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Follow Along Volleyball Workout for 15 Years old and Younger

by | Nov 13, 2020 | Blog | 0 comments

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Workout with Coach Reid Hall and Beach Volleyball Star Sophie Bukovec in a follow-along workout.

This workout will get your blood pumping and help ingrain good movement patterns.

Warm-up:

Complete 1 set of each of the following exercises with no rest between exercises.
1. Skipping- 20 seconds
2. High Knees- 20 seconds
3. Lateral Leg Swings- 20 seconds per side
4. Frontal Leg Swings- 20 seconds per side

Workout 1

Complete all 9 exercises one after the other with 20 seconds rest between exercises. When you have completed all 9 exercises rest for 1 to 2 minutes and then complete the 2nd round.

Complete 1 to 2 rounds per workout. It will take 14 minutes to complete 1 round or 24 minutes to complete 2 rounds (this includes the warm-up).
Perform this workout 2X per week for 2 to 3 weeks.
1. Fast Feet- 5 sets, 5 seconds of work followed by 10 seconds rest
2. Lateral Hops- 3 sets, 10 per side, no rest
3. Bear Hold (easier) or Bear Crawl (tougher)- 1 set, 30 seconds of work
4. Body Weight Squats- 1 set, 30 seconds of work
5. Dead Bugs (easier) or Arms and Legs Lowering (tougher)- 1 set, 8 reps
6. Single-Leg RDL- 1 set, 8 reps per side
7. T’s or Band Pull A Parts- 1 set, 10 reps
8. Hands Elevated Pushups (easier) or Regular Pushups (tougher)- 1 set, 8 to 15 reps
9. Lunge ISO Hold- 1 set, 20 to 30 seconds per side
ROUND 1 COMPLETE

Rest for 1 to 2 minutes and complete your 2nd round.

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SERIES

If you liked this video make sure to grab a FREE 4 part VIDEO SERIES on How to Become a Faster, More Fluid Moving Volleyball Player. This also comes with a complete PDF of the routines.
Grab your free copy here.

FREE VIDEO SERIES

If you liked this video make sure to grab a FREE 4 part VIDEO SERIES on How to Become a Faster, More Fluid Moving Volleyball Player. This also comes with a complete PDF of the routines.
Grab your free copy here.

Disclaimer: Consult a physician and follow all safety instructions. Every effort has been made to accurately represent the potential of this training. Results are not typical, and only represent players who worked very hard. Of course, no guarantee can be made for every single player. You can view our newsletter FAQ here. See our privacy policy here. Read our full disclaimer here.

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