Bernardo College

Under 18 Men’s Volleyball Team

Volleyball Program

Stretching Pre-Season Strengthening (F2F)

1. Head Stretch* 1. Lunges*
2. Head Circles* 2. Lying Hamstring Curls
3. Shoulder Circles* 3. Buddy Body Massage*
4. Arm Circles* 4. Dumbbell/Tap Pullover
5. Hug Yourself* 5. Lake Row*
7. Pectoral Stretch* 6. Jog in Place*
8. Hips Stretch* 7. Whole Court Run
9. Hips Circles* 8. Quarter Court Jog
10. Kneeling Forearm Stretch* 9. Half Court Jog
11. Calf Hamstring Stretch* 10. Attention Run*
12. Foot Circles* 11. Plyometrics
13. Jump in Place* 12. Cross Foots
13. Trace the Line Jog
Pre-Season Strengthening (Online) 14. Trace the Line Jog
1. Plank
2. Back Extension Volleyball Drills Proper
3. Pushups 1. Pepper Bounce 2 hands
4. Leg Raise 2. Pepper Bounce 1 hand (alternate)
5. Single-Leg Bridge 3. Pepper Throw 2 hands
6. Keeling Side Plank 4. Pepper Throw 1 hand (alternate)
7. Stability Ball Leg Curl 5. Pepper Spike
8. Stability Ball Jackknife 6. Dig Pass
9. Single Weighted Sit-ups 7. Set-Dig-Pass
10. Russian Twists 8. In-court Set-Dig-Pass
11. Squat to Overhead Press 9. Swing Block*
12. Overhead Forward Lunges 10. Digging*
13. Rotational Shoulder Press 11. Serving*
14. Alternating Row 12. Spiking*
15. Reverse Fly
16. Inverted Hamstring Stretch * - Drills (Warm Up and Stretching) for the
Actual Game
17. Sumo Squat to Stand
18. Squat Hop