Volleyball strength & conditioning
Strength, jumps, trunk stability, speed, power, endurance and recovery in separate chapters. Every published photograph must demonstrate a genuine conditioning movement.
Each genuine base movement has its own photograph and three progressive session protocols, without pretending those phases are different techniques or photographs.
Only photos with approved movement and licensing evidence appear. Unreviewed source candidates are never shown as completed drills.
Explore conditioning disciplines
Strength & resistance
21 photographed movements
Open exercises →Plyometrics & jumping
3 photographed movements
Open exercises →Explosive power
2 photographed movements
Open exercises →Core & trunk stability
10 photographed movements
Open exercises →Speed & change of direction
2 photographed movements
Open exercises →Cardiorespiratory conditioning
2 photographed movements
Open exercises →Mobility & flexibility
1 photographed movements
Open exercises →Injury-risk reduction exercises
1 photographed movements
Open exercises →Coordination & rhythm
1 photographed movements
Open exercises →Recovery & tissue care
2 photographed movements
Open exercises →Core & trunk stability
10 exercises · page 1 / 1
Front plank
Equipment: Mat
Age: All ages from U13 (U13: youth dose, 2 sets max)
Align shoulders, hips and ankles; brace while breathing steadily without sagging.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Side plank
Equipment: Mat
Age: All ages from U13 (U13: youth dose, 2 sets max)
Stack hips and shoulders with a stable side support; shorten holds if form deteriorates.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Agility body-control drill
Equipment: Training ladder
Age: All ages from U13 (U13: youth dose, 2 sets max)
Maintain a firm trunk while moving deliberately through the prescribed body-control positions.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Medicine-ball plank
Equipment: Medicine ball
Age: From U15 (light load, technique first); not in U13 plans
Use stable hand support on the ball and avoid collapsing at the shoulders.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Medicine-ball conditioning
Equipment: Medicine ball
Age: From U15 (light load, technique first); not in U13 plans
Perform the pictured medicine-ball movement with controlled trunk positioning and suitable resistance.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Kneeling forearm plank on stability ball
Equipment: Stability ball and training mat
Age: From U15 (light load, technique first); not in U13 plans
Kneel on a mat with forearms supported on a stability ball. Brace the trunk and prevent the ball from rolling while keeping the pelvis aligned.
Introductory shoulder and trunk stability before more demanding volleyball strength drills.
Open 3 training progressions →
Stability-ball abdominal crunch
Equipment: Stability ball
Age: From U15 (light load, technique first); not in U13 plans
Keep hips steady over the ball and lift the trunk with controlled abdominal contraction.
General trunk-control capacity; not a substitute for sport-specific bracing.
Open 3 training progressions →
Stability-ball plank with feet raised
Equipment: Stability ball
Age: From U15 (light load, technique first); not in U13 plans
Set feet on the ball and keep shoulders stacked and spine neutral; reduce duration if unstable.
Posterior-chain and shoulder stability under unstable support.
Open 3 training progressions →
Turkish get-up
Equipment: Kettlebell or unloaded progression
Age: From U15 (light load, technique first); not in U13 plans
Move from floor to standing in controlled stages; master bodyweight before loading.
Multi-planar trunk and shoulder stability.
Open 3 training progressions →
Hand-walk through ladder
Equipment: Agility ladder
Age: All ages from U13 (U13: youth dose, 2 sets max)
Support the trunk on arms and advance hand placements along ladder spaces without sagging.
Shoulder-girdle endurance and anti-extension control.
Open 3 training progressions →