USC VOLLEYBALL LIFT Division I Workout
Video taken from the channel: Victoria Garrick
Volleyball Workout Volleyball Exercises to Get a Body like a Volleyball Player
Video taken from the channel: FitnessBlender
2016 Seattle University Volleyball Pre-Season Training
Video taken from the channel: Cal_Coach_G
20 MIN AT HOME FULL BODY WORKOUT | VOLLEYBALL (No Equipment)
Video taken from the channel: Victoria Garrick
Complete Strength & Conditioning Training for Volleyball | Programming & Periodization of Training
Video taken from the channel: Flow High Performance
Volleyball Strength Training w/ Sohpie Bukovec & Alex Poletto | Part 2: Strength/Power Development
Video taken from the channel: Reid Hall
Volleyball Strength Workout
Video taken from the channel: Libero Trainer
A General Weight Training Program for Volleyball Importance of Weight Training for Volleyball. Volleyball is a jumping, speed and agility-based sport. All of these Periodized Programs for Training.
That is, they are broken into three or four phases during the year, with each phase A Year Long.For new and young athletes with no training experience in the weight room I highly recommend a volleyball training program that only includes body weight training. As the athlete gets stronger I then suggest adding a squat rack, barbell, weight plates, dumb bells, medicine balls and various levels of resistance bands.
Volleyball Weight Training – Creating Explosiveness through Periodization The ideal program for the volleyball player’s weight training creates the maximum explosiveness at the end of the program. The classic linear periodization scheme is optimal for this.If you are putting together your off-season training program, here are five great weight training exercises for volleyball players that you should include. By Joseph Taraborelli Coach Taraborelli is a certified strength and conditioning coach (NSCA-CSCS).
He also a former all-conference collegiate player, all-state high school player and state champion high school coach. For more tips [ ].A strength training workout for volleyball should simulate volleyball skill movements. Volleyball players, like just about all athletes, should include multi-joint exercises in their training.
A triple extension is a good example of a volleyball specific multi-joint exercise.The weight training is divided into 3 x 4-week training blocks. The basic design of the program is a 3-week build-up followed by 1 week reduced load and/or active rest.
For college volleyball programs like Stanford’s, the off-season starts less than a month after the season ends. So while you were busy competing for your school’s basketball team in.STACK brings you a volleyball strength training program from UCLA.
0 Shares Share on Facebook Share on Twitter Volleyball athletes need to read and.General Athletics Weight Training Program Description: This program will focus on the improvement of strength, mobility, and conditioning needed to improve as an overall athlete. This program is for male or female athletes, teams, or other groups of athletes who play multiple or different sports.Progressions in Strength Training When volleyball players begin strength training they must systematically progress through a series of exercises that appropriately build up strength. Starting with the most fundamental patterns of motion, players must master the basics before they can advance to loaded exercises and more complex movements.
When strength training for volleyball, the object is not to build big muscles since they rarely give improvements in power. Strength training should be incorporated into training phases that lead.Thus, training and performance improvements have to be organized in periods or cycles within an overall program with pre-planned, systematic variations in training specificity, intensity, and volume.
A macro volleyball program should be based on the concept of periodization and divides the annual plan into training phases to guide athletic.Boost your strength, spiking power, and vertical jumps. Improve your fitness—and get some new skills—with these killer volleyball workouts.Strength and prehab work: In the weightroom, the team performs Olympic lifts, power lifts, and lifts for general strength.
We also employ prehab exercises that concentrate on the core, rotator cuff, ankle, knee, and hip since these are generally the weakest and most injury-prone areas for.Preseason Volleyball Program sport specific workout plan by Alex Ferguson. This is a intermediate routine that consists of 7 days per week that takes approximately N/A Sports Specific rest between sets and 60 per session.
List of related literature:
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| from Essentials of Strength Training and Conditioning |
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| from Wrestling For Dummies |
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| from NSCA’s Essentials of Personal Training |
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| from American Universities and Colleges, 19th Edition [2 Volumes]: Nineteenth Edition |
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| from High-performance Sports Conditioning |
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| from Coaching Youth Volleyball |
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| from Handball Sports Medicine: Basic Science, Injury Management and Return to Sport |
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| from Complete Book of Throws |
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| from Concepts of Athletic Training |
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| from Kettlebells For Dummies |
129 comments
good montage of exercises to do. Music is just kinda weird tbh
That was an excellent effort. I am recovering from having total knee replacements on both legs. I need to step my game up. I thought I was doing something. Apparently I was slacking.
Thank you thank you thaaaank you so much for this video ❤❤❤��
If you do this workout with me, take a picture of yourself after and tag me (@victoriagarrick) on your Instagram story! I just might repost it in honor of your at home grind!!!:) #WERK
This was great! I love the volleyball footwork included as cardio at the end. Thank you!
Track and field athlete myself.. Hurdler actually.. like how you did them hurdle drills ��.. think I’m gonna do this workout for my athlete @ home lockdown
I am 53 kg and 13 yrs old so I am going to do this twice a day because I want to try out for volleyball. Hopefully I can get some muscle and lose some weight. I want to be prepared for volleyball.
Day 1:
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Does anyone else read the comments while doing the beginning plank?
Nope? Just me? Ok then…
Probably because I was a hitter when I played…Aaaaand because it’s been over 10 years since I played 😉
I will try this out for sure! I have a question! How do I get a good workout routine without being too hard on myself? I truly feel better after I workout and I think it boosts my self-esteem. But… I feel like I either do it everyday or never:(
OMG I CABT BELIEVE I DID THAT i literally did it without watching the vid before hand so i was DYING LOL
Just did it for the first time (without the volleyball jumps at the end cuz I don’t know how it works)
Great workout for me! I struggled so much with the pushups because #nostrength haha haven’t worked out for a long while.
The little comments of ‘You’re doing great!’ really helped:) thanks for posting this
Doing the work out was hard because my dog thought I wanted to play
а терь сравнить “физ-ру” в наших учебных заведениях)даже физо
Tbh I didn’t like volleyball along time ago but now I watched haikyu and I was like dangggggg let’s play some volleyball
anyone else notice that when she was doing jumping jacks they were to the beat of the music that was playing lol
Dudeeee!!! This is by far the only video that I actually went through the whole workout! Thank you so much for doing this video, your motivation throughout the video really helped! Following on Insta! ��
A world class athletic training facility at USC. Universities always have to be over-the-top with their spending.
am I the only one watching this because I want those thick thighs every volleyball player has?
i have highschool tryouts coming up ( playing on eighth grade varsity as a co-captain.. going into nineth )i’ve been doing this workout for a week now. i just want to thank you for sharing this with us, and i will definitely be warmed up and ready for tryouts when they arrive!! �� ( you’re my college volleyball idol! love ya Victoria! Keep up the hard work <3 ) edit: this workout has also greatly improved my vertical! i’m usually a setter, but due to my height (5”8.. which is taller than most of the girls on my team ), many coaches try setting me up as a middle or an outside.. even though hitting is NOT my specialty���� i’m just not really good when it comes to combining footwork, jumping, and swinging through. i can do all of them separately, but i tend to panic when i’m on the court haha.. anyways, thank you for this workout! it means a lot:)
AUsome stuff!!! My daughter has been playing volleyball for the last four years in middle school and high school and will find this channel immensely helpful.
I get the circuit training, but don’t understand the need to lift heavy weights.
Hey I’m 12 years old and I tried to do the workout the best I can but can you do a video on how to jump high and be able to hold squats longer or in general good tips for wanting to be a volleyball player
i’m twelve & last year was my first year playing on a real team, sucks that we’re stuck home but i wasn’t that good last year so i was thinking on trying this since all the comments are positive & then ima train until i get tired so ima try it tomorrow & ima keep editing this comment for a week, i rlly hope this is a good workout. ��
Day One: i’m so beat ��, my body hurts a lot but, it was a good exercise, hopefully tmr it hurts less.
Decent vid, but did you really have to show all 45 seconds of the fat woman doing the drill? I think much more effective if you shorten it to only 10 seconds of the drill….I think most would get the idea on how to perform the drill if you would show less than 45 seconds…
I’m trying to get back in shape before school and volleyball season thank uuu
honestly this made me feel so bad about myself cuz of how you did it with no breaks and i just felt so fat and weak
i passed out cuz of this and having no breaks whatsoever and i went to the hospital
WARNING!!
Don’t do other reps or drink milo before you do this workout, i did both and guess what? I threw up ��
man quarantine got me outta shape, I can;t even get through 3mins lol
Thanks to coronaregionals was canceled and all my teams tournaments �� Guess whos training though? Meee
Nice background music i had to turn it up on the subwoofers lmao
Thanks I’m about to start volleyball on the 18th so this really helps!
I am a kid and i plsy volloeybsll i am 10 and our pt teacher sent this to us
thank you so much for this!! i am about to start volleyball back and i needed this!!!
This workout was amazing, just starting volleyball again and I needed a good workout. Your advice to remind yourself of what you want helped me a lot through this. My legs are burning!
B try uh this is the most I’ve burned during a workout EVER tysm
1 minute plank
45 sec high knees
horizontal band walks 45 secs
vertical band walks 45 secs
moving block jumps 45 secs
side to side lunges 5 each leg
front to back lunges 5 each leg
cross lunge thingys 5 each leg
push ups 45 seconds
1 minute invisible jump ropes
single leg rdls balance thingy 8 each leg
plank 1 minutes
superman reach out 45 sec
superman hold 45 sec
jumping jack 45 sec
passing stance center hold 45 sec
passing stance right hold 45 sec
passing stance center hold 45 sec
passing stance left hold 45 sec
stretch as needed
pushups 45 secs
crunches 30 secs
high leg pulses 30 secs
low leg hold 30 secs
dead bug 30 secs
single leg dips 45 secs
single leg hold 45 secs
repeat last two on other leg
volleyball foot work aproach swing block 1 minute (baby jumps go slow)
volleyball foot work aproach swing block 1 minute( more intense this time lol)
stretch or whatever ������
The kenyan national team is the best ladies volleyball team in african but could never have such an equipped gym
Is this workout like way easier than what your lifts are like at USC?
What if you are skinny, but top heavy. Will this help the lower half fill out and does diet play a role?
Plank50
High knees45
Defensive45
Defensive forward and backwards45
Block jump step60
Side lunges5
Forward lunges-5
Curtsy lunge5
For each leg the lunges
Pushups45
Invisible jump rope60
And I’m lazy to write the rest sorry ����
this is my first video that i’ve watched on your channel and i love it, i feel absolutely dead but that’s okay
HI VICTORIA! I like to do a workout with music. Do you have a spotify playlist or a youtube playlist? If so can you pls share. Thx. <3!
When school comes back I’m will be trying out for volleyball
i for some reason thought that you would do lifts with your whole team. honestly, i wanted to go DII just because i thought that i wanted to prioritize school over volleyball, but watching you, i want to go DI now. thank you for your channel. it’s very inspiring.
dang! this was challenging but super fun! i have some volleyball experience, but it’s been a couple years since my school has organized a team. however, this year (if school and sports start as planned) i’ll be transferring school and am trying to get back into vb so i can make the freshman A team or JV starters if they let freshman try for JV or Varsity. When you were telling us to visualize what I wanted and what position i was pretty much just screaming ‘middle blocker’ and ‘opposite’ really loudly during the second plank. my parents are confused.
i loved this workout! since i can’t actually play volleyball, this routine helps me feel like i won’t be so off my game when we can go back to playing. Tysm!!! ����
I just subbed! This workout was perfect for me, and your so encouraging and kind. You enlighten my day when I watch your videos. I play volleyball and I’m at the age now where I know that I know if I want to continue pursuing volleyball I have to work towards being a ds/libero because I’m only 5’5. I’m really motivated to turn my body into the healthiest and most fit I’ve ever been because I can’t get the coaching I need right now, which honestly breaks my heart. I’m really hoping to prove that I can come back stronger and healthier next season even though I haven’t been able to get real practice, and my coaches will see the determination and work I’ve put in. Thank you, you have been SO motivational!! I wish I could hug you!❤️❤️
im sooo bored that i do this two times a day and its hard! but feels good
I’m going to try and do this everyday and maybe see results
Day one: oh god that was horrible.
Day two: I woke up this morning and my shoulders were killing me ;-;
Anyways I ended up doing it and it still hurt like hell.
Day 3: today is day three and guess what, it still really hurts like hell but today was a little easier
Day 4: my shoulders still hurt from day one but I’m doing alright, I do see that I have gained the smallest amount of stamina.
Day 5: decided to take the day off
Day 6: I’ve noticed that I’ve gotten better at the planks, I still get tired fast but not as much as before, I’m surprised on how much I’ve improved in just 5 days. My shoulders also stopped hurting. I’m pretty proud of myself, usually I would be EXHAUSTED when I finished the planks but this time I didnt really start getting tired until the Moving Block jumps
Day 7: I was busy so i didnt do it
Day 8: that actually felt good? I like the feeling of my face being hot and sweaty now lol
Day 9: I found another video that’s also good so I’ll be doing that one Instead, so this will be my last update.:)
i love how you just hopped right into the workouts instead of taking up like half the video promoting your other accounts:)
Could you possibly post another video with a real time volleyball workout we can do or even write what the different steps or for this workout?
im in 6th grade and didnt make th eteam but your videos help me want to keep going thank you sooooooo much. <3
Hey can you post a written copy of the workout steps reps and weight you used
Damn, how the vid gonna start wit that busted face ������ tho the ass is str8
First time doing this workout. My poor back, I think I’ll just be lying down for the next four hours.
I play volleyball and I want to be an outside hitter how can I increase my vertical jump. Can you please do a video on that
Love this! Even though I don’t play volleyball, it’s a great workout for water polo players also��������
This was a great workout that I did with my high school volleyball team for a virtual workout over Zoom. We are hoping you post even more!
I’m a runner and I actually stumbled on this video. I LOVE IT! I can do the moves in little space including my classroom. Bring more like this:)
Im going into secondry school this year and im not sure if theyve got a volleyball team but i still try to train with what ive got. I use a soccer ball instead of a volleyball since i dont have one but now i have loads of bruises lmao. Im alot taller then my friends im 5’5 so either im tall or my friends are just short anyway i dont wanna put all my training to waste so even if they dont have a volleyball team im gonna try and join one though since i live in ireland theres not many since everyone loves hurly
Sorry for the long post, if you read it then thanks ��
Tysm for all your volleyball videos im thinking about joining the team after quarantine and want to be prepared and your videos have helped a lot!
i cant figure out the last exercise for the death of me HAHAHAHH
Did the workout!! It was stuff but thanks for the encouragement!
I teach to students in high school and I will pass this series of exercises for them. In school is also very important to help them to a healthier lifestyle. If we Staying healthy through sport is even better. Brazilian greetings.
I had to take 4 or 5 breaks near the end but if I do this consistently I know I’ll get better!! really missing volleyball these days but this will keep me in shape for sure:)
Now I understand why the music, of course, metal, kill them, if they kill and destroy the bodies of these women, very bad, they are not going to win more games or play better, they only destroy their leather, everything is ridiculous, and they are not they pay.
Fk yeah! Belt Squats, Metallica, Stiff leg Sumo Deadlifts, Chin Ups! This is absolute win.
Can someone please clarify why we are benching these athletes?
Amazing job Victoria! I know this was difficult but you did amazing planning this and executing it!
Saw someone else do this so I will too. I used to work oit at the gym a few times a week but that ended thanks to corona.
DAY 1: Holy crap this is hard. I need it but mannnn. I had to take a few breaks ��
Day 2: I’m not doing it over the weekend so I had a bit of a break. I feel better today but it was still super hard.
Day 3: Had to push myself to do it today but im so glad I did! I can already tell my stamina is improving.
Day 4: I feel better each day and can tell I’m improving.
Day 5: I did it with my team for the first time and it went great! Still difficult, and I got nauseous today near the end but I’m happy I did it.
My legs are screaming right now but I’m going to do this for volleyball practice. Anyone already started volleyball practices already? Just me?����♀️��
This really helps a lot since I’m out of shape keep up the good work����
Who else is here because they want to get into volleyball from watching Haikyuu over quarantine and hoping for a volleyball unit in gym class?
I have volleyball tryouts in a few weeks and this has really helped! Thank y’all sooooo much!!!
It’s nice to see athletes of different sports doing track warm up drills:)
I don’t think I can get up for this half and the other week TwT I’m not very used to workout but I think positive to finish this����
I don’t play volley ball but I’m in a depressive hole and I need to do something
Well… here I’m after watch Haikyuu 4th season cause now I have time for return an old routine
I don’t play volleyball but I wanted something short and quick to pair with a core focused workout I am doing today. This was good fun and took me back to when I had to play volleyball at school:) Thanks x
Who else is doing this during quarantine because they don’t know when it’s going to end and still wanna have your volleyball abilities for the next school year? ��
I’m 12 years old doing this workout after doing a major workout before. I’m pretty short only 4’10 trying to make the vollyball team in 7th grade. I also wanna be a spiker. I think I can do it but it’s going to be hard xd
I’m planning on joining a volleyball team, I’m not too experienced with sports. And most of the time I avoid them since I have bad self esteem with failing others or embarassing myself. I’m hoping to overcome that, by training to get better before I begin
is this like HIIT? because of the 45 sec workout time and the interval of a 10 sec rest
Your “out of shape” legs are in ridiculously good shape. I’m a recreational player who came to the game REALLY late (40), and I got tired just watching the first 10 minutes of this LOL. Your overhead plate crunches made me cry.
Been struggling with some patella-femoral pain syndrome lately which has really limited my leg workouts, but I got some great ideas for PT moves from this.
I know it was posted 8 years ago but this really got me sweating��❤
I just want a big juicy volleyball ass �� because I look flat asf ngl
Volleyball tryouts are in august, I’m pretty good at it but im not in good shape ��
THANK YOU SO MUCH I LOOOVEE THIS! OMG IVE BEEN LOOKING FOR SOMETHING LIKE THIS TO ADD TO MY ROUTINE THANK YOU <3
Hi I am not here bcs I play vb I AM HERE BECAUSE I WANT THAT BODY AND I AM BROKE AF TO GO TO THE GYM
This is good, but if you really want a actual VB workout, do all this for two hours, without stopping. Can’t wait for the season. Go Cougars!
Choosing July to begin my workout to get ready for volleyball tryouts by august:)
Which one of these exercies is meant for serving? I have a homework to search about serving exercises. So I’m not sure that the exercises which are (Self Sets) and (Medicine ball toss+squats). Are they exerciese meant for serving?
I was playing volleyball when i was 6 years old until now and now I have 13 years old
Those exercises on the hurdles are exercises we actually do for track lol
This is a good start for me as I am trying to find a complete workout that relates to volleyball. Great job and thank you for making it available to everyone. Tina
Well im choosing to start working out on August the fourth when tryouts are on the first day of school. I feel so dumb but ill just have to do this everyday.
Anyone else watching this that planed on doing it but said eh maybe later then just keep procrastinating?
I joined amateur volleyball league for adults….this was perfect before our games!
I’m very out of shape so I’m going to be doing this everyday even after volleyball ends and because I’m so out of shape I was dying but it’s a very good workout
I am trying out for my school’s volleball team, I am years old, and I was wondering if this will help I’ve already done it twice and I really want to be the best I can be so maybe if you guys can make or tell me if you have a video about more specific volleyball things and like serves and stuff that would be great. I just really want to make it!
Thank you! I’m trying to get back into volleyball after leaving it for 2 years
As a volleyball coach and former pro player there’s a lot of things in this video that I can use for the teams I teach however on the self-set exercise I can’t help but notice that you are using your legs way too much. When setting your legs should be a lot more stable and have much less influence over your body movement towards the ball. Arms movement should be more dominant. It’s easier to coordinate where the ball is being set when only using arms, harder when using arms *AND* legs. Cheers.
this killed me on the first try but I know this will help me on my try out:3
if i did this every day how long before i would see results?:)
so if I do this long enough I’ll have a body like a volleyball player?
Can you guys do a conditioning and strength workout for soccer?
second time doing this… I LOVE IT! this is the first time Ive really sweat doing an individual workout thanks!
I decided to just use a light 5 pound dumbbell and throw it controlled and catch it!:) great fabulous workout! really good
Thank u so much and my PE teacher sent us to do this work out
For your podcast you should have Kylie Ross she has a YouTube channel
I was doing workouts in my room and mom asked if we’re having an earthquake ����oops. At least I know I’m giving it my all ��♀️
Oh My Gosh I’m Playing Volleyball For My 7th Grade Year ; This Helped Sooo Much! I Now Do Them For Two Minutes!!!
ive recently started up a diet and excersise. i’m trying to eat healthier make better decisions. i’ve started running lately but this week is when i plan to get serious, and start running 3 times a week with different work outs this is going to help since i love volley ball
OMG THANK YOU SOO MUCH!! im playing volleyball in highschool and im going onto my 3rd year and this will help me train this summer! all your videos are amazing:)
The best weight is really going to be specific to your own strength. Test out a couple of weights and try to find one that is challenging for you but not so heavy that you lose good form. Glad you enjoyed it:)
It’s good to be able to have both endurance & strength (particularly if you’re an athlete). Increased time will boost endurance, and increased weight/resistance will increase strength. Aim for a combo of the two.
Honestly any of them would be great go for a mix of the strength/toning ones & the HIIT ones.
You are using this workout video exactly how we meant for it to be used. Kudos to you for pushing yourself once you reached a place where you were comfortable. That’s how you grow!
After a few weeks doing this I decided to introduce some more resistance and started using 2lbs weighted globes and is even more amazing.
We have over 80 workouts like this one, only even long & even better:) Thank you for watching, happy you found us!
What I loved about this video. Is when she said when doing planks to think about what you want to be in volleyball. For me I thought about how I wanted to play volleyball to be strong. To do things like a hero. That’s what motivates me to work out. Want to strengthen my body so it becomes strong like a hero.
I see people doing awsome things on the internet like backflips or parkour.
I don’t know if I can ever train my body hard enough like those people but I wanna try. I want to try at least and think maybe one day I’ll get there
this video is awesome!!!! im an aficionate volleyball player I play every sunday with friends and this video is helping a lotttt… Thank You.
We do have workouts for the upper body and chest the easiest way for you to find them would be to go to our website and search the muscle groups you want to work. I am so glad that you found our channel and that you are liking it! Many more videos to come. -Kelli
your channel was just the cchannel i was looking for thank you for these videos!
do you guys have any videos for the chest area?
That would be a good plan, as long as you are mixing it up with other workouts. Have you looked at our other videos? I wonder if you are asking this question as an actual volleyball player? If you get back to me I can point you to some of our other workout videos that can also help you out on the court. _Kelli
US lift more weight then anywhere in the world, great effort behind a volleyball player good luck in 2021 Tokyo Olympic.
As a D1 athlete u literally can’t even if u tried, to be fat!