You are here

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.

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

Topics: 

Want more Men's Fitness

Sign Up for our newsletters now.