a is used in suicide runs.
straight line to the second cone
and back.
3. Run to the third cone and back
to the first.
4. Run to the fourth cone and back
to the first.
5. Repeat thrice
Cool Down. 12 minutes Flexibility Aerobic Flexibility Tedium:
training
1. Do the stretches in the diagram. Similar to the warm up stretches, a different set of
2. Hold each stretch for at least stretches for the cool down to prevent tedium.
fifteen seconds.

Sitting Toe Touch

Side Quadriceps Stretch
Semi-straddle

Straddle

Butterfly
Straight Arms Behind Back

Behind-Neck Stretch

Cross Arm in Front of Chest

Arms Straight Up Above Head

Side Bend With Straight Arms

OFF-SEASON WORKOUT PLANS
Note: Every Monday and Thursday, Plan A is used and training starts at 6:00-7:00 AM Every Tuesday and Friday, Plan B is used and training
starts at 5:00-6:30 PM Every Wednesday and Saturday, Plan C is used and training starts at 10:30-11:30 AM Sunday is rest day. Diet and
nutritional intake is monitored. Drinking of soda is not allowed, may it be off season or not.
OFF SEASON THRICE A WEEK WORKOUT PLAN: A
Exercise Monday Stretching
Set 1 Set 2 Set 3
(pounds per preps) (pounds per preps) (pounds per preps)
Dumbbell Lunge: 3 sets of  Upward Stretch
15 reps
“100 X 4” “100 X 8” “100 X 12”

 Shoulder Stretch
Hip Bridge: 3 sets of 15 “100 X 4” “100 X 8” “100 X 12”
reps
 Hug Yourself

Dumbbell Chest Flyer: 3 “100 X 4” “100 X 8” “100 X 12”

sets of 15 reps  Kneeling Forearm Stretch

Preacher Curls: 3 sets of “100 X 4” “100 X 8” “100 X 12”

 Hamstring Stretch
15 reps

Crunches on Stability “100 X 4” “100 X 8” “100 X 12”  Quadriceps Stretch

Ball: 4 sets of 20 reps
Box Jumps: 4 sets of 10
 Calf Stretch
reps “100 X 4” “100 X 8” “100 X 12”
 Spinal Twist

OFF SEASON THRICE A WEEK WORKOUT PLAN: B

Exercise Wednesday Stretching
Set 1 Set 2 Set 3
(pounds per preps) (pounds per preps) (pounds per preps)
Bench Press: 3 sets of 8  Upward Stretch
reps
“100 X 5” “100 X 10” “100 X 15”
**Lat Pulldowns: 3 sets of  Shoulder Stretch
8 reps
“100 X 5” “100 X 10” “100 X 15”

Dumbbell shoulder Press:  Hug Yourself

3 sets of 8 reps
“100 X 5” “100 X 10” “100 X 15”  Kneeling Forearm Stretch

Dumbbell Overhead
Tricep Extension: 3 sets of  Hamstring Stretch
“100 X 5” “100 X 10” “100 X 15”
8 reps
Crunches on Stability
Ball: 3 sets of 15 reps
“100 X 5” “100 X 10” “100 X 15”  Quadriceps Stretch

Jackknife Crunches: 3 sets  Calf Stretch

of 20 reps
“100 X 5” “100 X 10” “100 X 15”
Jump Squat: 3 sets of 10  Spinal Twist
reps
“100 X 5” “100 X 10” “100 X 15”

OFF SEASON THRICE A WEEK WORKOUT PLAN: C

Exercise Friday Stretching
Set 1 Set 2 Set 3
(pounds per preps) (pounds per preps) (pounds per preps)
Dumbbell Chest Press: 4  Upward Stretch
sets of 8 reps
“100 X 5” “100 X 10” “100 X 15”
 Shoulder Stretch

Lunges: 4 sets of 8 reps

“100 X 5” “100 X 10” “100 X 15”  Hug Yourself
Lying Hamstring Curls: 2
sets of 12 reps  Kneeling Forearm Stretch
“100 X 5” “100 X 10” “100 X 15”

 Hamstring Stretch
Dumbbell Pullovers: 4
sets of 8 reps  Quadriceps Stretch
“100 X 5” “100 X 10” “100 X 15”

Dumbbell Front Raises: 4  Calf Stretch

sets of 8 reps
“100 X 5” “100 X 10” “100 X 15”

 Spinal Twist
Reverse Flyers: 4 sets of 8
reps
“100 X 5” “100 X 10” “100 X 15”