We encourage our players to continue to strengthen your mind and body in the off-season.
Look into THE BURN KC or integrating at-home workouts into your schedule.

Areas you should focus on should be speed, agility, plyometrics and any additional volleyball specific strengthening.

Examples are below:
10 Minutes or LESS
15 Bicycle Crunches
15 Push-ups
60 Sec Plank
30 Sec Side Plank (Ea. Side)
30 Mountain Climbers
30 Bicycle Crunches
15 Push-ups
60 Sec Plank
30 Sec Side Plank (Ea. Side)
30 Mountain Climbers
50 Crunches
60 Sec Plank
5 Lying Leg Raises
Strength Exercises
The Art of Coaching fitness editor Marie Zidek, an assistant coach for the University of San Diego women’s team and a certified strength and conditioning specialist, demonstrates and explains 10 exercises here that are designed specifically for volleyball players to develop strength in a safe way.

Building this strength allows athletes to then work on power development by keeping them in safe positions when exploding through the power movements required in volleyball.

Agility Workout
Agility drills here designed to increase quickness and overall mobility. These drills go beyond just fitness training by helping athletes develop better spatial awareness, a key to efficient movement during a volleyball match.

You can help your daughters lower their risk of injuries (and their severity) by teaching them the exercises shared by AOC fitness expert Marie Zidek, an assistant coach at University of San Diego and Wave Volleyball Club. Link to Videos Here
  • Circle Squats:  10 reps clockwise, 10 reps counterclockwise. 
  • Planks
  • Block Jumps
  • Medicine Ball Pickup (Squat) and Overhead Press
  • Scissor Switch Jumps
  • Negative Pushups: Players start with knees on the floor, chest on the ground and legs crossed, then press up and then lower themselves back to the floor while counting to 5.