Volleyball Conditioning

Flexibility & Stretching

"Awesome Abs"

Preseason Weight Training

{off season}

In-Season Weight Training

Dumbbell Squat to Bench (Upper Thighs)
Step Ups with Barbell (Thighs)
Dumbbell Pullovers (Pectorals & Ribcage)
Barbell Power Clean & Press (Back & Legs)
Wide-Grip Front Lat Pull-Down (Lower Lats)
Standing Dumbbell Triceps Curl (Triceps)
Standing Close-Grip Bar Curl (Outer Biceps)
Jacknife Sit-ups (Upper & Lower Abdominals)
Dip Stand Leg Raise (Lower Abdominals)

Off Season Weight Training

Flat-Footed Medium-Stance Barbell Front Squat (Thighs & Hamstrings)
Freehand Lunge (Thighs & Calves)
Seated High Lat Pull-In (Upper Lats & Upper Back)
Medium Grip Rear Chin (Lower Lats)
Hyperextensions (Lower Back)
Medium Grip Barbell Upright Row (Front Deltoids)
Seated Dumbbell Triceps Curl (Triceps)
Kneeling Concentration Curls (Biceps)
Jacknife Sit-Ups (Upper & Lower Abdominals)
Bend to Opposite Foot (Obliques & Lower Back)
Flat Bench Leg Pull-In (Lower Abdominals)
Lying Leg Crossovers (Hips & Obliques)