For volleyball players who:
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Strength & conditioning · Volleyball
Twelve weeks of work on your vertical, your hitting power and the durability of your knees and shoulders. The work you never get to do at team training, because team training is for playing volleyball.
Measure yourself against the tape
You have 57 cm over the tape.
Measure one-handed, off an approach run, in indoor shoes — chalk on your fingers, mark on the wall. The bigger your margin over the tape, the more of the court you can see at the moment you hit. In youth categories the net hangs lower than this.
What you actually train
Volleyball is power, a jump you have to repeat, and hundreds of landings in a single match. The plan is built purely around those demands, with no exercises that are in there just because they look good.
Plyometrics and Olympic lift variations. You work on how fast you produce force, meaning how much you can push into the floor in the split second of take-off. That is where your first step, your spike height and a quick block come from.
Legs, hips and shoulder girdle. Power is strength multiplied by speed, and without a strength base there is nothing to multiply. A stronger base also means a steadier landing and more headroom before you overload.
Ankle, knee, shoulder. Eccentric control, meaning how you absorb your bodyweight on landing. That is the phase that loads the knees hardest, and the one people work on least.
Short distances, reaction, acceleration and deceleration. On court you never run more than a few metres, so the training mirrors exactly those distances.
The plan is periodised — volume and intensity shift from block to block so your form keeps climbing instead of flattening out. You can adapt it to your position and your training history.
Technique rests on what your body can actually do. When the strength base is too thin, even a well-drilled movement starts falling apart in the second or third set — not because you forgot how to do it, but because you ran out of power.
Consistent work on strength, explosiveness and stability lets you hold a high jump across a whole season, not just for the first few weeks after pre-season. Your body copes better with a high jump count, sharp changes of direction and long rallies.
Well-programmed training also cuts the risk of overloading your knees, shoulders and lower back. It improves recovery and means you are ready when a match moves up to its highest tempo.
What the work gives you
It is not about one record jump in the warm-up. It is about the level you still hold in the fifth set.
Shorter reaction time and better acceleration over two or three metres. You see it in defence and when you get to the ball.
More control on the spike and the serve, less soreness after a session with a lot of hitting.
Working on how you absorb your bodyweight spreads the load instead of dumping all of it into the knee.
Deliberate positioning of hip, knee and foot. That gives technique something to work with.
Every exercise has a reason to be there. You know what you are doing in a given week, and why.
You get a questionnaire straight after purchase, then I write your plan, which usually takes around 12 hours. As soon as it is written it goes to your email address.
The plan is written for 12 weeks, but once you finish you start again with heavier loads and keep progressing. It stays yours for good.
Honestly, nothing beyond the will to do it. We ask about the equipment you have access to in the questionnaire and match the plan to it.
Yes. The plan assumes you are training volleyball alongside it. The weekly layout accounts for days with court sessions and matches.
The plan is for players aged 12 and over. If you are younger, have a parent or guardian email us before buying.
Every week you put it off is one more week your opponent spent working on their jump and you did not.
