Medicine Hat High 

School  
 

 
 
 
Volleyball Workout 
Program 
 
Overview:  
This program includes 6 weeks of in-season volleyball workouts which are 
designed to supplement practices. These workouts are low impact which allow the 
athletes to recover effectively, and are tailored to maintain off-season strength gains. 
The goal of this program is to allow the athletes to finish the season with the strength 
in which it was started. The main components are injury prevention as well as range of 
motion, both of which are essential areas of training for sport specific athletes. These 
in-season workouts are not designed specifically to improve volleyball skills, instead 
they are centered around the importance of injury prevention and strength retention. 
The workouts in this program are designed to be implemented twice a week on 
non-competing days. The athletes should be given one day off between each workout. 
 
 
 
 
 
  
 
 
 
 
 
 
 
 
 
 

 
 
 
 Terminology:  
Terminology related to mobility exercises:  
 
ROM: ​Focus on working outside the limits of your range of motion. Work to increase 
them, this is not necessarily designed to be high tension 
IRRADIATION: ​Focus on contracting the whole body. This should be high tension 
which makes moving the joint harder to do 
BASE POSITIONS: 
● Quadruped:​ On all fours (knees and hands) 
● Prone: ​Laying on your stomach, forehead is touching the found 
● Bear​: Sitting on your butt with your legs out in front, sitting up tall 
● Prayer:​ Hands are in the prayer position, squatting down with the elbows 
pushing out against the inside of your knees. It is important to keep your heels 
on the floor and your back straight 
● Half kneeling: ​On one knee sitting up tall, the other foot is planted firmly into 
the ground. Both knees should be at a 90 degree angle  
MOVEMENTS: ​The joints will either rotate or hinge. It is important to use 
combinations of both when applicable 
● Hinges: ​Shoulders and hips 
● Rotations: ​Knees and elbows  
 
 
 
 
 
 
 
 

 
 
 Exercises:  
Below are various explosive, strength and finisher exercises that can be included in 
various workouts:  
 
Explosive exercises: ​These exercises can be completed by using a medicine ball 
● Ball slams 
● Clean/jerk 
● Jumping press 
● Snatch 
● Rotation  
● Swing  
● Kettlebell snatches 
● Kettlebell clean/press 
 
Strength:  
Compounds lifts: Include deadlifts, goblet squats, press, pull, lunge 
Upper/lower: Lunge, pull, push  
Push/pull: Horizontal & vertical  
 
Finisher​: Core exercises  
● Farmer carry  
● Pallof press  
● Hollow body rocks 
● Single arm cable press 
 
 
 
 
 

 
 
 
 
 6 Week Workout Program: 
  Day 1:  Day 2: 

Week 1:   Warmup: 5-10 Minutes of CRAMP  Warmup: 5-10 Minutes of CRAMP 
1a) Medball thruster throws x6  1a) Medball underhand toss for height x5 
1b) Prone swimmers hovers x5  1b) Quad fire hydrants x5/leg 
x4 (4 rounds)   x4 
   
2a) Step back lunges x5/leg  2a) Vertical push x5-6 
2b) Horizontal push x5-6  2b) Hanging scap retractions x5 
2c) Prone hip rotations x5/leg  x4 
 
x4 
3a) Medball side toss to wall x5 
  3b) Farmer carry lap x2  
3a) Mid Chest cable row x8-10  x3 
3b) Pallof press x10/per side 
x3 

Week 2:   Warmup: Include glute bridges  Warmup: Skip rope/crawl/band pull aparts (x20) x5 
1a) Medball underhand toss for height x5  min 
1b) Prone hip rotations x5/leg  1a) Rotating ball slams x5/side 
x3  1b) Quad hip hover to knee extensions x10/leg 
  x4 
2a) Lateral Lunges x5/leg   
2b) Horizontal pull x5-6  2a) Step back lunges x5/leg 
2c) Prayer squat x60 seconds   2b) Kneeling scap retractions x30 sec 
x4  x4 
   
3a) Close grip eccentric push ups to downward dog  3a) SA KB swings x5/side 
at the top x maximum   3b) Pallof press x10/side 
3b) ½ Turkish get up (TGU) x5/side  x4-5 
x3 

Week 3:  Warmup: Include single leg glute bridges  Warmup: Skip rope/crawl/band pull aparts (x20) x5 
1a) Medball thruster throws for height x5  min 
1b) Cossak to hurdler x5/side  1a) Ball slams x5 
x3  1b) KB strongman lunge x3/leg 
  1c) Inverted row iso hold x3-5 
2a) Weighted walking lunges x5/leg  x3 
2b) Horizontal pull x5-6   
2c) Band pull aparts x8-10  2a) KB swings x8-10 
x3  2b) Kneeling scap retractions x20 sec 
  x3 
3a) Single arm kettlebell swings x5/arm   
3b) Full TGU x3/side  3a) SA cable chest press x5/arm 
x3  3b) HBR x15 
x2 
4) Loaded carry any style x5 min 
Week 4:   Warm up: Banded hip thrusts   Warm up: Skip rope/crawl/band pull aparts (x20) x5 
1a) Lateral lunges x5/side  min 
1b) Scap retractions x30 seconds  1a) Medball thruster throws x5 
1c) Speed skaters x3/leg  1b) Prone hip rotations x5/leg 
x3  x3 
   
2a) Hand release pushups x max  2a) SA swings x5-6/side 
2b) Prone swimmers hovers x5  2b) Band pull aparts x12-15 
2c) Prayer squat x30 sec  x3 
x3   
  3a) SA cable chest press x5/arm 
3a) RKC plank x30 sec  3b) SA horizontal row x5/arm 
3b) Hollow body rocks (HBR) x10  3c) Loaded cossack to hurdler x5/side 
x2-3  x2 

Week 5:   Warm up: Single leg glute bridges  Warm up: Skip rope/crawl/band pull aparts (x20) x5 
1a) Step back lunges x5/leg  min 
1b) Mid range bear swimmers hovers x5  1a) Swings x10-12 
1c) Max height jump x4  1b) Broad jumps x4 
x3  x3 
   
2a) Slow eccentric push ups with 2 second hold at  2a) SA floor press x5-6/arm 
the bottom x5  2b) SA mid chest cable row x5/arm 
2b) Prone hip rotations x5/leg  x3 
2c) Iso hold slow eccentric band pull aparts x5   
x2  3a) KB strongman x5/leg 
  3b) Lateral bounds to sprint x5/leg 
3a) SA KB swings x5-6/arm  x3 
3b) Half drag flag windmill x4/side   
x2-3  4) Loaded carry any style x5min 

Week 6:  1a) SA swings x5/arm  Warm up: Skipping x60 sec & bear crawl x60 sec 
Recovery  1b) Prone hip rotations x5/leg  x3 
focus  1c) Hanging stretch x10 sec   
x3  1a) Down dog kick through x3/side 
  1b) Pigeon pose swimmers hovers (switch sides each 
2a) Prayer squat x60 sec  round) 
2b) Cossak squat x5/side  x2 
2c) Prone swimmers hovers x5   
x3  2a) Loaded carry x2 
  2b) 90/90 rotations x5/side 
3a) Crawl (any style) x30 sec  x3 
3b) Rolling V sits x5   
3c) Bent knee iron cross stretch x5/side  3a) Cossak squat x5/side 
x2-3  3b) Samson stretch x30 sec/leg 
x2 
4) Hanging stretch x max time 
x1