TRAINING PROGRAM FOR VOLLEYBALL BOYS ELEMENTARY
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
REST AND BODY BALANCE OVERALL AGILITY AND VOLLEYBALL OVERALL
MEDITATION CONDITIONING AND AGILITY BODY CONDITIONING DEFENSE PLAY MAKING
AND STRENGTH EXERCISES STRENGTH EXERCISES TRAINING AND
ENHANCEMENT EXERCISES AND OFFENSE
EXERCISES 1-2 hrs 1-2 hrs EXERCISES EXERCISES
1-2 hrs
1-2 hrs 10 mins 10 mins warm 1-3 hrs 1-3 hrs
warm up 10 mins warm up morning
10 mins warm up 10 mins warm session
up 30 mins 1 hr jogging up
jogging 1 hr jogging 10 mins
1hr jogging 15 high knees 1- 1:30 hr warm up
1 hr lateral 30 overhead (3 sets) jogging
5 mins squats plyometric squats (3 1 hr jogging
jumps sets) 30 ladder drills 30 mins ball
5 mins squat ( 3sets ) controlling 30 mins
jumps 30 mins 30 lunges (3 spiking and
agility ladder sets) 30 quick skips 30 mins ball arm swing
5 mins squat and cone (3sets) digging isolations
presses 30 lunge with
30 mins a twist (3sets) 30 side 30 mins 30 turn go hit
5 mins burpees lateral shuffles (3 defense array
running, side- 30 lateral sets) and sequence 30 mins
5 mins split to-side drills lunge with a target
jacks press (3 sets) 30 linear runs practice
30 mins dot (3sets)
10 push ups drills 30 dumbbell 30 mins
(3sets) squat to press 30 L drills running
(3 sets) (3sets) offensive
20 lateral plays
lunges (3sets) 30 weighted 30 sideways
push ups running (3sets)
20 planks ( 3sets)
(3sets)
30 mountain
climbers (3
sets )
PREPARED BY:
MARK NIEL P. SOLITE MARK CYRIL M. LICAROS
TRAINOR HEAD COACH
