Announcing the Ultimate Gold Medal Volleyball Jump Program. So I am super excited to give our paid members access to a new Zero Impact Volleyball Jump Program I have been working on with Gold Medalist Eric Fonoimoana. This program is incredible and has not only helped win a Gold Medal, AVP MVP titles and multiple AVP and FIVB championships. It has also helped train arguably the #1 High School Volleyball Program in country namely the Mira Costa High School Volleyball Program to winning multiple CIF championships for both boys and girls!
This is the only zero impact volleyball jump program out there. As a result you push yourself and your athletes further physically without fear of injury or injury from fatigue.

Volleyball Jump Training is a critical component to competing successfully on the volleyball court. The biggest problem of any well thought out program be that lifting weights, running stairs, or doing box jumps is the brutal impact it can have on your joints resulting in increase chance of injury. This said I am super excited to share with you a secret Volleyball Jump Training Program used by Olympic Gold Medalist Eric Fonoi as well as arguable the #1 High School Volleyball Program in the country, name Mira Costa High School Volleyball.

Benefits of Eric’s Volleyball Jump Program

How this program works is that it utilizes the buoyancy of water to reduce the stress on your joints! What this allows you to do is:

• Workout longer
• Push harder during your volleyball workouts
• Do jump training without stress on joints or fear of injury
• Train on your rest days meaning after tournament Fri, Sat, Sun and still bounce back and workout on Monday!
• Take proactive steps to systematically increase your volleyball career
• Outlast your opponents

Now I know some of you are thinking this is too good to be true. Well I was chatting with Eric about this program and he flat out says this is one of the #1 reasons he was able to compete at the high level that he did and for as long as he did.

Most people don’t know this but while competing in indoor volleyball as an All-American in College at Santa Barbara Eric suffered from terrible tendinitis in his knees. This pain was so bad that he considered quitting the game. Fortunately he started working with Tim, the head trainer at Mira Costa High School (his former Alma-Ata) and together they came up with this incredible program!

Now for those of you questioning if this jump program works…

Eric was known as “The Body” on the AVP and FIVB tour. It was a well known fact that he could outlast anyone and his jumping ability is second to none. For example he was part of the last Olympic winning team where he and his partner both blocked. Considering he is only 6’1″ this is a mammoth accomplishment. On top of this he is one of the few if only recent 6’1″ – Two Time AVP MVP’s that blocked as well as played defense!

This Jump Program includes 16 Instructional Videos as well as Eric’s and Tim’s 6 week Preseason Workout Strategy! Perfect to get you back in shape before the Summer Beach Season!
Time to hit the pools, good luck!

 

 

For your convenience we have added a pdf file that you can laminate and take to the pool with you for your training.

 

 

 

High Knees

Keep your knees high, driving them up towards the surface of the water while you move forward. Keep your arms in tight as you move forward.

Butt Kicks

Kick your heel straight up towards your butt. This exercise is about quick short steps, stay balanced and keep your knees pointed down towards the floor.

Rhythm Skips

Drive your one knee up towards the surface of the water while simultaneously bringing up the opposite arm. Switch off between your left and right side to move forward through the pool, exploding up with every step.

Bunny Hops

Focus on your calves, start with a shoulder width athletic stance. Keep your knees slightly bent and hop on your toes, pushing your hips slightly forward to move across the pool in short precise.

Lateral Slide

Start with an athletic stance, turn yourself to the side and take a big step with your lead leg while pushing off with your back leg. Complete the exercise bring your feet together.

Power Hop

Feet shoulder width apart, knees bent exploding jump out of the water.

Running

Lean forward while your running in the water and move your arms as if you were pulling a rope.

Back Pedal

Start in the athletic stance and move your feet backwards, driving backwards with your legs using your arms for balance and momentum.

Block Jump

Start in the athletic stance with your hands up and drop to a squatting position with your head underwater. Then explode out of the water and repeat when your feet hit the ground. Visualize blocking the ball.

Side Step Block Jump

Start in the athletic stance, side step to one side and submerge your body. Explode up with your hands in a side block position.

Approach Jumps

Take two steps forward, swimming your arms on the second step, take a controlled jump up, completely submerge your body and then fully explode up. Focus on balance.

Meat Grinder

Swim across the pool when you get to the pool deck do 5 press outs and swim back and do 10 push ups.

Swimming

When your swimming extend your arms as if you were swinging to hit a volleyball, when your hands hit the water pull with all your power to gain strength in your arms.

Back Stroke

Keep the length of your arms all the way through the motion and pull your arm through the water and reach back.

Underwater Swim

Take a deep breath push off and go as deep and as far as you can without surfacing and when you do surface freestyle your way to the wall take one breath and do the same coming back to the other side.

Combo

Do the freestyle to one end in a sprint, backstroke the way back as if you were in a race, then do the underwater swim to the end of the pool and back. This is called the combo.
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Here are some inspirational videos for your viewing pleasure!

Olympic Dream Come True Part 1

Olympic Dream Come True Part 2