TRAINING PLAN FOR VOLLEYBALL BEGINNERS

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Wall Hitting 2x5 3mins
January *Jog Forward Wall Blocks 2x3 3mins
and Backward 1on1 Sitting Drill 2x3 3mins
(1lap) *Rest* 1min
*Full Body Line Passing 3x3 2mins
Skipping (1lap) Progressive 2x5 2mins
*Turning Lunges Serving
(1lap)
*Rest* 1min
*Side to Side
Two Pile 2x5 1min
Lunges (1lap)
*Front Leg Swing Pepper Drill 2x4 2mins
(1lap) *Rest* 1min
*Kick Back (1lap) Dead Fish Drill 1x5 2mins
*Walking Squad Toss Catch Drill 3x5 2mins
Stretch (1lap) Shuffle Steps 3x3 3mins
*Shuttle Sprints
*Rest* 1min
(1lap)
*Tuck Jumps Serve the Black 3x5 90sec
(10cts) Sheep
*Cool Down*
Sitting Toe Touch 8sec. per
touch
Butterfly 16sec.
Straight Arms 16 sec.
behind Back
Behind Neck 16sec.
Straight
Side Bend with 16sec. per
Straight Arms side

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Serving 2x15 1min
February *Jumping Jacks Table Top 3x5 2mins
(30cts) Moving Table Top 3x5 1min
* Squats (20cts) *Rest* 1min
*Calf Raises 3-6-9 2x4 2mins
(35cts) Continuous 3x4 2mins
*Pike Stretch Passing
(1min) *Rest* 1min
*Crunches Snap the Wrist 3x5 1min
(40cts) Serve Receive 2x3 3mins
*Toes Touches *Rest* 1min
(20cts) Pepper Drill 3x3 3mins
 *Wall sit (1min) Slide Block 2x3 2mins
*Push-ups Angle Block 3x3 3mins
(10cts) *Rest* 1min
*Sit-Ups (20cts) Approach Drill 3x5 50sec
*Seal Stretch *Cool Down*
(30sec) Semi-Straddle 16sec.
Straddle 16sec.
Butterfly 16sec.
Cross Arm in Front 16sec. per
of Chest Arm
Arms Straight Up 16sec.
above Head

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
3x5 2mins
March *Squats (10cts) 3x5 2mins
*Sit-Ups (20cts) 3x5 1min
*Run in Place *Rest* 1min
(1min) 2x3 3mins
*Wall sit (1min) 3x3 3mins
*Leg Lifts (30sec) *Rest* 1min
*Superman 2x3 3mins
(30sec) 2x3 3mins
*Weight Lifts *Rest* 1min
each Arm (10cts) 3x5 2mins
*30 hit 2x4 2mins
approaches
*Rest* 1min
*Jumps (15cts)
3x3 3mins
*Cool Down*
Sitting Toe Touch 16sec. per
touch
Side Quadriceps 16secs.
Stretch
Straddle 16 sec.
Straight Arms 16sec.
Behind Back
Behind Neck 16 sec.
Stretch

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/ Warm-
Up
3x5 2mins
April *High Knee Hug 2x3 3mins
for Balance 3x3 2mins
(1min) *Rest* 1min
3x3 each leg 2mins
 *High Knees 2x3 3mins
(2mins) *Rest* 1min
*High Knees 3x3 15mins
Laterally (1min) 1x5 each leg 15mins
*Sumo Squat 2x3 3mins
(10cts) *Rest* 1min
*Quad Stretch 3x3 3mins
(10cts) 3x4 2mins
*Baby Skips *Rest* 1min
(1lap) 3x3 90sec
*Spiderman *Cool Down*
Exercise (1min)
Side Quadriceps 16sec. per
*Toes In, Toes Stretch side
Out (2laps)
Straddle 16sec.
*Atlas (1min)
Behind Neck 16 sec.
Stretch per arm
Cross Arm in Front 16sec. per
of Chest Arm
Arms Straight Up 16sec.
above Head
Side Bend with 16sec. per
Straight Arms side

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
3x5 2mins
May *Jumping Jacks 3x5 2mins
(50cts) 3x5 2mins
*Toes Touches *Rest* 1min
(30cts) 3x3 3mins
*Squats (15cts) 3x3 3mins
*Calf Raises *Rest* 1min
(20cts) 2x3 3mins
*Leg Lifts (30sec) 3x3 3mins
*Wall Sit (1min) 2x3 2mins
*Superman *Rest* 1min
(30sec) 3x5 2mins
*Sit Ups (20cts)
3x10 1min
*Seal Stretch
*Rest* 1min
(30sec)
3x5 90sec
*High Knees
*Cool Down*
(1min)
*High Knees Sitting Toe Touch 16sec.
Laterally (1min) Butterfly 16sec.
Straight Arms 16sec.
behind Back
Arms Straight Up 16sec.
above Head
 Side bend with 16sec.
Straight Arms each side

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
3x5 3mins
June *Hopscotch 3x5 2mins
(1lap) 3x5 2mins
*Basic Volleyball *Rest* 1min
Shuffle (1lap) 2x3 5mins
*Sumo Shuffle 2x3 3mins
(1lap) *Rest* 1min
*Karaoke (1min) 3x3 3mins
*Backwards Hip 3x3 3mins
Rotation (1lap) 2x3 3mins
*Front Straight *Rest* 1min
Leg Run (1lap)
3x3 3mins
*Lateral Lunge
3x5 2mins
and Skip (1lap)
*Rest* 1min
*High Skips
20cts -
(1lap)
*Cool Down*
Sitting Toe Touch 1min
Semi-Straddle 1min
Straddle 1min
Butterfly 1min
Month Preliminary Drills Sets/Reps Duration Remarks
Activity/
Warm-Up
3x3 3mins
July *Jog Forward 3x3 3mins
and Backward 3x3 3mins
(1lap) *Rest* 1min
*Full Body 3x5 2mins
Skipping (1lap) 3x12 1min
*Turning Lunges
(1lap)
*Rest* 1min
*Side to Side
3x3 3mins
Lunges (1lap)
*Front Leg Swing 3x3 2mins
(1lap) *Rest* 1min
*Kick Back (1lap) 3x12 1min
*Walking Squad
Stretch (1lap) 3x3 3mins
*Shuttle Sprints 4x5 2mins
(1lap) *Rest* 1min
*Tuck Jumps 2x5 1min.
(10cts) 30secs.
*Cool Down*
Sitting Toe Touch 8sec. per
touch
Butterfly 16sec.
Straight Arms 16 sec.
behind Back
Behind Neck 16sec.
Straight
Side Bend with 16sec. per
Straight Arms side

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
3x5 2mins
August *Jumping Jacks 3x3 3mins
(30cts) 3x10 1min
* Squats (20cts) *Rest* 1min
*Calf Raises 2x4 2mins
(35cts) 3x3 2mins
*Pike Stretch *Rest* 1min
(1min) 3x5 2mins
2x3 3mins
 *Crunches *Rest* 1min
(40cts) 3x3 3mins
*Toes Touches 3x5 2mins
(20cts) 3x3 2mins
*Wall sit (1min) *Rest* 1min
*Push-ups 3x5 50sec
(10cts) *Cool Down*
*Sit-Ups (20cts) Semi-Straddle 16sec.
*Seal Stretch Straddle 16sec.
(30sec) Butterfly 16sec.
Cross Arm in 16sec. per
Front of Chest Arm
Arms Straight Up 16sec.
above Head

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
3x3 3mins
September *Squats (10cts) 3x3 3mins
*Sit-Ups (20cts) 3x3 3mins
*Run in Place *Rest* 1min
(1min) 2x4 2mins
*Wall sit (1min) 3x5 5mins
*Leg Lifts (30sec) *Rest* 1min
*Superman 3x5 2mins
(30sec) 3x5 2mins
*Weight Lifts *Rest* 1min
each Arm (10cts) Dumbbell Split 2x3 2mins
*30 hit Squat
approaches Dumbbell Curl to 3x3 2mins
*Jumps (15cts) Press
*Rest* 1min
Push-Ups 20cts -
*Cool Down*
Sitting Toe Touch 16sec. per
touch
Side Quadriceps 16secs.
Stretch
Straddle 16 sec.
Straight Arms 16sec.
Behind Back
Behind Neck 16 sec.
Stretch

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/ Warm-
Up
Box Jumps 2x3 2mins
October *High Knee Hug Barbell Squat 3x3 2mins
for Balance Jumps
(1min) Tuck Jumps 3x3 2mins
*High Knees *Rest* 1min
(2mins) Barbell Lunge 3x5 2mins
*High Knees Dumbbell Lateral 3x3 3mins
Laterally (1min) Raise
*Sumo Squat *Rest* 1min
(10cts) Seated Rows 3x5 2mins
*Quad Stretch Dumbbell Box 3x3 3mins
(10cts) Step-Up
*Baby Skips Lat Pulldown 3x5 2mins
(1lap) *Rest* 1min
*Spiderman Back Hypers 3x2 2mins
Exercise (1min) Machine 2x3 2mins
*Toes In, Toes Hamstring Curl
Out (2laps)
*Rest* 1min
*Atlas (1min)
Full Plank 3x5 90sec
*Cool Down*
Side Quadriceps 16sec. per
Stretch side
Straddle 16sec.
Behind Neck 16 sec.
Stretch per arm
Cross Arm in Front 16sec. per
of Chest Arm
Arms Straight Up 16sec.
above Head
Side Bend with 16sec. per
Straight Arms side

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Long Jump 3x3 5mins
November *Jumping Jacks Single-Leg Hurdle 3x3 5mins
(50cts) Hops
*Toes Touches Tuck Jumps 3x2 3mins
(30cts) *Rest* 1min
*Squats (15cts) Dumbbell Single- 3x5 2mins
*Calf Raises Arm Row
(20cts) Back Squat 3x5 1min
*Leg Lifts (30sec) *Rest* 1min
*Wall Sit (1min) Bench Press 3x5 2mins
*Superman Dumbbell Incline 3x2 3mins
(30sec) Press
*Sit Ups (20cts) Dumbbell Bench 3x5 2mins
*Rest* 1min
 *Seal Stretch Dumbbell Split 3x3 3mins
(30sec) Squat
*High Knees Chin-Ups 3x3 3mins
(1min) *Rest* 1min
*High Knees Plank 3x5 90sec
Laterally (1min) *Cool Down*
Sitting Toe Touch 20sec
Straddle 20sec
Semi-Straddle 20sec
Butterfly 20sec
Side Quadriceps 20sec
Stretch

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Barbell Squat 2x3 3mins
December *Hopscotch Jumps
(1lap) Direction Skater 3x3 3mins
*Basic Volleyball Jumps
Shuffle (1lap) Tuck Jumps 2x5 3mins
*Sumo Shuffle *Rest* 1min
(1lap) Dumbbell Incline 3x3 2mins
*Karaoke (1min) Press
*Backwards Hip Back Hypers 3x3 3mins
Rotation (1lap) *Rest* 1min
*Front Straight Physioball Leg 3x5 3min
Leg Run (1lap) Curls
*Lateral Lunge Leg Extensions 3x3 2mins
and Skip (1lap) Lat Pulldown 3x5 3mins
*High Skips *Rest* 1min
(1lap) Barbell Reverse 3x5 2mins
Lunge
Seated Rows 2x4 3mins
*Rest*
Push-Ups 20cts -
*Cool Down*
Sitting Toe Touch 1min
Semi-Straddle 1min
Straddle 1min
Butterfly 1min
Side Quadriceps 1min
Stretch
 TRAINING DRILLS FOR VOLLEYBALL PLAYERS (AVERAGE)

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Low-Box Landings 3x5 1min
January *Jog Forward Single-Leg Balance 3x5 each leg 2mins
and Backward Holds
(2laps) *Rest* 1min
*Jumping Jacks Goblet Squat 3x3 2mins
(50cts) Pallof Press 3x5 each side 2mins
*Full Body *Rest* 1min
Skipping (1lap) Single-Arm 3x5 each arm 2mins
*Turning Lunges Dumbbell Row
(1lap) Dumbbell RDL 3x3 2mins
*Side to Side Seated Band 2x3 3mins
Lunges (1lap) Abduction
*Front Leg *Rest* 1min
Swings (1lap) Bench Push-Ups 3x5 2mins
*Kick Back (1lap) Face Pulls 3x5each leg 2mins
*Walking Squad
Straight-Arm 3x3 each side 3mins
Stretch (1lap)
Chest Stretch
*Shuttle Sprint
*Rest* 1min
(1lap)
3-Way Planks 3x5 1min. 30
sec.
*Cool Down*
Knee Tuck Jumps 2mins
Lateral Jumps 2mins
Mountain 2mins
Climbers
Broad Jumps 2mins
Squat Jacks 2mins

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Box Jumps 3x5 2mins
February *Jog Forward Med Ball Slams 3x5 2mins
and Backward Single-Leg Balance 3x5 each leg 2mins
(2laps) Touch
*Jumping Jacks *Rest* 1min
(50cts) Lightweight Trap 3x3 3mins
*Full Body Bar Deadlifts
Skipping (1lap) *Rest* 1min
*Turning Lunges Trap Bar Deadlift 2x3 3mins
(1lap) Cat-Camel Stretch 3x3 3mins
*Side to Side Physioball Rollout 3x3 3mins
Lunges (1lap) *Rest* 1min
*Front Leg 3-Way Delt Raise 3x5 each 2mins
Swings (1lap) direction
 *Kick Back (1lap) Physioball 3x3each leg 3mins
*Walking Squad Hamstring Curl
Stretch (1lap) *Rest* 1min
*Shuttle Sprint 4-Way Band Hip 3x3 each 3mins
(1lap) Walk direction
4-Way Ankle Band 2x5 each 3mins
direction
*Cool Down*
Sitting Toe Touch 2mins
Butterfly 2mins
Straight Arms 30sec.
Behind Back
Behind Neck 30sec.
Stretch
Side Bend with 30sec.
Straight Arms

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Lightweight Hang 3x5 2mins
March *Jog Forward Clean
and Backward Lightweight Med 3x5 each side 2mins
(2laps) Ball Rotational
*Jumping Jacks Throw
(50cts) *Rest* 1min
*Full Body Hang Clean 3x5 2mins
Skipping (1lap) Med Ball 3x2 each side 2mins
*Turning Lunges Rotational Throw
(1lap) *Rest* 1min
*Side to Side Dumbbell Reverse 3x2 each leg 2mins
Lunges (1lap) Lunge
*Front Leg Dumbbell Side 3x2each side 3mins
Swings (1lap) Bends
*Kick Back (1lap) Half-Kneeling Hip 3x5 each side 2mins
*Walking Squad Mobility
Stretch (1lap) *Rest* 1min
*Shuttle Sprint Dumbbell Incline 3x3 3mins
(1lap) Bench
Underhand Lat 3x3 3mins
PullDown
*Rest* 1min
Bodyweight 3x3 3mins
Hypers
Med Ball Bridge 3x5 2mins
and Hold
*Cool Down*
Shaking Hands 1min
Side Quadriceps 30sec
Stretch
 Straddle 30sec
Cross Arm in Front 1min
of Chest
Arm Straight Up 1min
above Head

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Box Jump 3x3 3mins
April *Jog Forward Med Ball Slams 3x3 3mins
and Backward Low-Box Landings 3x3 3mins
(2laps) *Rest* 1min
*Jumping Jacks Barbell Lunge 3x5 2mins
(50cts) Med Ball 3x5 each side 2mins
*Full Body Rotational Throw
Skipping (1lap) *Rest* 1min
*Turning Lunges Bench Press 3x3 3mins
(1lap) Psysioball Leg 3x3 3mins
*Side to Side Curls
Lunges (1lap) Dumbbell Bench 3x5 2mins
*Front Leg *Rest* 1min
Swings (1lap)
Straight-Arm 3x5 each side 3mins
*Kick Back (1lap) Chest Stretch
*Walking Squad
Psysioball 3x3each leg 3mins
Stretch (1lap)
Hamstring Curl
*Shuttle Sprint
*Rest* 1min
(1lap)
Full Plank 3x5 90sec
*Cool Down*
Straight Arms 30sec
behind Back
Behind Neck 30sec
Stretch
Cross Arm in Front 30sec.
of Chest each arm
Arms Straight up 30sec
above Head
Side Bend with 30sec.
Straight Arms each side

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Single-Leg Balance 3x5 each leg 2mins
May *Jog Forward Holds
and Backward Box Jump 3x5 2mins
(2laps) Tuck Jump 3x5 2mins
*Rest* 1min
 *Jumping Jacks Lightweight Trap 3x3 3mins
(50cts) Bar Deadlifts
*Full Body *Rest* 1min
Skipping (1lap) Dumbbell RDL 3x3 3mins
*Turning Lunges Seated Band 3x3 3mins
(1lap) Abduction
*Side to Side Dumbbell Incline 3x5 2mins
Lunges (1lap) Press
*Front Leg *Rest* 1min
Swings (1lap) 3-Way Delt Raise 3x5 each 2mins
*Kick Back (1lap) direction
*Walking Squad Dumbbell Split 3x3 each leg 3mins
Stretch (1lap) Squat
*Shuttle Sprint Seated Rows 3x3 3mins
(1lap) *Rest* 1min
4-Way Band Hip 3x3 each 3mins
Walk direction
*Cool Down*
Sitting Toe Touch 1min
Side Quadriceps 1min
Stretch
Butterfly 1min
Straight Arms 1min
Behind Back
Behind Neck 1min
Stretch

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Box Jump 3x5 2mins
June *Jog Forward Lightweight Hand 3x5 2mins
and Backward Clean
(2laps) Lightweight Med 3x3 each side 3mins
*Jumping Jacks Ball Rotational
(50cts) Throw
*Full Body *Rest* 1min
Skipping (1lap) Goblet Squat 3x3 3mins
*Turning Lunges Dumbbell Lateral 3x3 3mins
(1lap) Raise
*Side to Side *Rest* 1min
Lunges (1lap) Single-Arm 3x3 each arm 3mins
*Front Leg Dumbbell Row
Swings (1lap) Trap Bar Deadlift 3x5 3mins
*Kick Back (1lap) Psysioball Roll Out 3x3 3mins
*Walking Squad *Rest* 1min
Stretch (1lap) Face Pulls 3x3 each leg 3mins
*Shuttle Sprint
Barbell Reverse 3x5 each leg 2mins
(1lap)
Lunge
*Rest* 1min
 4-Way Ankle Band 3x3 each 3mins
direction
*Cool Down*
Straddle 1min
Butterfly 1min
Cross Arm in Front 1min
of Chest
Arms Straight up 1min
Above Head
Side Bend with 1min
Straight Arms

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Low-Box Landings 3x3 3mins
July *Jog Forward Single-Leg Balance 3x3 each leg 3mins
and Backward Holds
(2laps) *Rest* 1min
*Jumping Jacks Goblet Squat 3x5 2mins
(50cts) Pallof Press 3x3 each side 3mins
*Full Body *Rest* 1min
Skipping (1lap) Single-Arm 3x4each arm 3mins
*Turning Lunges Dumbbell Row
(1lap) Dumbbell RDL 3x3 3mins
*Side to Side Seated Band 3x3 3mins
Lunges (1lap) Abduction
*Front Leg *Rest* 1min
Swings (1lap) Bench Push-Ups 3x3 3mins
*Kick Back (1lap) Face Pulls 3x3 each leg 3mins
*Walking Squad
Straight-Arm 3x3 each side 3mins
Stretch (1lap)
Chest Stretch
*Shuttle Sprint
*Rest* 1min
(1lap)
3-Way Planks 3x5 40sec
*Cool Down*
Knee Tuck Jumps 2mins
Lateral Jumps 2mins
Mountain 2mins
Climbers
Broad Jumps 2mins
Squat Jacks 2mins

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Box Jumps 3x5 2mins
August *Jog Forward Med Ball Slams 3x5 2mins
and Backward Single-Leg Balance 3x5 each leg 2mins
(2laps) Touch
 *Jumping Jacks *Rest* 1min
(50cts) Lightweight Trap 3x2 3mins
*Full Body Bar Deadlifts
Skipping (1lap) *Rest* 1min
*Turning Lunges Trap Bar Deadlift 3x3 3mins
(1lap) Cat-Camel Stretch 3x3 3mins
*Side to Side Physioball Rollout 3x5 2mins
Lunges (1lap) *Rest* 1min
*Front Leg 3-Way Delt Raise 3x3 each 3mins
Swings (1lap) direction
*Kick Back (1lap) Physioball 3x3 each leg 3mins
*Walking Squad Hamstring Curl
Stretch (1lap) *Rest* 1min
*Shuttle Sprint 4-Way Band Hip 3x3each 3mins
(1lap) Walk direction
4-Way Ankle Band 3x3each 3mins
direction
*Cool Down*
Sitting Toe Touch 2mins
Butterfly 2mins
Straight Arms 30sec.
Behind Back
Behind Neck 30sec.
Stretch
Side Bend with 30sec.
Straight Arms

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Lightweight Hang 3x5 2mins
September *Jog Forward Clean
and Backward Lightweight Med 3x3 each side 3mins
(2laps) Ball Rotational
*Jumping Jacks Throw
(50cts) *Rest* 1min
*Full Body Hang Clean 3x3 3mins
Skipping (1lap) Med Ball 3x5 each side 2mins
*Turning Lunges Rotational Throw
(1lap) *Rest* 1min
*Side to Side Dumbbell Reverse 3x3each leg 3mins
Lunges (1lap) Lunge
*Front Leg Dumbbell Side 3x5 each side 2mins
Swings (1lap) Bends
*Kick Back (1lap) Half-Kneeling Hip 3x5 each side 2mins
*Walking Squad Mobility
Stretch (1lap) *Rest* 1min
*Shuttle Sprint Dumbbell Incline 3x3 3mins
(1lap) Bench
 Underhand Lat 3x3 3mins
PullDown
*Rest* 1min
Bodyweight 3x3 3mins
Hypers
Med Ball Bridge 3x5 2mins
and Hold
*Cool Down*
Shaking Hands 1min
Side Quadriceps 30sec
Stretch
Straddle 30sec
Cross Arm in Front 1min
of Chest
Arm Straight Up 1min
above Head

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Box Jump 3x5 2mins
October *Jog Forward Med Ball Slams 3x5 2mins
and Backward Low-Box Landings 3x5 2mins
(2laps) *Rest* 1min
*Jumping Jacks Barbell Lunge 3x3 3mins
(50cts) Med Ball 3x3 3mins
*Full Body Rotational Throw
Skipping (1lap) *Rest* 1min
*Turning Lunges Bench Press 3x5 2mins
(1lap) Psysioball Leg 3x5 2mins
*Side to Side Curls
Lunges (1lap) Dumbbell Bench 3x3 3mins
*Front Leg *Rest* 1min
Swings (1lap) Straight-Arm 3x5 each side 2mins
*Kick Back (1lap) Chest Stretch
*Walking Squad
Psysioball 3x3each leg 3mins
Stretch (1lap)
Hamstring Curl
*Shuttle Sprint
*Rest* 1min
(1lap)
Full Plank 3x5 90sec
*Cool Down*
Straight Arms 30sec
behind Back
Behind Neck 30sec
Stretch
Cross Arm in Front 30sec.
of Chest each arm
Arms Straight up 30sec
above Head
Side Bend with 30sec.
Straight Arms each side
 Month Preliminary Drills Sets/Reps Duration Remarks
Activity/
Warm-Up
Single-Leg Balance 3x3 each leg 3mins
November *Jog Forward Holds
and Backward Box Jump 3x3 2mins
(2laps) Tuck Jump 3x3 2mins
*Jumping Jacks *Rest* 1min
(50cts) Lightweight Trap 3x5 2mins
*Full Body Bar Deadlifts
Skipping (1lap) *Rest* 1min
*Turning Lunges Dumbbell RDL 3x3 3mins
(1lap) Seated Band 3x3 3mins
*Side to Side Abduction
Lunges (1lap) Dumbbell Incline 3x3 3mins
*Front Leg Press
Swings (1lap) *Rest* 1min
*Kick Back (1lap) 3-Way Delt Raise 3x5 each 2mins
*Walking Squad direction
Stretch (1lap) Dumbbell Split 3x5 each leg 2mins
*Shuttle Sprint Squat
(1lap)
Seated Rows 3x5 2mins
*Rest* 1min
4-Way Band Hip 3x3 each 3mins
Walk direction
*Cool Down*
Sitting Toe Touch 1min
Side Quadriceps 1min
Stretch
Butterfly 1min
Straight Arms 1min
Behind Back
Behind Neck 1min
Stretch

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Box Jump 3x5 2mins
December *Jog Forward Lightweight Hand 3x3 3mins
and Backward Clean
(2laps) Lightweight Med 3x3 each side 3mins
*Jumping Jacks Ball Rotational
(50cts) Throw
*Full Body *Rest* 1min
Skipping (1lap) Goblet Squat 3x5 2mins
*Turning Lunges Dumbbell Lateral 3x3 3mins
(1lap) Raise
*Side to Side *Rest* 1min
Lunges (1lap) Single-Arm 3x3 each arm 3mins
*Front Leg Dumbbell Row
Swings (1lap) Trap Bar Deadlift 3x5 2mins
*Kick Back (1lap) Psysioball Roll Out 3x5 2mins
*Walking Squad *Rest* 1min
Stretch (1lap) Face Pulls 3x3 each leg 3mins
*Shuttle Sprint Barbell Reverse 3x3 each leg 3mins
(1lap) Lunge
*Rest* 1min
4-Way Ankle Band 3x5each 2mins
direction
*Cool Down*
Straddle 1min
Butterfly 1min
Cross Arm in Front 1min
of Chest
Arms Straight up 1min
Above Head
Side Bend with 1min
Straight Arms
 TRAINING PLAN FOR VOLLEYBALL PLAYERS (ADVANCED/ELITE)

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Psysioball Walk- 1x8 2mins
January * Burpees Out with Push-Up
(10cts) Psysioball 1x3 3mins
*Side Planks Shoulder Y,L,T,W
(16cts) Chin Up 4x8 1min
*Lateral Lunges *Rest* 1min
(16cts) Dumbbell Curl 3x5 2mins
*Vertical Hop Dumbbell 3x8 1min
(10cts) Shoulder Press
*Table Trusts Dumbbell 2x5 2mins
(2laps) Internal/External
*Side Tables Press
(20cts) Dumbbell Row 3x3 3mins
*t-sit-ups (10cts) *Rest* 1min
*Split Jumps Band Scarecrow 3x3 3mins
(16cts) Dumbbell Shrugs 2x8 2min
*Plank to Hip Hammer Curl 2x5 2mins
Flare (16cts)
*Rest* 1min
Single-Leg Squat 1x12 each leg 2mins
Rice Grab 1x10 2mins
*Cool Down*
Straddle 1min
Butterfly 1min
Cross Arm in Front 1min
of Chest
Arms Straight up 1min
Above Head
Side Bend with 1min
Straight Arms

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Walking Lunge 1x8 each leg 2mins
February * Burpees Lateral Walking 1x8 each leg 2mins
(10cts) Lunge
*Side Planks Single-Leg Squat 1x8 each leg 2mins
(16cts) *Rest* 1min
*Lateral Lunges Dumbbell Clean 3x3 3mins
(16cts) Dumbbell Rear- 3x5 each leg 2mins
*Vertical Hop feet-Elevated Split
(10cts) Squad
*Table Trusts Straddle Stretch 2x5sec 3mins
(2laps) Back Hypers 3x3 3mins
*Rest* 1min
 *Side Tables Physioball Push- 3x3 3mins
(20cts) Up
*t-sit-ups (10cts) Push-Up 2x8 3min
*Split Jumps V-up 2x5 3mins
(16cts) *Rest* 1min
*Plank to Hip Ankle Band 1x10 each leg 2mins
Flare (16cts) Shuffle
Physioball 1x10 2mins
Hamstring Curl
*Cool Down*
Sitting Toe Touch 1min
Butterfly 1min
Cross Arm in Front 1min
of Chest
Arms Straight up 1min
Above Head
Side Bend with 1min
Straight Arms

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Psysioball Walk- 1x8 2mins
March * Burpees Out with Push-Up
(10cts) Psysioball 1x5 each 3mins
*Side Planks Shoulder Y,L.T.W
(16cts) Dumbbell Bench 2x8 2mins
*Lateral Lunges *Rest* 1min
(16cts) Lat Pulldown 2x8 2mins
*Vertical Hop Seated Row 3x5 2mins
(10cts) Dumbbell Rear 3x3 3min
*Table Trusts Dell Raise
(2laps) Lying Glute/Hip 3x5 2mins
*Side Tables Stretch
(20cts) *Rest* 1min
*t-sit-ups (10cts) Dumbbell Lateral 3x3 3mins
*Split Jumps Raise
(16cts) Tricep Pushdown 3x5 2min
*Plank to Hip
Side Plank 3x5 60sec
Flare (16cts)
*Rest* 1min
Single-Leg Squat 1x12 each leg 2mins
Rice Grabs 1x10 2mins
*Cool Down*
Semi-Straddle 1min
Straddle 1min
Straight Arms 1min
behind Back
Arms Straight up 1min
Above Head
 Behind Neck 1min
Stretch

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Walking Lunge 1x8 each leg 2mins
April * Burpees Latetal Walking 1x8 each leg 2mins
(10cts) Lunge
*Side Planks Single-Leg Squat 1x8 each leg 2mins
(16cts) *Rest* 1min
*Lateral Lunges Overhead Med 3x3 3mins
(16cts) Ball Slams
*Vertical Hop Saigon Squat 2x8 2mins
(10cts) Barbell Step-Up 3x5each leg 2min
*Table Trusts
(2laps) Burpees 2x5 2mins
*Side Tables *Rest* 1min
(20cts) Straddle Stretch 3x5 2mins
*t-sit-ups (10cts) Glute Ham Raise 3x5 2min
*Split Jumps Toe Touches 1x10 2mins
(16cts) *Rest* 1min
*Plank to Hip Bicycle Crunch 1x10 each 2mins
Flare (16cts) way
Ankle Band 1x10 each 2mins
Shuffle direction
*Cool Down*
Side Quadriceps 1min
Stretch
Butterfly 1min
Straddle 1min
Arms Straight up 1min
Above Head
Side Bend with 1min
Straight Arms

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Lateral Walking 1x8 each leg 3mins
May * Burpees Lunge
(10cts) Psysioball 1x5 each 3mins
*Side Planks Shoulder Y,L,T,W
(16cts) Single-Leg Squat 1x8 each leg 2mins
*Lateral Lunges *Rest* 1min
(16cts) Squat 3x3 3mins
*Vertical Hop Dumbbell Clean 2x3 3mins
(10cts) Straddle Stretch 3x5 1min
Seated Row 3x3 3mins
 *Table Trusts *Rest* 1min
(2laps) Back Hyper 3x5 2mins
*Side Tables Dumbbell Rear 3x5 2min
(20cts) Delt Raise
*t-sit-ups (10cts) Glute Bridge 1x10 2mins
*Split Jumps *Rest* 1min
(16cts) Single-Leg Squat 1x10 each leg 2mins
*Plank to Hip Psysioball 1x15 2mins
Flare (16cts) Hamstring Curl
*Cool Down*
Butterfly 1min
Sitting Toe Touch 1min
Cross Arm in Front 1min
of Chest
Straight Arms 1min
Behind Back
Side Bend with 1min
Straight Arms

Month Preliminary Drills Sets/Reps Duration Remarks

Activity/
Warm-Up
Psysioball Walk- 1x8 2mins
June * Burpees Out with Push-Up
(10cts) Chin-Up 3x3 3mins
*Side Planks Dumbbell Bench 2x8 3mins
(16cts) *Rest* 1min
*Lateral Lunges Lat Pulldown 2x8 3mins
(16cts) Barbell Step-Up 1x10 each leg 2mins
*Vertical Hop Tricep Pushdown 1x12 2min
(10cts) Seated Row 1x10 3mins
*Table Trusts *Rest* 1min
(2laps) Band Scarecrow 3x5 3mins
*Side Tables Dumbbell 2x5 3min
(20cts) Internal/External
*t-sit-ups (10cts) Rotation
*Split Jumps Hammer Curl 1x10 3mins
(16cts)
*Rest* 1min
*Plank to Hip
Single-Leg Squat 1x10 each leg 3mins
Flare (16cts)
Rice Grab 1x10 2mins
*Cool Down*
Straddle 1min
Semi-Straddle 1min
Butterfly 1min
Arms Straight up 1min
Above Head
Side Bend with 1min
Straight Arms