VOLLEYBALL Setter

8 Week Strength and

conditioning program
 Needs Analysis:

Target Heart Rate: 148.5

VO2 Max: 47.4

Goals: Reduce injury, prepare for activity, injury rehabilitation

Gender: Female

Age: 21

Key Movement Patterns: first-step quickness, multiplanar movement (movement

in all directions), level changes (up and down movement), deceleration (slowing

down movement), and high-levels of force production (producing movement

quickly).

Position Specific Requirements: Bending the knees, bending the elbows, wrist

movement.
Muscle Groups: The muscles of the upper legs and hips; the gluteals, the

hamstrings, and the quadriceps. The muscles of the lower leg; the calf muscles-

gastrocnemius and soleus, and the anterior tibialis muscle in the shin area.

When setting you use every muscle just like serving. The calf muscles and

hamstrings to jump. The latissimus dorsi muscles for balance and posture. The

biceps, triceps, and deltoids are all used. The wrists "catch" the ball to keep it in

control. The arm muscles help to push the ball up and out, the faster the arms are

moved the faster the ball is pushed. The back muscles help for stabilization when

on the ground. The leg muscles are used to jump and get to the ball faster, they also

help with pushing the ball.

Types of Contraction: Eccentric muscle contractions (lengthening of muscles) is

followed by concentric muscle contractions (shortening of muscles).

Fitness Qualities Required: Body Size and Composition, Muscle Strength,

Muscular Endurance, Power, Speed / Quickness, Agility, Flexibility, Balance and

Coordination, and Cardiovascular Endurance

Common Injuries: Ankle sprain, Finger sprain, ACL injury, Collateral ligament

injury, Jumper's knee, Patellofemoral pain syndrome, Low back pain, Thrower's

shoulder

Equipment and Resources Available: Track, bleachers, weights, volleyball court,

field, and other training equipment

 Dynamic Warm-up

3 Minutes Heel Lifts

100 Toe Pick-Ups/Curls

40 Fire Hydrants

1 Lap Criss Cross Running

100 High Knees in Place

3 Minutes Ladder Steps

100 Jumping Jacks

2 Minute Jump Roping

2 Laps around track

2 Minute Grapevine

100 Arm Swings

3 Reps Lunges Up Bleachers

1 minute Backward/Forward Facing Wrist Stretch w/ circles

YOGA COOL DOWN:

Extended Child’s Pose

Rock the Baby

Butterfly

Happy Baby

Hand to Big Toe

Week 1 Day 1 Day 2 Day 3 Day 4 Day 5

Hypertrophy Incline Dumbbell Incline Dumbbell Incline

Barbell Pullover Barbell Pullover Barbell
Bench Press Bench Press Bench Press
3 Sets, 8 Seated Seated
Reps w/ Bent-Over Lateral Bent-Over Lateral Bent-Over
45-60 Barbell Row Raise Barbell Row Raise Barbell Row
second rest
Close Grip Cable Curls Close Grip Cable Curls Close Grip
between
Bench Press Bench Press Bench Press
sets
Leg Leg
Calf Press Extensions Calf Press Extensions Calf Press

Lying Leg Walking Lying Leg Walking Lying Leg

Raises Lunge Raises Lunge Raises

Cable Face
Pull

Conditioning Jump, Shuffle, Jump, Sprint x15

Lateral shuffle x10
Lateral Lunges x25
Suicide drills x5
Mountain Climbers x25
Alternating box blasts x15
Jump Roping 1 min
Lateral Bound Series x3
Ab Wheel x25
Squat Jumps x20
Burpees x15
Push Ups x25
Plyometrics Mini Hurdle Series x5
Calf Raises x40
Single Leg Stair Hops x100
Scissor Jumps x30
Broad Jumps x15
Depth Jumps x20
Med Ball Over the Back Toss x25
Lateral High Hops x20
Squat Throws From Chest x15

Week 2 Day 1 Day 2 Day 3 Day 4 Day 5

Hypertrophy Dumbbell Incline Dumbbell Incline Dumbbell
Pullover Barbell Pullover Barbell Pullover
Bench Press Bench Press
4 Sets, 10 Seated Seated Seated
Reps w/ Lateral Bent-Over Lateral Bent-Over Lateral
45-60 Raise Barbell Row Raise Barbell Row Raise
second rest
Cable Curls Close Grip Cable Curls Close Grip Cable Curls
between
Bench Press Bench Press
sets Leg Leg Leg
Extensions Calf Press Extensions Calf Press Extensions

Walking Lying Leg Walking Lying Leg Walking

Lunge Raises Lunge Raises Lunge

Cable Face Cable Face

Pull Pull

Conditioning Jump, Shuffle, Jump, Sprint x15

Lateral shuffle x10
Lateral Lunges x25
Suicide drills x5
Mountain Climbers x25
Alternating box blasts x15
Jump Roping 1 min
Lateral Bound Series x3
Ab Wheel x25
Squat Jumps x20
Burpees x15
Push Ups x25
Week 3 Day 1 Day 2 Day 3 Day 4 Day 5
Endurance Bicep Curl Standing Bicep Curl Standing Bicep Curl
Barbell Barbell
Chin Ups Press Chin Ups Press Chin Ups
Behind Behind
5 Sets, 12 Neck Neck
reps, 30 Tricep Dips Tricep Dips Tricep Dips
second rest Ab Crunch Ab Crunch
between Leg Press Machine Leg Press Machine Leg Press
sets
Bent-over Leg Bent-over Leg Bent-over
Barbell Extension Barbell Extension Barbell
Row Row Row
Lat Lat
Pulldown Pulldown
Cable Row Cable Row Cable Row
Hack Squat Hack Squat
Lateral Lateral Lateral
Lunge with Glute Lunge with Glute Lunge with
Twist Kickback Twist Kickback Twist
Conditioning Jump, Shuffle, Jump, Sprint x15
Lateral shuffle x10
Lateral Lunges x25
Suicide drills x5
Mountain Climbers x25
Alternating box blasts x15
Jump Roping 1 min
Lateral Bound Series x3
Ab Wheel x25
Squat Jumps x20
Burpees x15
Push Ups x25

Plyometrics Mini Hurdle Series x5

Calf Raises x40
Single Leg Stair Hops x100
Scissor Jumps x30
Broad Jumps x15
Depth Jumps x20
Med Ball Over the Back Toss x25
Lateral High Hops x20
Squat Throws From Chest x15

Week 4 Day 1 Day 2 Day 3 Day 4 Day 5

Endurance Standing Bicep Curl Standing Bicep Curl Standing
Barbell Barbell Barbell
Press Chin Ups Press Chin Ups Press
5 Sets, 12 Behind Behind Behind
Reps w/ 30 Neck Neck Neck
second rest Tricep Dips Tricep Dips
between Ab Crunch Ab Crunch Ab Crunch
sets Machine Leg Press Machine Leg Press Machine

Leg Bent-over Leg Bent-over Leg

Extension Barbell Extension Barbell Extension
Row Row
Lat Lat Lat
Pulldown Pulldown Pulldown
Cable Row Cable Row
Hack Squat Hack Squat Hack Squat
Lateral Lateral
Glute Lunge with Glute Lunge with Glute
Kickback Twist Kickback Twist Kickback

Conditioning Jump, Shuffle, Jump, Sprint x15

Lateral shuffle x10
Lateral Lunges x25
Suicide drills x5
Mountain Climbers x25
Alternating box blasts x15
Jump Roping 1 min
Lateral Bound Series x3
Ab Wheel x25
Squat Jumps x20
Burpees x15
Push Ups x25

Week 5 Day 1 Day 2 Day 3 Day 4 Day 5

Strength Good Side to Side Good Side to Side Good
Mornings Twist with Mornings Twist with Mornings
Overhead Overhead
3 Sets, 3 Side to Side Press Side to Side Press Side to Side
Reps w/ Twist with Twist with Twist with
100 second Overhead Med Ball Overhead Med Ball Overhead
Press Lunge with Press Lunge with Press
rest
between Twist Twist
Single Leg Single Leg Single Leg
sets RDL RDL RDL
Lateral Lateral
10 and 2 Lunge with 10 and 2 Lunge with 10 and 2
Drops Twist Drops Twist Drops

Military Dumbbell Military Dumbbell Military

Press Press Press
Pullover Pullover
Back Squat Back Squat Back Squat
Hex Bar Hex Bar
Deadlift Deadlift

Conditioning Jump, Shuffle, Jump, Sprint x15

Lateral shuffle x10
Lateral Lunges x25
Suicide drills x5
Mountain Climbers x25
Alternating box blasts x15
Jump Roping 1 min
Lateral Bound Series x3
Ab Wheel x25
Squat Jumps x20
Burpees x15
Push Ups x25
Plyometrics Mini Hurdle Series x5
Calf Raises x40
Single Leg Stair Hops x100
Scissor Jumps x30
Broad Jumps x15
Depth Jumps x20
Med Ball Over the Back Toss x25
Lateral High Hops x20
Squat Throws From Chest x15

Week 6 Day 1 Day 2 Day 3 Day 4 Day 5

Strength Side to Side Good Side to Side Good Side to Side
Twist with Mornings Twist with Mornings Twist with
Overhead Overhead Overhead
4 Sets, 5 Side to Side Press Side to Side Press
Press
Reps w/ Twist with Twist with
120 second Overhead Med Ball Overhead Med Ball
Med Ball Press Lunge with Press Lunge with
rest
between Lunge with Twist Twist
Twist Single Leg Single Leg
sets RDL RDL
Lateral Lateral
Lateral Lunge with Lunge with
10 and 2 10 and 2
Drops Twist Drops Twist
Lunge with
Dumbbell Dumbbell
Twist
Military Pullover Military Pullover
Dumbbell Press Press
Pullover
Hex Bar Hex Bar
Back Squat Back Squat
Deadlift Deadlift
Hex Bar
Deadlift
Conditioning Jump, Shuffle, Jump, Sprint x15
Lateral shuffle x10
Lateral Lunges x25
Suicide drills x5
Mountain Climbers x25
Alternating box blasts x15
Jump Roping 1 min
Lateral Bound Series x3
Ab Wheel x25
Squat Jumps x20
Burpees x15
Push Ups x25

Week 7 Day 1 Day 2 Day 3 Day 4 Day 5

Power Box Jumps Altitude Box Jumps Altitude Box Jumps
Drops Drops
Single Arm Single Arm Single Arm
3 Sets, 5 Dumbbell Reverse Dumbbell Reverse Dumbbell
Reps w/ 2 Snatch Hyper Snatch Hyper Snatch
minute rest
Goblet Goblet Goblet
between Med Ball Med Ball
Squat Squat Squat
sets Russian Russian
Med Ball Twists Med Ball Twists Med Ball
Throw Throw Throw
Down Pendlay Down Pendlay Down
Row Row
Heavy Sled Heavy Sled Heavy Sled
Push Side V-Ups Push Side V-Ups Push
with with
Broad Jump Dumbbell Broad Jump Dumbbell Broad Jump
Conditioning Jump, Shuffle, Jump, Sprint x15
Lateral shuffle x10
Lateral Lunges x25
Suicide drills x5
Mountain Climbers x25
Alternating box blasts x15
Jump Roping 1 min
Lateral Bound Series x3
Ab Wheel x25
Squat Jumps x20
Burpees x15
Push Ups x25

Plyometrics Mini Hurdle Series x5

Calf Raises x40
Single Leg Stair Hops x100
Scissor Jumps x30
Broad Jumps x15
Depth Jumps x20
Med Ball Over the Back Toss x25
Lateral High Hops x20
Squat Throws From Chest x15

Week 8 Day 1 Day 2 Day 3 Day 4 Day 5

Power Altitude Box Jumps Altitude Box Jumps Altitude
Drops Drops Drops
Single Arm Single Arm
3 Sets, 7 Reverse Dumbbell Reverse Dumbbell Reverse
Reps w/ 2 Hyper Snatch Hyper Snatch Hyper
minute 30
Goblet Goblet
second rest Med Ball Med Ball Med Ball
Squat Squat
between Russian Russian Russian
sets Twists Med Ball Twists Med Ball Twists
Throw Throw
Pendlay Down Pendlay Down Pendlay
 Row Row Row
Heavy Sled Heavy Sled
Side V-Ups Push Side V-Ups Push Side V-Ups
with with with
Dumbbell Broad Jump Dumbbell Broad Jump Dumbbell

Conditioning Jump, Shuffle, Jump, Sprint x15

Lateral shuffle x10
Lateral Lunges x25
Suicide drills x5
Mountain Climbers x25
Alternating box blasts x15
Jump Roping 1 min
Lateral Bound Series x3
Ab Wheel x25
Squat Jumps x20
Burpees x15
Push Ups x25