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This session is focused on building eccentric strength, elasticity, and controlled power (Weeks 1-5). The goal is to prepare the body for the higher-intensity jumping in Phase 2 while perfecting landing mechanics.
DEPTH DROPS
Trains reactive strength and landing mechanics. We teach the muscles to absorb force quickly and safely, which is vital for injury prevention and powerful countermovements.
Start on a low box. Focus on a quick, quiet landing and immediate stabilization.
3 sets of 4 reps
LATERAL BOUNDS
Improves agility and lateral quickness. This is crucial for shuffling along the net for blocking and quickly reacting to defensive moves.
Jump side-to-side, minimizing ground contact time. Be quick and elastic.
3 sets of 10 for each leg
SINGLE ARM MED BALL SLAMS
Develops core bracing and total-body power. The act of slamming the heavier ball requires the core to quickly generate and stabilize force, similar to the initial block/hit impact.
Use 10-12 lb ball. Drive the ball into the ground with maximal force, bracing the core.
3 sets of 6-8 reps per side
POGO JUMPS
Enhances ankle stiffness and elasticity. These are low-amplitude, high-frequency jumps that train the calves and ankles to be springs.
Keep knees and hips mostly straight; push off the balls of the feet quickly.
3 sets of 20 seconds
SHUTTLE SPRINTS
Improves court-specific speed and change-of-direction. Teaches the body to accelerate and decelerate rapidly, key for volleyball.
Maximum effort on acceleration; practice a quick, stable change of direction at the turn point.
6-8 short bursts
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