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Check out this core training segment shot at the 2012 AVCA Convention in Louisville, KY with volleyball conditioning expert, Julie Kaiser. Watch as she runs a boys club volleyball team through the paces using only a volleyball court and a basket of volleyballs. These exercises are designed to increase core stability and strength as part of a warm-up/conditioning session.
These core exercises include:
Planks – Forward, Side
Push Up Clock
Opposite Leg / Opposite Hand Lift
With many years of experience in strength & conditioning, Julie Kaiser offers a Defense/Transition drill. The Bishop Drill will help develop your player’s passing and digging ability.
The setup for this drill is 3 players in the back row and 2 at each end of the end. Coach throws/hits a ball to the passers (either in front of or on the other side of the net). Passers pass then set the ball to the target, and then get into coverage. Target simulates a block for the passers to dig
Julie Kaiser, Vista HS (CA) Head Coach and USA Volleyball Conditioning Master Instructor (VCAP), teaches you to maximize your strength and conditioning program with minimal space and equipment. Shuffle Burpees are a great way to push players’ metabolic thresholds.
With two lines of players face each other, pass/set to the other person in line, and then do a burpee. See how many they can do without the ball touching the floor.
Watch and learn a world class conditioning drill you can use during practice, in this AVCA clinic demonstration. USA Volleyball Conditioning Instructor, Julie Kaiser, shows you the Kerri Drill which is a core strengthening exercise for your players.
This is also a great warm-up for player’s arms. You can also vary the starting positioning of the first passer in the rotation.