Volleyball Players – Get ready for your upcoming season!

OK…I know you are all trying hard to ‘get in shape’ for the season.

So what you are you doing?

Well, what AREN’T you doing?

Are you too busy working on drills and NOT training?

I know the answer and I see it.

There are tons of camps, clinics, off season practices and what do most of them have in common?

Well, in my humble opinion I see mostly ‘drills’ and very, very little training. Except for the camp I am at every year (pics to follow )

Now I know you may be thinking: ‘But we stretch, run and do sit ups!’

Yes, I know which is why I ask, ‘what aren’t you doing?’

First, as an ex-coach and athlete (not volleyball) I know that you want to be ready for the first game. You want to be ready so you can win, but let’s not forget that winning involves being in great friggen shape

Oh yes, I also know that you ‘only have so much time’ to train.

Well, that’s why you have me

My goal, as always is to provide you with training and tips to help you maximize your training so you miss very little ‘drill time’.

How?

Well, it all revolves around interval training. Link at bottom of page to view.

Now, let me give a good example of what my athletes/teams do as far as interval training.

First, to save you time and get their ‘core temperature’ up we do a simple dynamic warm-up. NO STRETCHING. That is just my style. I have trained thousands of athletes and hundreds of teams and we never stretch and there are no injuries I know this is a huge debate, but things are working very well this way.

Warm up:

EASY jog around the gym – 5 times
High knees – 1 x
Jog again – EASY – 2 x’s
High Knees again – 1x
Side Shuffle around gym – 1 x
Walk 2 x’s
Side Shuffle opposite side – 1x
Jog 1x
Butt Kicks 1x
Jog 2x’s

DONE!

That’s it…

Ok…here is a really good interval to do (other than my circuits). If you do my circuits then you can simply add to your workouts.

Interval A:

Line team up in a line across the gym floor.

Starting on a line you call out your command and sprint for 10 yards and EASY JOG back. Call out command quickly..basically as soon as they touch the start line – 3x’s

Move onto 20 yards and WALK back – 5x’s

30 second rest (more if you wish)

They all assume a push up position and perform push ups with one leg up, regular push ups or hold that position (arms straight and on toes – BACK STRAIGHT!) for 30 seconds

STAY THERE and hold plank position (if they were holding the plank they can come to knees) for 15 seconds…

On your command they react and sprint 10 yards, WALK back and go right to the plank position for 5 seconds and you hammer out a command and they sprint again…do this 5 x’s

REST! 2-3 mintues

Perform 2-5 times through 3-4 times a week. Obviously, you know your team and I highly recommend working up to 5 and not forcing them to go 5 x’s on day one of practice.

That is just one of many different intervals you can do. Hopefully, you get the pattern….Fast,slow, fast, slow..etc

This is THE best way to challenge the endurance system and have your team cardiovascular ready quickly. Trust me, the majority of your opponents will NOT be doing this.

Get a few steps ahead of your rival!

Show up at the VERY FIRST game as if you have been practicing hard for months!

Here is my Interval Training article: Interval Training

Good luck and have an awesome day!

In good health,

Barry

PS – Over 20,000 athletes all over the world are doing THIS training and 3 out of 16 teams in the Boys Volleyball Pennsylvania State Championships did the exact same training. Check out the HOTTEST volleyball training! Volleyball Team Training