Suggested (non-lifting) Workout Calendar
If you’re not sure how to do the exercise, you can look it up on the internet for explanation/demonstration
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
No Medium Heavy Light Medium Heavy Medium
Workout Workout Workout Workout Workout Workout Workout
If you LIFT at school for at least an hour, that will take place of a Medium workout.
LOWER BODY CORE UPPER BODY
* Step-Ups: stairs/boxes * Planks/Bridges/Boards * Regular Push-ups
* Calf raisers * Crunches * Delayed Push-ups
* Lunges – forward/lateral * Partner Leg Throws * Cobras
* Wall Jumps (deep or quick) * Pilate Crunches * Pilate Push-ups (stomach)
* Pilate Wall Squats (ball) * V-5 Sit-ups * Pilate Push-ups (knees)
* Switch Jumps * Leg Holds * Pilate Push-ups (feet)
* Bridges (keep butt off) * V-Ups * 90° Dips (chairs or stairs)
* Genie Sits
*** Always begin w/a light cardio (7-10 min.) workout first: walk/jog
*** Workouts should be done in sets of 3 or 4
*** Rest 30-60 seconds between sets
*** Modify the workout to fit your fitness level
HEAVY WORKOUT:
1. Lower Body –
•60 switch jumps or 60 wall jumps: do in 3 sets – use proper technique!!
• 30 step-ups or 30 calf raisers (each leg)
• 20 lunges, 20 bridges, 20 wall squats (hold for 8 sec.) or 20 genie sits
2. Core –
• 100 crunches or 100 V-5 sit-ups: again, do in sets
• 40 genie sits or 40 V-ups
• 60 second planks or 60 second leg holds, do twice
3. Upper Body –
• 20 regular push-ups, 20 cobras or 20 pilate push-ups
• 20 90° dips
• 5 – 5 second delay (hold) push-ups
MEDIUM WORKOUT:
1. Lower Body -
• 40 switch jumps or 40 wall jumps
• 20 bridges
• 15 lunges or 15 squats (hold for 5 seconds)
2. Core –
• 60 crunches or 60 v-5 sit-ups
• 20 partner leg throws (each side)
• 60 second planks or 60 second leg holds, do twice
3. Upper Body –
* 15 regular push-ups or 15 pilate push-ups
* 10 90° dips
* 5 – 5 second delay push-ups
LIGHT WORKOUT:
1. Lower Body –
• 20 switch jumps or 20 wall jumps
• 15 calf raisers or 15 step-ups (each leg)
• 5 lunges each leg
2. Core –
• 30 crunches
• 30 V-5 sit ups
3. Upper Body –
• 10 push-ups
• 10 90° dips
Don’t forget to stretch lightly before and after exercising! If you’re not sure how to do the exercise, you can look it up on the internet for explanation/demonstration. If you’d like to increase the amounts as the season goes on, please do – challenge yourself! This is NOT a requirement. However, if you want to improve your play you would be surprised what working out can do for your game. Just think – if you all do this – where might you be individually by the end of the year as well as where might the team be by the end of the year.
Volleyball Non-Lifting Workout