VOLLEYBALL SUMMER CONDITIONING PROGRAM 2016
If you have any questions at all about movements on here or on your workout sheets, don’t hesitate to contact any of the returners or myself. It’s important that you work hard this summer to prepare yourself for this upcoming season. The harder you work the greater the outcome of your season. Keep all your teammates accountable. Send pictures of you during or after workout. Tell your teammates how your progress is going. You are now a NCAA athlete. There are a lot of athletes that don’t get the opportunity to play college sports so give it your all every day! When things get tough and you feel like taking a day off, (which happens to everyone) remember why you started working so hard in the first place.
-Coach Dakoda Winsor
Email me for questions at
Call or text @ 509-392-2571
WEEKS 1-4
PLYOMETRICS:
-WORKING ON A 20 YARD STRETCH: (1 - 20 yd stretch equals 1 set)
Broad jumps x 2 sets (rest 45 seconds after each set)
Power skips for height x 2 sets (rest 45 seconds after each set)
Power skips for distance x 2 sets (rest 45 seconds after each set)
Single leg broad jumps left leg x 2 sets (rest 45 seconds after each set)
Single leg broad jumps right leg x 2 sets (rest 45 seconds after each set)
Puddle jumps x 2 sets (rest 45 seconds after each set)
Burpee broad jumps x 2 sets (rest 45 seconds after each set)
NOTE: After completion rest 3 minutes and repeat 1 more time
-LOW HURDLES:
8-10 hurdles at 6-10 inches high, placed 3 feet apart
Repeat each movement 3 times before moving to the next movement
Single leg jump for speed (right)
Single leg jump for speed (left)
Single leg jump for height (right)
Single leg jump for height (left)
Straight leg hops (jump hurdles with both feet together with little to no knee bend)
Tuck jumps (feet together, jump and bring knees to chest)
¼ Squat pause jumps (jump as high as possible over hurdle and in a ¼ squat and pause in squat for a 3 count)
Lateral hop (left)
Lateral hop (right)
-TABATA: 20 seconds of work- 10 seconds of rest x 8 rounds
Box-to ground-to box
Set up 2 boxes, stand on one box, step off, bounce up to the next box, turn around and repeat
(If boxes aren’t available, you can use benches)
Agilities:
-WORKING ON A 5 YARD Stretch: (1-5yd stretch equals 1 set)
All staying in a low stance:
Shuffle right, pause for 3 count in low stance, shuffle left pause for 3 count x 4 sets
Continuous shuffle right to left x 4 sets
Continuous shuffle left to right x 4 sets
Turn, sprint, turn and pause for 3 count in low stance x 4 sets
Continuous turn, sprint, turn x 4 sets
-PRO AGILITY:
10yd-20yd-10yd every 30seconds x 5 min
Set up 3 cones 10yds apart in straight line, start at middle cone, spring left to cone, plant and turn and run to far cone, plant and turn and run through middle cone. Change directions on the very next set.
After completion rest 3 mins and repeat 1 more time
-TABATA:
Banded shuffles
Wrap band around a post then loop a band through that band then place around waist.
Set one cone on the ground to the point when the bands become tight, then place second cone about 4 yards away. Shuffle back and forth for the 20 seconds switching directions for every 2 second chunk. If you don’t have bands then just do the shuffling without them.
-LADDER AGILITIES OF YOUR CHOICE FOR 5 MINUTES
CONDITIONING:
12 sets:
100yd sprint
Rest 1min 30seconds
After 12 sets:
1.5 mile cool down run
WEEKS 5-8
PLYOMETRICS:
-WORKINING ON A 20 YARD STRETCH: (1 - 20 yd stretch equals 1 set)
Broad jumps x 4 sets (rest 45 seconds after each set)
Power skips for height x 4 sets (rest 45 seconds after each set)
Power skips for distance x 4 sets (rest 45 seconds after each set)
Single leg broad jumps left leg x 4 sets (rest 45 seconds after each set)
Single leg broad jumps right leg x 4 sets (rest 45 seconds after each set)
Puddle jumps x 4 sets (rest 45 seconds after each set)
Burpee broad jumps x 4 sets (rest 45 seconds after each set)
NOTE: After completion rest 3 minutes and repeat 2 more times
-LOW HURDLES:
8-10 hurdles at 6-10 inches high, placed 3 feet apart
Repeat each movement 3 times before moving to the next movement
Single leg jump for speed (right)
Single leg jump for speed (left)
Single leg jump for height (right)
Single leg jump for height (left)
Straight leg hops (jump hurdles with both feet together with little to no knee bend)
Tuck jumps (feet together, jump and bring knees to chest)
¼ Squat pause jumps (jump as high as possible over hurdle and in a ¼ squat and pause in squat for a 3 count)
Lateral hop (left)
Lateral hop (right)
NOTE: After completion rest 3 minutes and repeat 2 more times
-TABATA: 20 seconds of work- 10 seconds of rest x 8 rounds
Box-to ground-to box
Set up 2 boxes, stand on one box, step off, bounce up to the next box, turn around and repeat
(If boxes aren’t available, you can use benches)
Rest 3 min after 1st set of tabata
Scissor jumps
Agilities:
-WORKING ON A 5 YARD Stretch: (1-5yd stretch equals 1 set)
All staying in a low stance:
Shuffle right, pause for 3 count in low stance, shuffle left pause for 3 count x 6 sets
Continuous shuffle right to left x 6 sets
Continuous shuffle left to right x 6 sets
Turn, sprint, turn and pause for 3 count in low stance x 6 sets
Continuous turn, sprint, turn x 6 sets
-PRO AGILITY:
10yd-20yd-10yd every 30seconds x 5 min
Set up 3 cones 10yds apart in straight line, start at middle cone, spring left to cone, plant and turn and run to far cone, plant and turn and run through middle cone. Change directions on the very next set.
After completion rest 3 mins and repeat 2 more times
-TABATA:
Banded shuffles
Wrap band around a post then loop a band through that band then place around waist.
Set one cone on the ground to the point when the bands become tight, then place second cone about 4 yards away. Shuffle back and forth for the 20 seconds switching directions for every 2 second chunk. If you don’t have bands then just do the shuffling without them.
After completion rest 3 mins and repeat 2 more times
-LADDER AGILITIES OF YOUR CHOICE FOR 5 MINUTES
CONDITIONING:
16 sets:
100yd sprint
Rest 1min 15seconds
After 16 sets:
1.5 mile cool down run
WEEKS 9-16
PLYOMETRICS:
-WORKINING ON A 20 YARD STRETCH: (1 - 20 yd stretch equals 1 set)
Broad jumps x 6 sets (rest 45 seconds after each set)
Power skips for height x 6 sets (rest 45 seconds after each set)
Power skips for distance x 6 sets (rest 45 seconds after each set)
Single leg broad jumps left leg x 6 sets (rest 45 seconds after each set)
Single leg broad jumps right leg x 6 sets (rest 45 seconds after each set)
Puddle jumps x 6 sets (rest 45 seconds after each set)
Burpee broad jumps x 6 sets (rest 45 seconds after each set)
NOTE: After completion rest 3 minutes and repeat 3 more times
-LOW HURDLES:
8-10 hurdles at 6-10 inches high, placed 3 feet apart
Repeat each movement 3 times before moving to the next movement
Single leg jump for speed (right)
Single leg jump for speed (left)
Single leg jump for height (right)
Single leg jump for height (left)
Straight leg hops (jump hurdles with both feet together with little to no knee bend)
Tuck jumps (feet together, jump and bring knees to chest)
¼ Squat pause jumps (jump as high as possible over hurdle and in a ¼ squat and pause in squat for a 3 count)
Lateral hop (left)
Lateral hop (right)
NOTE: After completion rest 3 minutes and repeat 3 more times
-TABATA: 20 seconds of work- 10 seconds of rest x 8 rounds
Box-to ground-to box
Set up 2 boxes, stand on one box, step off, bounce up to the next box, turn around and repeat
(If boxes aren’t available, you can use benches)
Rest 3 min after 1st set of tabata
Scissor jumps
Rest 3 min after 2nd set of tabata
Plate hops: place 2 45# bumpers on ground (equates to 4 inches), hop up and down as fast as possible, you can also use a jump rope if available.
Agilities:
-WORKING ON A 5 YARD Stretch: (1-5yd stretch equals 1 set)
All staying in a low stance:
Shuffle right, pause for 3 count in low stance, shuffle left pause for 3 count x 6 sets
Continuous shuffle right to left x 6 sets
Continuous shuffle left to right x 6 sets
Turn, sprint, turn and pause for 3 count in low stance x 6 sets
Continuous turn, sprint, turn x 6 sets
-PRO AGILITY:
5yd-10yd-5ydevery 15seconds x 5 min
Set up 3 cones 5yds apart in straight line, start at middle cone, spring left to cone, plant and turn and run to far cone, plant and turn and run through middle cone. Change directions on the very next set.
After completion rest 3 mins and repeat 3 more times
-TABATA:
Banded shuffles
Wrap band around a post then loop a band through that band then place around waist.
Set one cone on the ground to the point when the bands become tight, then place second cone about 4 yards away. Shuffle back and forth for the 20 seconds switching directions for every 2 second chunk. If you don’t have bands then just do the shuffling without them.
After completion rest 3 mins and repeat 3 more times
-LADDER AGILITIES OF YOUR CHOICE FOR 5 MINUTES
CONDITIONING:
20yd sprint x 10 sets
Rest 15 seconds
40yd sprint x 8 sets
Rest 30 seconds
60yd x 6 sets
Rest 45 seconds
100yd sprint x 4 sets
Rest 60 seconds
1.5 mile cool down run