6 weeks · 2 sessions/wk
Jump and shoulder strength for volleyball
Repeated jumping without beat-up knees, a more powerful spike and a shoulder ready for thousands of swings.
€19.99See program
Buy · €19.99Sport
Exercises for Volleyball
Repeated jumping, a strong shoulder for spiking and a stable core in the air. Here are the 125 exercises that help you most, sorted by goal.
Paid program · 6 weeks
Jump and shoulder strength for volleyball
Repeated jumping without beat-up knees, a more powerful spike and a shoulder ready for thousands of swings.
See the program€19.99
Hypertrophy 15
Cable Face Pull
Shoulders, Traps & mid back
Standing Calf Raise
Calves (gastrocnemius & soleus)
One-Arm Medicine Ball Slam
Abs
High Cable Wood Chop
Obliques, Abs
Barbell Seated Calf Raise
Calves (gastrocnemius & soleus)
Leg Press Calf Press
Calves (gastrocnemius & soleus)
Banded Calf Raise
Calves (gastrocnemius & soleus)
Donkey Calf Raise
Calves (gastrocnemius & soleus)
Seated Single-Leg Dumbbell Calf Raise
Calves (gastrocnemius & soleus)
Seated Calf Raise Machine
Calves (gastrocnemius & soleus)
Smith Machine Calf Raise
Calves (gastrocnemius & soleus)
Standing Barbell Calf Raise
Calves (gastrocnemius & soleus)
Standing Dumbbell Calf Raise
Calves (gastrocnemius & soleus)
Balance Board
Calves (gastrocnemius & soleus)
Smith Machine Tibialis Raise
Calves (gastrocnemius & soleus)
Plyometrics 39
Box Jump
Quads, Glutes
Depth Jump
Quads, Calves (gastrocnemius & soleus)
Standing Long Jump
Glutes, Quads
Lateral Bound
Glutes, Adductors
Plyometric Push-Up
Chest, Triceps
Hurdle Hops
Calves (gastrocnemius & soleus), Quads
Jumping Lunge
Hamstrings
Kneeling Jump Squat
Glutes
Alternating Diagonal Bound
Quads
Bench Jump
Quads
Bench Sprint
Quads
Repeated Box Jumps
Hamstrings
Box Skip
Hamstrings
Carioca Quick Step
Adductors
Depth Jump to Box
Quads
Double-Leg Butt Kick
Quads
Drop Push-Up
Chest
Seated Dumbbell Box Jump
Quads
Front Cone Hops
Quads
Incline Push-Up Depth Jump
Chest
Tuck Jump
Hamstrings
Lateral Box Jump
Adductors
Lateral Cone Hops
Adductors
Linear 3-Part Start
Hamstrings
Quick Box Leap
Quads
Rocket Jump
Quads
Scissor Jump
Quads
Side Hop to Sprint
Quads
Lateral Long Jump
Quads
Side-to-Side Box Shuffle
Quads
Single-Cone Sprint Drill
Quads
Single-Leg Forward Hop
Quads
Single-Leg Lateral Hop
Quads
Single-Leg Stride Jump
Quads
Single-Leg Butt Kick
Quads
Single-Leg Box Push-Off
Quads
Split Jump
Quads
Star Jump
Quads
Stride Jump Crossover
Quads
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Power 49
Hang Clean
Glutes, Traps & mid back, Quads
Medicine Ball Chest Pass
Chest, Triceps
Clean and Press
Shoulders
Double Kettlebell Push Press
Shoulders
Double Kettlebell Snatch
Shoulders
Kettlebell Thruster
Shoulders
Landmine Jammer
Shoulders
One-Arm Kettlebell Snatch
Shoulders
One-Arm Kettlebell Push Press
Shoulders
One-Arm Kettlebell Clean and Jerk
Shoulders
Single-Arm Landmine Jammer
Shoulders
Double Kettlebell Clean
Shoulders
Dumbbell Clean
Hamstrings
Kettlebell Dead Clean
Hamstrings
Kettlebell Hang Clean
Hamstrings
Power Clean
Hamstrings
Snatch Pull
Hamstrings
Bodyweight Jump Squat
Quads
Weighted Jump Squat
Quads
Kettlebell Bottoms-Up Hang Clean
Forearms
Clean
Hamstrings
Clean Pull
Quads
Clean and Jerk
Shoulders
Hang Snatch
Hamstrings
Muscle Snatch
Hamstrings
Power Jerk
Quads
Power Snatch
Hamstrings
Push Press
Shoulders
Snatch
Quads
Snatch Balance
Quads
Split Jerk
Quads
Clean Deadlift
Hamstrings
Jerk Dip Squat
Quads
Block Clean
Quads
Backward Medicine Ball Throw
Shoulders
Catch and Overhead Throw
Lats
Chest Pass from a 3-Point Stance
Chest
Repeated Kneeling Chest Pass
Chest
Kneeling Chest Pass
Chest
Chest Pass with Sprint Release
Chest
Medicine Ball Full Twist
Obliques, Abs
Medicine Ball Scoop Throw
Shoulders
Overhead Slam
Lats
Return Push from Stance
Shoulders
Standing Two-Arm Overhead Throw
Shoulders
Supine Chest Throw
Triceps
Supine Two-Arm Overhead Throw
Abs
Half-Kneeling Single-Arm Landmine Press
Shoulders, Chest
Medicine Ball Rotational Throw
Obliques
Core & Stability 16
Pallof Press
Obliques, Abs
Kettlebell Windmill
Obliques, Abs
Alternating Heel Touch
Obliques, Abs
Barbell Side Bend
Obliques, Abs
Cable Russian Twist
Obliques, Abs
Dumbbell Side Bend
Obliques, Abs
Kettlebell Figure 8
Obliques, Abs
Landmine 180
Obliques, Abs
Pallof Press with Rotation
Obliques, Abs
Plate Twist
Obliques, Abs
Russian Twist
Obliques, Abs
Side Plank
Obliques, Abs
Low-to-High Cable Wood Chop
Obliques, Abs
Kettlebell Plank Pull-Through
Obliques, Abs
Stability Ball Side Plank
Obliques
Crab Toe Touch
Obliques, Glutes
Injury Prevention 6
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