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 →Physical exercise library
45 exercises · page 1 / 2
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 →
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 →
Resistance band exercise
Equipment: Resistance band
Age: From U15 (light load, technique first); not in U13 plans
Maintain continuous band tension; use slow controlled repetitions and avoid compensatory trunk rotation.
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 →
Box jump
Equipment: Plyometric box
Age: U18 and seniors only (loaded or high-impact)
Jump onto an appropriately low stable box, land softly and step down to reset.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Shuttle run
Equipment: Cones
Age: All ages from U13 (U13: youth dose, 2 sets max)
Accelerate to each marker, lower the center of mass before turning, and reaccelerate in the opposite direction.
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 →
Flexibility stretching
Equipment: Mat
Age: All ages from U13 (U13: youth dose, 2 sets max)
Move into a comfortable stretch, avoid bouncing and breathe regularly.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Running conditioning
Equipment: Running space
Age: All ages from U13 (U13: youth dose, 2 sets max)
Run at a repeatable controlled pace with posture appropriate to the player's capacity.
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 →
Jump rope
Equipment: Skipping rope
Age: All ages from U13 (U13: youth dose, 2 sets max)
Use small rhythmic jumps, soft contacts and a pace appropriate to calf readiness.
Supporting general physical capacity relevant to volleyball. Coaching, dosage and exercise selection must be individualized.
Open 3 training progressions →
Kettlebell swing
Equipment: Kettlebell
Age: U18 and seniors only (loaded or high-impact)
Hinge from the hips with a braced trunk; do not turn this into a shoulder raise.
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 →
Controlled box jump
Equipment: Plyometric box
Age: U18 and seniors only (loaded or high-impact)
Emphasize powerful takeoff and quiet balanced landing; stop after technique loss.
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 →
Jump conditioning
Equipment: Clear landing zone
Age: All ages from U13 (U13: youth dose, 2 sets max)
Alternate short efforts and full recoveries; ensure quiet and controlled landings.
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 →