Northeast Eagles Volleyball
OFF-Season Workouts
“Good, Better, Best. NEVER rest UNTIL your good is
better and your better is your best!”
Northeast Eagles Volleyball OFF-Season Workouts
“Good, Better, Best. NEVER rest UNTIL your good is better and your better is your best!”
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
4x
4x
4x
4x
4x
4x
3x
3x
3x
3x
3x
3x
3x
3x
3x
3x
3x
3x
3x10
3x10
3x10
3x10
3x10
3x10
Plyos/Condition
Monday
30 Meter Shuffle
10 Line Hit
Approaches
(Really get
arms/upper body
involved)
10 Angle Hit
Approaches
(Really get
arms/upper body
involved)
Box Jumps
Side Slalom Jumps
(over 6-12in object)
Jump Squats
3x
3x
3x
3x
3x
3x
3x10
3x10
3x10
3x10
3x10
3x10
Jackknife Crunches
3x20
3x20
3x20
3x20
3x20
3x20
Leg Holds (30
seconds)
Partner Leg Throws
(optional)
3x
3x
3x
3x
3x
3x
3x20
3x20
3x20
3x20
3x20
3x20
Northeast Eagles Volleyball OFF-Season Workouts
“Good, Better, Best. NEVER rest UNTIL your good is better and your better is your best!”
Bike/Walk/Jog/Swim Etc. for 30-60 minutes twice a week
Make the intensity a 6-8 on a scale of 1-10 with 1 meaning you are sleeping and 10 meaning
you can’t go any harder without keeling over. You can do a steady pace for a full 60 minutes,
or you can do interval for 30 minutes.
Walk 2 min, Jog 2 min and Repeat
Run 1 min, Sprint for 30 seconds and Repeat
Bike 2 minutes slow, Sprint for 30 seconds and Repeat
Intervals are just going up and down in intensity and works wonders for improving your
fitness level.
Week 1
Activities
Cardio
Tuesday
Week 2
Activities
Week 3
Activities
Week 4
Activities
Week 5
Activities
Week 6
Activities
Northeast Eagles Volleyball OFF-Season Workouts
“Good, Better, Best. NEVER rest UNTIL your good is better and your better is your best!”
Lifting
Pick 3 upper body and 3 lower body exercises for EACH WEEK.
Wednesday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Bench Press
(UPPER)
Push-Ups
(UPPER)
Overhead Tricep
Extension
(UPPER)
Tricep Push
Downs
(UPPER)
90 Degree Dips
(on chair/bench)
(UPPER)
Bicep Curls
(UPPER)
3x10
3x10
3x10
3x10
3x10
3x10
3x15
3x15
3x15
3x15
3x15
3x15
3x15
3x15
3x15
3x15
3x15
3x15
4x12
4x12
4x12
4x12
4x12
4x12
4x12
4x12
4x12
4x12
4x12
4x12
3x12
3x12
3x12
3x12
3x12
3x12
Preacher Curls
(UPPER)
Dumbell Squats
(LOWER)
Dumbell Lunges
(LOWER)
Dumbell Front
Raises
(LOWER)
Leg Presses
(LOWER)
Calf Raises with
Dumbells
(LOWER)
3x12
3x12
3x12
3x12
3x12
3x12
3x15
3x15
3x15
3x15
3x15
3x15
4x12
4x12
4x12
4x12
4x12
4x12
3x15
3x15
3x15
3x15
3x15
3x15
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
Northeast Eagles Volleyball OFF-Season Workouts
“Good, Better, Best. NEVER rest UNTIL your good is better and your better is your best!”
Bike/Walk/Jog/Swim Etc. for 30-60 minutes twice a week
Make the intensity a 6-8 on a scale of 1-10 with 1 meaning you are sleeping and 10 meaning
you can’t go any harder without keeling over. You can do a steady pace for a full 60 minutes,
or you can do interval for 30 minutes.
Walk 2 min, Jog 2 min and Repeat
Run 1 min, Sprint for 30 seconds and Repeat
Bike 2 minutes slow, Sprint for 30 seconds and Repeat
Intervals are just going up and down in intensity and works wonders for improving your
fitness level.
Week 1
Activities
Cardio
Thursday
Week 2
Activities
Week 3
Activities
Week 4
Activities
Week 5
Activities
Week 6
Activities
Northeast Eagles Volleyball OFF-Season Workouts
“Good, Better, Best. NEVER rest UNTIL your good is better and your better is your best!”
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
4x
4x
4x
4x
4x
4x
3x
3x
3x
3x
3x
3x
3x
3x
3x
3x
3x
3x
3x10
3x10
3x10
3x10
3x10
3x10
Side Shuffle Squat
Jumps
Jump Squats
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
Obliques Crunches
3x20
3x20
3x20
3x20
3x20
3x20
Leg Holds (30
seconds)
Partner Leg Throws
(optional)
3x
3x
3x
3x
3x
3x
3x20
3x20
3x20
3x20
3x20
3x20
Plyos/Condition
Friday
50 Meter Sprint
10 Line Hit
Approaches
(Really get
arms/upper body
involved)
10 Angle Hit
Approaches
(Really get
arms/upper body
involved)
Box Jumps