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 →Strength & resistance
21 exercises · page 1 / 1
Forward lunge
Equipment: Bodyweight
Age: All ages from U13 (U13: youth dose, 2 sets max)
Step forward with a neutral trunk, bend both knees within comfortable range, push back under control.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Push-up
Equipment: Floor or mat
Age: All ages from U13 (U13: youth dose, 2 sets max)
Keep a straight line from head to heel, lower under control and push without flaring elbows excessively.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Seated calf raise
Equipment: Calf-raise machine
Age: U18 and seniors only (loaded or high-impact)
Move through a comfortable ankle range with a steady eccentric phase and no bouncing.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Barbell squat
Equipment: Barbell and rack
Age: U18 and seniors only (loaded or high-impact)
Use supervised progressive loading, brace the trunk and maintain balanced foot pressure.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Deadlift
Equipment: Barbell
Age: U18 and seniors only (loaded or high-impact)
Set a neutral spine, brace, keep the load close and extend the hips without jerking.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Single-leg squat
Equipment: Bodyweight and stable support
Age: From U15 (light load, technique first); not in U13 plans
Control one-leg descent with the supporting knee tracking the foot; reach only a safe depth.
Unilateral force and knee control for approach and landing.
Open 3 training progressions →
Rear-foot suspended split squat
Equipment: TRX suspension straps supporting rear foot
Age: From U15 (light load, technique first); not in U13 plans
Place the rear foot in a stable suspension strap behind you. Lower the front-leg squat while keeping the knee aligned and the trunk balanced.
Single-leg strength and controlled hip stability for volleyball jumping and landing.
Open 3 training progressions →
Suspension-assisted squat
Equipment: Suspension straps
Age: From U15 (light load, technique first); not in U13 plans
Keep heels planted and use only light strap assistance while tracking knees over toes.
Learn squat mechanics before loading lower-body strength.
Open 3 training progressions →
TRX biceps curl
Equipment: Suspension straps
Age: From U15 (light load, technique first); not in U13 plans
Incline body under tension and flex elbows without arching the back.
Support controlled upper-limb loading and grip endurance.
Open 3 training progressions →
TRX triceps extension
Equipment: Suspension straps
Age: From U15 (light load, technique first); not in U13 plans
Keep upper arms steady and extend elbows with a stable trunk.
Support upper-body strength used in overhead athletic actions.
Open 3 training progressions →
TRX inclined row starting position
Equipment: Suspension straps
Age: From U15 (light load, technique first); not in U13 plans
Lean back in the straps with arms extended, shoulders aligned and body braced. Pull handles toward the torso, then return slowly. Photograph shows the starting position, not a completed row.
Strengthen scapular retractors for repeated overhead actions.
Open 3 training progressions →
Stability-ball supported squat
Equipment: Stability ball and wall
Age: All ages from U13 (U13: youth dose, 2 sets max)
Perform a controlled knee-bend using the ball for back support and a stable foot position.
Controlled range and bilateral strength preparation.
Open 3 training progressions →
Dumbbell overhead press
Equipment: Two dumbbells
Age: U18 and seniors only (loaded or high-impact)
Press overhead without excessive lower-back extension or shoulder shrugging.
General upper-body capacity; monitor repetitive volleyball shoulder loads.
Open 3 training progressions →
Strict pull-up
Equipment: Pull-up bar
Age: From U15 (light load, technique first); not in U13 plans
Start from a controlled hang and pull without swinging or kicking.
Upper-back and grip capacity for shoulder balance.
Open 3 training progressions →
Seated resistance row
Equipment: Resistance machine or cable
Age: From U15 (light load, technique first); not in U13 plans
Pull elbows toward the hips while resisting forward trunk rocking.
Scapular retraction and upper-back strength.
Open 3 training progressions →
Medicine-ball overhead lift
Equipment: Medicine ball
Age: U18 and seniors only (loaded or high-impact)
From a balanced standing stance, lift a light medicine ball overhead with arms extended under control. This photo does not show a downward slam.
Upper-body and trunk control before progressing to explosive throwing drills.
Open 3 training progressions →
Machine leg press
Equipment: Leg-press machine
Age: U18 and seniors only (loaded or high-impact)
Keep pelvis supported, knees tracking toes and avoid locking out forcefully.
Supplemental bilateral leg strength under guided resistance.
Open 3 training progressions →
Barbell bench press
Equipment: Barbell, bench, spotter
Age: U18 and seniors only (loaded or high-impact)
Use controlled shoulder position and a spotter with appropriate loads.
Upper-body pushing capacity balanced with pulling volume.
Open 3 training progressions →
Stability-ball dumbbell chest press
Equipment: Dumbbells and stability ball
Age: U18 and seniors only (loaded or high-impact)
Maintain stable trunk on the ball and use light dumbbells to avoid wobble.
Integrated trunk control with controlled upper-body loading.
Open 3 training progressions →
Box-supported pull-up preparation
Equipment: Pull-up bar and a stable support box
Age: All ages from U13 (U13: youth dose, 2 sets max)
Start with hands on a pull-up bar and feet supported on a stable raised box, reducing bodyweight. Set the shoulder position before attempting a controlled assisted pull.
Scaled upper-body strength prior to full pull-ups.
Open 3 training progressions →
Plate-loaded forward lunge
Equipment: Weight plate
Age: U18 and seniors only (loaded or high-impact)
Hold a suitable plate close to the trunk and step into a balanced split position.
Unilateral lower-body loading distinct from the unloaded entry level.
Open 3 training progressions →