Hey Fitness Stack Exchange
I'm looking for some good exercises and maybe even a basic workout plan I can do a few times a week to help develop my body for Volleyball. I've found a few good resources online but I was hoping for something a little more beginner friendly. I do have access to a fitness center in my apartment and I have done weightlifting before but never with such a specific goal in mind.
Here are a few of the links that I found that seem promising:
- https://www.theartofcoachingvolleyball.com/10-volleyball-specific-strength-exercises/
- https://www.ussportscamps.com/tips/volleyball/workout-routine-for-volleyball-players
- https://www.flovolleyball.tv/articles/5068278-volleyball-workouts-to-do-at-home
Thanks!
Edit: I've compiled my own workout since it seems it would be easier to critique that instead of asking someone to come up with something from scratch.
Volleyball Workout
Warmup - Cardio, endurance
- Light cardio - 5 minutes
- Stairclimber
- Jog
Movement - Jumping, agility
- Jump rope - 2x
- Two feet - 1m
- One foot - 30s each
- Cross - 1m
- Rest 1m
- Box jumps - 2x30s
- Rest 15s
- Shuffle - 2x30s
- Rest 15s
Lower - Glutes, hamstrings, quads, hips
- Wall sit - 3x45s
- Dumbbell squat to press - 3x20
- Good mornings - 3x10
- Lateral lunge with a press - 3x20
Upper - Chest, biceps, triceps
- Push-ups - 3x10
- Bicep curl with overhead press - 3x10
- Bench press - 3x10
- Tricep pulldown - 3x10
- Shoulders - 3x10
- Shrugs, pulldown, machine
Core - Abs, obliques
- Plank - 2x30s
- Russian twist - 2x30s
- Crunches - 2x20
- Leg raise - 2x12