Intermediate Difficulty
intermediate workout
Jump higher and hit harder with this explosive volleyball workout by pro sports performance Coach Kozak. These volleyball training drills can be done at home, the gym, or with an entire team. Choose appropriate rounds based on your age for these volleyball exercises.

Complete all movements for time in order for the appropriate number of rounds.

Junior High or Middle School Volleyball: x 3 rounds
High School Volleyball: x 5 rounds
Elite: x 6 rounds

Perform each exercise at high intensity for the prescribed repetitions to complete one round.

Knee Tucks x 12
Reach Jumps x 12
Ballistic Push-ups from knees or feet x 6
4 Square Jumps x 15 seconds each way (30 seconds total)

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