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Workout A is the Foundational Lower Body and Core Strength session. We do these exercises to build the absolute strength in the legs and hips that is necessary for vertical jumping and to stabilize the core against rotational forces during hitting.
COUNTER MOVEMENT JUMP (CMJ)
Activates the nervous system. This short burst of jumping tells the fast-twitch muscle fibers to be ready to fire quickly during the lifting session.
Max vertical effort; quick transition from dip to jump.
2 sets of 5 reps
POGO JUMPS
Improves lower leg elasticity. Trains the ankles and Achilles tendon to act like a spring for faster ground reaction.
Keep knees stiff; minimal ground contact time.
2 sets for 10 seconds
LATERAL BOUNDS
Trains single-leg horizontal power. Essential for fast lateral movements, changes of direction, and powerful takeoff mechanics.
Maximize distance; stabilize quickly upon landing.
2 sets of 3 for each leg
BARBELL BACK SQUAT
Builds maximal lower body strength. This is the foundation for all jumping power; heavier loads teach the central nervous system to recruit more muscle fibers.
Form is critical. Maintain an upright chest and stable core. Hips must sink below the knees.
3 sets of 10 reps
BARBELL RDL
Strengthens the posterior chain (glutes and hamstrings). These muscles are the primary drivers of the hip extension needed for jumping and swinging.
Keep the back flat; feel the stretch in the hamstrings; move slowly on the way down.
3 sets of 10 reps
SPLIT SQUATS
Improves single-leg strength and stability. This mimics the asymmetrical takeoff of a volleyball approach, addressing muscular imbalances.
Maintain balance; torso upright; knee tracks over the foot.
3 sets of 10-12 reps
GLUTE BRIDGE
Targets hip stabilizers and glutes. The band forces external rotation, strengthening the small glute muscles vital for knee health and stable landings.
Push knees out against the band; squeeze glutes hard at the top.
3 sets of 12-15 reps
PLANK
Builds core rigidity and endurance. A strong, rigid core transfers power efficiently from the legs to the hitting arm and stabilizes the body during landings.
Maintain a straight line from head to heels; breathe shallowly while bracing the abs.
3 sets of 45-60 seconds
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