Home training is an essential part of our program. Players should make it a routine to train on their off days. Two practices a week in the gym is not enough! Take advantage of the opportunity to improve your skills at home or the gym in workout area by following our home training program below.
"CHAMPIONS ARE MADE WHEN NO ONE IS WATCHING!"
"CHAMPIONS ARE MADE WHEN NO ONE IS WATCHING!"
IMPACT WORKOUT ROOM RULES
Resistance bands, dumbbells, bodyweight, and stability exercises charts will be posted at the gym
All Impact players may use workout area during regular gym hours (Mon-Fri 5-8pm). Summer hours vary. Players using weights must be accompanied by an adult or coach unless they are in high school with weight training experience. Younger player may use area for non-weight training movements such as resistance bands, bodyweight, jump boxes, hurdles, ladders, agility, medballs, etc. (no dumbbells or weights unless with an adult/ coach)!
All Impact players may use workout area during regular gym hours (Mon-Fri 5-8pm). Summer hours vary. Players using weights must be accompanied by an adult or coach unless they are in high school with weight training experience. Younger player may use area for non-weight training movements such as resistance bands, bodyweight, jump boxes, hurdles, ladders, agility, medballs, etc. (no dumbbells or weights unless with an adult/ coach)!
COURT USE FOR TRAINING BY IMPACT PLAYERS ONLY
The volleyball courts may be used by Impact players to train during hours that the gym is not occupied for $15/hr per court + $5 per additional impact player or $10 per non-impact player. Hours of availability are Mon-Fri (3-4pm), Sat (4:30-8:30pm & various hours when teams are at tournaments), Sun (7-9:30am, & various hours when teams are at tournaments). Please contact Aireka Wright, Club Director via email or teamsnap to schedule individual court time.
Perform Ball Control, Position Training, & Workout On Off Days At Home
Ball ControlAlternate high (add energy)/low (reflect engery)- 50 Reps Alternate high (full extention)/low (no extention)- 50 Reps Alternate single arm pass- 25 each side Combo- Pass, set, both single arm, repeat- 20 rounds Self toss hitting- 50 Reps Serving wall traps- 15 Reps Serve at wall- 50 Reps Serve at wall & pass- 50 Reps Wall pepper- pass/set to self, hit at wall & dig- 50 Reps Defensive TrainingFootwork/Floor Skills
See videos below for instruction Ball Handling Low wall passing- 50 Reps High wall passing- 50 Reps Alternating single arm wall passing- 25 Reps Each Arm Knee Toss Pancakes- 25 Reps High snap off wall with overhead dig- 25 Reps Low snap off wall with dig- 25 Reps |
Setter TrainingFootwork
Self toss setter footwork & catch 1-4- 10 Reps Each Knee Drive Footwork- 10 Reps Each Direction Tilt Set Footwork- 10 Reps Each Direction Drop Step Footwork (have not learned yet)- 10 Reps Late Arrival Footwork (have not learned yet)- 10 Reps Set & Turn Footwork- 10 Reps Each Side
Ball Handling Low sets on wall (behind ball)- 50 Reps High sets on wall (slightly under)- 50 Reps Over the shoulder set- 25 Reps Each Side Hitter TrainingFootwork
Block-transition-approach left, middle, right- 10 each Defense-transition-approach left & right- 10 each Middle block right then transition-approach 10 Reps Middle block left then transition- approach 10 Reps Ball Handling
Snap Progression- 10 Reps Each -See video below Self toss approach and catch with hand on top of ball and pull down- 15-20 Reps |
Pick A Combination of Workouts From Each Section x 3 Sets
Jump TrainingSplit Lunge Jumps or Squat Jump- 8 Reps Each Leg
Lateral Single Leg Hops- 8 Reps Each Leg Box Jumps- 8 Reps or Approach Box Jumps- 8 Reps Single Leg Box Jumps- 8 Reps Each Leg Pogo Jumps or Pogo Jumps onto Box- 8 Reps Multiple direction hurdle jumps- 2 Reps Each Direction 180 Jumps (Can be done onto a box as well)- 8 Reps Seated Box Jumps (both legs or single)- 10 Reps Lateral Shuffle Push with Jump- 4 Reps Each Direction |
Speed/ Agility/ ReactionCones can be set up to shuffle and/or sprint in any direction- perform movement to mimic movements you make on the volleyball court. Short and explosive sprints no more than 30ft (length of volleyball court) are best for volleyball players.
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See Additional Volleyball Specific Workouts Below
If you are unsure how to properly perform any of the exercise, please get help first to learn movement from club director, coach or trusted adult that has a background in lifting and can teach you the movement before performing. SAFETY FIRST!
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