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Spring Sports Guide: The Volleyball Performance Workout

Boost your spiking power and vertical leaps.

Whether you're landlocked or beachside, along with the spring and summer season's come volleyball. To your game we've developed a sport-specific workout for increasing your strength, spiking power, and vertical jump. Will Huntington, certified strength and conditioning coach (CSCS) and training contributor to HUMANFITPROJECT demos the routine.


1. Box Jump
3 sets
8-12 reps 1 minute rest between jumps

2. Reverse Dumbbell Flyes
3 sets
8-10 reps
1 minute rest

3. Hollow Body Rocks
5 sets
15 seconds work, 15 seconds rest

4. Lateral Lunges
3 sets
10 reps

5. Lateral Hops
3 sets
10 reps

6. Overhead Presses
3-5 sets
12-15 reps
60 seconds rest


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