Total Body Workout A References
Good Mornings - Recommended Reps: 3 sets of 10 reps
This exercise, done with 2 dumbbells, is good for glute strength, hamstrings and improving an athlete's vertical jump.
Side to Side Twist with Overhead Press - Recommended Reps: 3 sets of 20 reps (10 left, 10 right)
Holding a plate with your hands at the 9 and 3 positions, this exercise builds the core and also develops upper body strength. Specific to volleyball, it helps the shoulder stay healthy and aids in the transfer of power from the core to the upper body.
Single Leg RDL to Overhead Press - Recommended Reps: 3 sets of 10 reps
This exercise, which works your hamstrings and glutes, helps improve your balance and boosts your jump.
Lunge with Twist - Recommended Reps: 3 sets of 16 reps (8 left, 8 right)
This is another exercise that uses a plate. It helps strengthen your legs and makes your ankles more stable so you're at less risk for injury. It also helps train you for single-leg jumps.
Lateral Lunge with a Press - Recommended Reps: 3 sets of 20 reps (10 left, 10 right)
These lateral lunges using a plate are good for developing quicker side to side moves and strengthening the arms for a more stable digging and passing platform.
Dumbbell Snatch - Recommended Reps: 3 sets of 8 reps
The dumbbell snatch is great for training triple extension (which is basically the mechanics of jumping), power development and improving explosiveness.
Dumbbell Pullover - Recommended Reps: 3 sets of 12 reps
This exercise has similar benefits as the side-to-side twist with overhead press: core and upper body strength and transfer of strength from the core to the upper body in rhythm. It helps with all overhead volleyball movements, including serving, blocking, setting and attacking.
Dumbbell Squat to Press - Recommended Reps: 3 sets of 16-20 reps
This is a good general exercise that helps all positions in volleyball. It builds lower-body strength and also accounts for the upper-body movements that are very important to volleyball: setting, serving, attacking, blocking and transferring power from the lower body to the upper body in a fluid motion.
10-and-2 Drops - Recommended Reps: 3 sets of 10 reps
This is a great exercise for shoulder health and core stability. It helps the shoulder build the muscles and strength needed to slow the shoulder down during throwing motions. It's good for any volleyball move, but particularly blocking, setting and attacking.
Biceps with Overhead Press - Recommended Reps: 3 sets of 8 reps
This exercise is used for injury prevention in shoulders. Basically, it helps attackers develop muscles that act as secondary movers during spiking.