My Personal Volleyball Weight Lifting and Gym Training Secrets

In this article I will review what I have learned working with some of the best volleyball trainers in the world. As I mentioned last week I turn 40 in month and a half and I am in the best shape I have been in 10 years.

How to Recover Faster Post Volleyball Training

As you get older the toughest part is how to recover faster. The science and nutrition behind recovery is light years ahead of what was happening just 15 years ago for me personally while attending UCLA. Here is a list of my personal tips for recovery:

Thoracic Spine Rotation Mobilization with Diaphragm Breathing Volleyball Exercise with Eric Ilgenfritz

One of the fastest ways to fix nagging lower-back, shoulder or neck problems is to improve mid-back mobility with targeted thoracic spine exercises. The thoracic spine rotation mobilization with diaphragm breathing volleyball exercise is one of the best exercises older players can do to reduce back problems.

Y-T-W Exercise for Volleyball Shoulder Posterior Activation and Scapular Stabilizing

So I have been training and playing hard now for months in South Africa with little to no shoulder pain. I attribute this to some minor changes I made in my arm swing as well as this great exercise I picked up from the volleyball trainers at Velocity Fitness. Y-T-W is a great volleyball shoulder exercise for posterior activation and scapular stabilizing.

Full Volleyball Workout Series With Reid Hall (4 Videos)

Reid’s Workouts is producing some of the most physical and dynamic volleyball players. In this four part video series you will get access to a full workout that Reid Hall took a small group of 16 and 17 year old female volleyball players through. The four part series will cover the following:

Volleyball Warm Up Exercises and Drills – Jog, Core, Dynamics with Chris Austin

The next video features volleyball warm up exercises and drills called jog, core, dynamics. This is a great warm up for players of all levels and is quick and effective. This drill is a combination of what Chris learned at UCI (Playing), USC (Coaching), and USA National Team (Coaching and Playing).

Velocity Volleyball Workout 3 – Multi-Directional Day Training with Chase Cameron (14 Videos)

This series of 14 videos features a Multi-Directional Workout filmed at Velocity Newport Mesa with Sports Performance Coach Chase Cameron. This is the third of 3 workouts filmed at Velocity Sports Performance. The other workouts were a Linear Training Day and a Jump / Landing Day.

Velocity Volleyball Workout 2 – Jump / Landing Day Training with Chase Cameron (16 Videos)

This series of 16 videos features a Jump / Landing Workout filmed at Velocity Newport Mesa with Sports Performance Coach Chase Cameron. Chase and the rest of the Velocity team train allot of top volleyball players including Pro AVP players like Ed Ratledge. This is the second of three workouts we filmed at Velocity Sports Performance.

Dynamic vs. Static Stretching Explained by Chase Cameron of Velocity Fitness

In this video Chase Cameron, Velocity Sports Perseverance Coach explains the difference between Static and dynamic stretching and when each type of stretching should be used and why. This video offers a good quick explanation and is a must see for any player, coach or trainer who does not fully understand the subject and the impact on volleyball athletic performance.

Pogo Volleyball Exercise Drills – Velocity Workout 3 – Multi-Directional

The pogo volleyball exercise drill is a great drill that accomplishes multiple task including, warming up athletes, increasing linear and multi-directional speed, and improving athletes vertical jump.

Thermogenic Warm Up – Velocity Workout 3 – Multi-Directional (2 Videos)

Volleyball thermogenic warm up’s are a good way to get ready for most volleyball related activity including lifting, training, sprinting, workouts and of course playing volleyball. Thermogenesis is a process in which the body generates heat. In exercise-induced thermogenesis, the body creates heat to warm up the muscles because warm muscles work better and more efficiently.

Glut Med Activation Exercises – Velocity Workout 3 – Multi-Directional

This video contains the Glut Med Activation exercises used by the athletes to get ready for workout 3. These exercises should be used before workouts as well as physical training / playing. Top players like Sean Rosenthal and Phil Dalhausser do glut med activation exercises before practice.

Kettlebell Swings, Gobler Squat, RDL Stretch, TRX – Y,T,W, Rows – Velocity Workout 2 – Jump Day (Video 1 & 2)

This video contains a number of volleyball specific exercises including kettlebell swings, gobler squats, RDL stretches and TRX – Y, T, W, Rows. These exercises will help your players jump higher and avoid volleyball injuries. The TRX exercises are exceptional for shoulder posterior activation and the RDL stretch is great for hip mobility and more.

Thermogenic Warm Up – Jump Rope, Shallow Squat Knee Hug, Leg Cradle, Dynamic Quad Stretch, – Velocity Workout 2 – Jump Day

This is video 2 for thermogenic warm ups from Velocity Workout 2 – Jump / Landing Day. This video includes more jump rope as well as the exercises shallow squat knee hug, leg cradle and dynamic quad stretch. It’s important to watch both video 1 and video 2 to see the sequence of exercise regarding thermogenic warm up’s.

Thermogenic Warm Up – Jump Rope, Lunge and Reach, Reverse Lunge Twist, – Velocity Workout 2 – Jump Day

Velocity Workout 2 is a Jump / Landing day which means it is very important to warm up successfully. This video contains a thermogenic warm up that all volleyball trainers will love. Exercises include; Jump rope, lunge and reach, and reverse lunge twist.

Sumo Squat Touchdown and Series of Runs with No False Step – Velocity Volleyball Workout 1 – Linear

This video contains the sumo squat touchdown exercise as well as drills to help work on no false steps with your movement. The sumo squat touchdown is a great exercise and works on hip mobility and hamstring flexibility.

Glut Med Activation Exercises – Velocity Workout 1 – Linear (2 Videos)

This video contains part of the warm up. This includes glut med activation exercises used to warm up critical areas of the body as well as increase the heart rate. This exercise can also be used to help identify weaknesses, imbalances and potential future injuries. Experienced instructors can use this exercise to also identify and modify the workout as needed.

Bill Ferguson -DROM Volleyball Warm Up, 2014 Practice

This video shows the DROM – Dynamic Range of Motion Warm Up used by USC men’s volleyball team. A good DROM warm up has been proven to increase athletic performance and decrease injuries. This video is insightful especially when compared to the previous practice plans filmed with Bill and seeing how the warm up has changed in even just a year.

Shawn Patchell’s Dynamic Warm Ups for Volleyball with Concordia Men’s Team

In this 2 video series you get a detailed explanation on what is the correct warm up for volleyball and why. This warm up is similar to what the USA men’s and women’s national team use to get in shape.

Mike Diehl Volleyball Warm Up Jogging

Mike demonstrates and explains different methods of jogging during your volleyball warm up. This seems simple but you will notice the detail Mike pays to this and it will help you understand why he has had so much success and such a long and incredible playing career.