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I need a conditioning program to improve athleticism...

I need a program that will help improve the overall athleticism for a girl's volleyball player age 14. Include strength, agility, quickness, jump training, and conditioning.

Wow, Jim that is a tall order for a short answer.

If you are referencing an individual's program, may I suggest you find a sand court and run them through various volleyball movements or have them play doubles. The added resistence from playing in soft sand will accomplish the physical improvements you seek and, more importantly will increase skill. Volleyball is a technique based game. Players with better skill will beat stronger faster players with less skill. I am not making a case for weak, slow players. Ideally you want it all, tall, quick, powerful, skilled players.

If you don't have access to a sand court or are strictly interested in the physical conditioning side of things. A couple of ideas; USAV has their VCAP program, a local health club is a good resource for physical training ideas as well.

Hi Jim, have to agree with George. A lot to ask!

Cardio wise something like fartlek training would be good - a mixture of speed and stamina running.

Plyometric exercises are good for deveeloping powerful and explosive jumping and the ability to pick herself up quickly after going for low shots.

Strength - exercises where body weight is the only resistance (press ups, sit ups etc).

Hope these suggestions provide you with a start point for your program,
Alex

Jim,

I think I have an answer as I invested in a program developed by Barry Lovelace that I use with my teams and athletes that covers many if not all of what you ask with little equipment and if it requires equipment you and players can purchase at a small cost. Check out Drills and kills or volleybal team training you can find them by googling or here is the main website: [link removed] am not involved with making money in any shape or form from this recommendation just coaching advice.

Coach PJ

Hi Jim,

here's a couple of links which might come in handy - 

If you need more ideas the best thing to do is try the search bar. This should be at the top of the page - this will find you drills, answered coach's questions and lesson plans

Hope these help!

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  • search our library of 300+ volleyball drills
  • create your own professional coaching plans
  • or access our tried and tested plans