Strengthen, condition and stabilize with these at-home workouts
Marie Zidek knows that staying fit and in shape despite not being able to complete the volleyball season is key to being prepared for the upcoming season whether that's for club volleyball or school volleyball. In this series, Zidek shares some of her top exercises and exercise routines for volleyball players that work the upper body, lower body, core, strengthen the shoulders and help you gain stabilization!
All you need is a small space - like a living room, porch or backyard - and something to hydrate with to complete these volleyball at-home workouts.
Day 1: Bodyweight conditioning and strength
Grab a coffee table or chair, a towel and some water, and let's get to work with this short but effective bodyweight strength and conditioning routine!
Marie Zidek leads you through a dynamic warmup to start the workout with squats, hip bridges, knee hugs, planks and jumping jacks. Check out day 1 >>>
Day 2: Jumping, stability and agility
We'll start with a dynamic warm-up consisting of a few a few plyometrics to lubricate the muscles, spike the heart rate and warm up the joints.
Next, we'll work on a series of jumps using a surface to jump off of that will help teach your nervous system to absorb the load during jump landings. Check out day 2 >>>
Day 3: Full body strength
The Day 3 workout begins by activating the glutes, core, quads and hamstrings with glute bridges, side planks and light core work.
Then, Marie leads you through an at-home through an intense total body strength workout including a warm-up, a lower body circuit and an upper body circuit. Check out day 3 >>>
Day 4: Agility and conditioning
Marie Zidek leads you through a dynamic conditioning and agility workout that simulates many of the explosive footwork patterns used in volleyball.
Begin with a dynamic warm-up to warm up the body and then transitioning into agility movements including high skips, quick skips, and shuffle sequences. Check out day 4 >>>
Bonus: Cardio and shoulder strength
Marie Zidek put together a bonus workout for athletes to complete outside! There is no video to reference, but the workout plan provided should be all you need.
Start off with a dynamic warm-up before the running section of the workout and working on some shoulder strength throwing exercises. Download the bonus workout plan >>>
