Our mission: Improve volleyball performance through the conditioning process.
This process includes providing volleyball-specific educational information for the 14 areas of conditioning including: developing power, strength/stability, quick court movement, agility, endurance, proper nutrition and recovery methods, testing, injury prevention and more.
This mission is primarily achieved through the publication Performance Conditioning Volleyball Newsletter an official publication of the American Volleyball Coaches Association and USA Volleyball Sports Medicine and Performance Commission with over 650 articles from 229 authors published for over 17 years.
Fit to a T Volleyball
Fit to a T the Ultimate Conditioning Experience from the Ultimate Volleyball Conditioning Authority
What makes us the authority? 650 articles from 229 authors for over 17 years! Largest, Most Comprehensive Volleyball Conditioning Library in the World.
HERE’S WHAT YOU GET
-Fit to a T- Designing Your Own Conditioning Program Quick Starter Kit-All Levels of Play using the 7-T system.
-Weekly updates putting our achieves to work for you on:
- Program design
- Volleyball athletic skill development (jumping, quick movement, agility).
- Resource center: volleyball-specific injury prevention, nutrition, training psychology sport medicine and science and much more
- Bulletin Board to get answers to your question from like minded people.
- One year subscription to Performance Conditioning Volleyball 7 issues, a $26.00 value FREE! (only available on the Do It for a Year package
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Performance Conditioning Volleyball Newsletter
Twelve pages • seven times a year • Item # VB 999 For over 9 years, serving Volleyball with latest conditioning information! Now Featuring Top Collegiate and Club/High School Volleyball Conditioning Programs! Brought to you in cooperation with the American Volleyball Coaches Association and USA Volleyball Sports Medicine and Performance Commission. • The latest volleyball-specific information in this easy to use newsletter with charts and illustrations covering all 14 critical areas of volleyball conditioning including hitting harder, jumping higher and quicker court movement. • Improve power, strength/stability, balance. • Improve movement skills — flexibility, mobility, agility and footwork. • How to convert better athletic skill to better volleyball skills. • Learn what it takes to be a Volleyball Conditioning Specialist. • Discover circuit training for adding variety to conditioning training. • Learn simple field tests to measure your progress. • Position-specific conditioning considerations. • How to avoid injuries. • Develop in- off- and pre-season programs that work. • Special article coding system telling the appropriate training level based on a player's training age and event, indoors or out. • Plus, special features on sports vision, nutrition, supplements, recovery methods, volleyball sports medicine, science and more! PLUS Get the Elite Volleyball Conditioning Digest • Interviews — In-depth looks at today's latest conditioning methods and why they are done. • Questions and Answers — Most frequently asked questions about how the best train and why they train as they do. • Favorite Exercises of the Stars and Coaches — Glimpses of conditioning-related exercises done by top volleyball players to improve their performance. Presented in detail. • Scouting Reports — Learn what top coaches and player development experts look for when evaluating players. Plus, what a player needs to do to impress a coach, get noticed, and what areas they should work on.
3-Step Approach to Better Jumping Intermediate – VB110
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Vern Gambetta, Tom Justice, Ken Kontor and Dan McDonough 36 pages • Item # VB110 • FREE SHIPPING! The next 3-Steps: learn how to safely do the explosive lifts that mimic the jumping movement, then put it into a comprehensive weight training program with plyometrics. Includes: eight-week program, how-to index of illustrated exercises and workout chart. SPECIAL BONUS!! No Wait Weight Room. Designed for players with limited or no access to a weight room. A complete volleyball strength program is presented step-by-
3-Step Approach to Better Jumping Beginning – VB108
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Greg Brittenham, Vern Gambetta, Allen Hendricks, Ken Kontor and Dan McDonough 28 pages • $6.95 • Item # VB 108 • FREE SHIPPING! Learn the 3-Steps — developing a good strength base, how to weight train safely and developing a beginning plyometrics program. Includes 8-week weight program, how to transfer strength to jumping power and performance using plyometrics safely, plus how-to index of illustrated exercises and a workout chart.
3-Step Approach to Better Jumping Advanced – VB111
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Vern Gambetta, Tom Justice, Ken Kontor and Dan McDonough 36 pages • $6.95 • Item # VB 111 • FREE SHIPPING! The final Step — learn lifts the most powerful athletes in the world use to improve their jumping: the power snatch and split jerk. Use the unique whole-part-whole teaching system with identification and correction of errors plus safety considerations. Includes 8-week program with plyometrics, how-to index of illustrated exercises and workout chart.
Complete Guide to Volleyball Conditioning – VB109
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112 pages • $14.95 • Item # VB 109 The best of Performance Conditioning Volleyball. Official text for the USAV Coaching Accreditation Program, Level II. Presented from 31 authors, includes footwork, agility, mobility, testing, nutrition, planning and much more, all volleyball-specific. Learn the 14 critical areas of conditioning and how to develop each for peak performance, indoors or out.
3-Step ACL Injury Prevention Program for Female Athletes Laminated – AZ220L
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AZ220L • $14.95 These cards are designed to close the “training gap,” a leading risk factor in the high number of ACL injuries experienced by the female athlete. Here’s What You Get and How it Works -Complete Coaching Instructions -Card #1 3-Step Warm-up and Cool Down -Card #2 Balance Training Jumping/Change of Direction Mechanics -Card #3 Core and Leg Strength Development -Card #4 Program Card- a step-by-step 6 Week progressive program using the exercises presented in cards 1, 2 and 3. -Training Logs to record your progress Training card system features: -Independence-do anywhere, anytime at home on the field or gym -Progression- from beginning to advanced levels -Economy-start with bodyweight and progress to low cost equipment -E-Z to Use-Exercises explained in detail -Tuff/Water Resistant- available in lamination
3-Step ACL Injury Prevention Program for Female Athletes Paper – AZ220P
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AZ220P • $7.95 These cards are designed to close the “training gap,” a leading risk factor in the high number of ACL injuries experienced by the female athlete. Here’s What You Get and How it Works -Complete Coaching Instructions -Card #1 3-Step Warm-up and Cool Down -Card #2 Balance Training Jumping/Change of Direction Mechanics -Card #3 Core and Leg Strength Development -Card #4 Program Card- a step-by-step 6 Week progressive program using the exercises presented in cards 1, 2 and 3. -Training Logs to record your progress Training card system features: -Independence-do anywhere, anytime at home on the field or gym -Progression- from beginning to advanced levels -Economy-start with bodyweight and progress to low cost equipment -E-Z to Use-Exercises explained in detail -Tuff/Water Resistant- available in lamination
6-Week Pre-Season Volleyball Program Paper – VBPP8
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2003 • $7.95 • Item # VB-PP8 These training cards are designed to provide the coach or athlete a complete pre-season volleyball-specific training program to improve speed/power, footwork, quickness and agility at home or on the volleyball court. Here’s What You Get and How it Works Complete Coaching Instructions Card #1 Warm-up, Cool Down and Movement Training to start and end each workout the right way. Card #2 Jump Rope Program for quick feet. Card #3 Tubing Program to add resistance to court specific movements. Card #4 Ladder Program for foot work. Card #5 Box Training Program for jumping power. Card #6 Cone Program for court agility. Card #7 Six Week Preseason Program Card that combines the cards 1-6 into one program. Training Logs to record your progress Training card system features: -Independence-do anywhere, anytime at home or in the gym -Progression- from beginning to advanced levels -Economy-start with bodyweight and progress to low cost equipment -E-Z to Use-Exercises and program explained in detail -Tuff/Water Resistant- available in lamination
6-Week Pre-Season Volleyball Program Laminated – VBPL8
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2003 • $14.95 • Item # VB-PL8 These training cards are designed to provide the coach or athlete a complete pre-season volleyball-specific training program to improve speed/power, footwork, quickness and agility at home or on the volleyball court. Here’s What You Get and How it Works Complete Coaching Instructions Card #1 Warm-up, Cool Down and Movement Training to start and end each workout the right way. Card #2 Jump Rope Program for quick feet. Card #3 Tubing Program to add resistance to court specific movements. Card #4 Ladder Program for foot work. Card #5 Box Training Program for jumping power. Card #6 Cone Program for court agility. Card #7 Six Week Preseason Program Card that combines the cards 1-6 into one program. Training Logs to record your progress Training card system features: -Independence-do anywhere, anytime at home or in the gym -Progression- from beginning to advanced levels -Economy-start with bodyweight and progress to low cost equipment -E-Z to Use-Exercises and program explained in detail -Tuff/Water Resistant- available in lamination
12-Week Off-Season Volleyball Program Paper – VBOP8
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2003 • $7.95 • Item # VB-OP8 These training cards are designed to provide the coach or athlete a complete off-season volleyball-specific training program to improve balance/stability and strength/power base at home or on the volleyball court. Here’s What You Get and How it Works Complete Coaching Instructions Card #1 Warm-up, Cool Down and Movement Training to start and end each workout the right way. Card #2 Medicine Ball Program that combines strength and power. Card #3 Stability Ball Program for core strength and stablility. Card #4 Weighted Vest Program for a total body workout. Card #5 Balance Objects for balance and stability. Card #6 12- Week Off-season Program Card that combines the cards 1-5 into one program. BONUS CARD-In-season Maintenance Program so you don’t lose your conditioning Training Logs to record your progress Training card system features: -Independence-do anywhere, anytime at home or in the gym -Progression- from beginning to advanced levels -Economy-start with bodyweight and progress to low cost equipment -E-Z to Use-Exercises and program explained in detail -Tuff/Water Resistant- available in lamination
12-Week Off-Season Volleyball Program Laminated – VBOL8
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2003 • $14.95 • Item # VB-OL8 These training cards are designed to provide the coach or athlete a complete off-season volleyball-specific training program to improve balance/stability and strength/power base at home or on the volleyball court. . Here’s What You Get and How it Works Complete Coaching Instructions Card #1 Warm-up, Cool Down and Movement Training to start and end each workout the right way. Card #2 Medicine Ball Program that combines strength and power. Card #3 Stability Ball Program for core strength and stablility. Card #4 Weighted Vest Program for a total body workout. Card #5 Balance Objects for balance and stability. Card #6 12- Week Off-season Program Card that combines the cards 1-5 into one program. BONUS CARD-In-season Maintenance Program so you don’t lose your conditioning Training Logs to record your progress Training card system features: -Independence-do anywhere, anytime at home or in the gym -Progression- from beginning to advanced levels -Economy-start with bodyweight and progress to low cost equipment -E-Z to Use-Exercises and program explained in detail -Tuff/Water Resistant- available in lamination
A Guide to Physical Preparation to Play Collegiate Volleyball – CG1VB
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46 Pages • $7.95 • Item # CG1 VB • FREE SHIPPING! This book shows coaches and parents how to establish, at an early age, a life style of posture, balance, strength and stability in which young volleyball players can build the physical qualities necessary to play collegiate volleyball at a high level. Learn: • Physical demands of collegiate volleyball players and how the athletes can set their own goals to play college volleyball. • How to build the foundation for a lifestyle of injury- and pain-free play starting with simple tests to tell you where you’re at plus a menu of exercises to get the job done. • How to build on the basic foundation with development of jumping power and court quickness. • The basic elements of program design with a sample entry-level college freshmen program which can be modified to fit each athlete’s maturity level, time and equipment available, and individual needs. • How to develop an extensive list of community base support team.
Complete On-Court Volleyball Conditioning Kit – VB143L
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• Over 300 exercises • 37 sample programs • Double water proofing - plastic carrying case - laminated training cards • Year-round beginning, intermediate and advance programming • Requires minimal equipment, done anywhere • On-court testing guide to set up your program. • 6-week Pre-Season Program - Speed, Footwork, Quickness, and Agility (SFQA). • 12-week Off-Season Program - Strength Stability and Power Development (SSPD). • 4 DVDs showing most Pre & Off Season exercises. • ACL Injury Prevention Program. • Bonus In-Season Programs • 4 Training logs to record progress
101 Favorite Volleyball Exercises
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Over the past 17 years we have amassed over a thousand exercises and field tests to improve athletic performance and prevent injury. We have especially selected these 101 exercises as among our favorites with the intent of helping you develop your athletes. The exercises are organized to help you build your exercise menu library to develop a specific quality of athletic performance and/or prevent injury. As with any library, content is divided into sections to help the reader navigate through information and find what they need.
Volleyball Insta-Kit Book – VB142
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Get all 11 insta-kits Regularly $131.45 for only $89.95 SAVE over $40!! Order today! • You get 110 of our Best Articles plus Bonus Features organized to get you started. • No need to download and printout. • Comes in a folder for E-Z use. -You Get- 1. Instant Volleyball Blocking Kit 2. Instant Volleyball Spiking Kit 3. Instant Volleyball Court Movement Kit 4. Volleyball Insta-kit Testing 5. Volleyball Insta-kit The Free Weight Method of Improving Jumping Power 6. The On-Court/Plyometrics Method of Improving Jumping Power for Volleyball Insta-Kit 7. How to Design Volleyball Specific Conditioning Programs Insta-Kit 8. Laying the Foundation for Improved Blocking, Spiking and Court Skills- Developing 9. Leg and Core Strength/Stability/ Balance Insta-Kit 10. Aerobic/Anaerobic Conditioning for Volleyball Insta-Kit 11. Shoulder Injury Prevention Volleyball Insta-Kit Each kit contains 10 of our best articles most with a bonus feature.
Volleyball Conditioning Accreditation Program VCAP- Instructor Training Manual – VB133
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VB-133 • Three ring binder-132 Pages • 12 Hour Course Syllabus • Home/Gym Working Training Card System-Pre-season • Home/Gym Working Training Card System-Off-season • $39.95 This course manual and total package takes you minute by minute outlining the entire 12 hour course of the VCAP Volleyball Conditioning Accreditation Program, Volleyball Conditioning Instructor course conducted by USA Volleyball- 24 Hour Fitness- Performance Conditioning Volleyball. This program is designed to empower community-based volleyball coaches and conditioning professionals who have an interest in and knowledge of the sport of volleyball to conduct volleyball-specific clinics and classes through an accreditation process.
The ULTIMATE Volleyball CONDITIONING LIBRARY
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Web Price: $299.00 plus $12.00 Shipping. Get all the back issue for one money saving price. Newsletters V.1 #1 to V.14 #4 complete More than 500 Articles authored by hundreds of leading volleyball conditioning experts. Ordered individually you would pay $412. Save more than $100.00 Purchase orders welcomed.
Performance Conditioning Volleyball Newsletter
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Twelve pages • seven times a year • Item # VB 999 For over 9 years, serving Volleyball with latest conditioning information! Now Featuring Top Collegiate and Club/High School Volleyball Conditioning Programs! Brought to you in cooperation with the American Volleyball Coaches Association and USA Volleyball Sports Medicine and Performance Commission. • The latest volleyball-specific information in this easy to use newsletter with charts and illustrations covering all 14 critical areas of volleyball conditioning including hitting harder, jumping higher and quicker court movement. • Improve power, strength/stability, balance. • Improve movement skills — flexibility, mobility, agility and footwork. • How to convert better athletic skill to better volleyball skills. • Learn what it takes to be a Volleyball Conditioning Specialist. • Discover circuit training for adding variety to conditioning training. • Learn simple field tests to measure your progress. • Position-specific conditioning considerations. • How to avoid injuries. • Develop in- off- and pre-season programs that work. • Special article coding system telling the appropriate training level based on a player's training age and event, indoors or out. • Plus, special features on sports vision, nutrition, supplements, recovery methods, volleyball sports medicine, science and more! PLUS Get the Elite Volleyball Conditioning Digest • Interviews — In-depth looks at today's latest conditioning methods and why they are done. • Questions and Answers — Most frequently asked questions about how the best train and why they train as they do. • Favorite Exercises of the Stars and Coaches — Glimpses of conditioning-related exercises done by top volleyball players to improve their performance. Presented in detail. • Scouting Reports — Learn what top coaches and player development experts look for when evaluating players. Plus, what a player needs to do to impress a coach, get noticed, and what areas they should work on.
Off-Season & Pre-Season Volleyball Package Paper VBPOP8
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2003 • $13.95 • Item # VB-POP8 6-Week Pre-Season Volleyball Program These training cards are designed to provide the coach or athlete a complete pre-season volleyball-specific training program to improve speed/power, footwork, quickness and agility at home or on the volleyball court. Here’s What You Get and How it Works Complete Coaching Instructions Card #1 Warm-up, Cool Down and Movement Training to start and end each workout the right way. Card #2 Jump Rope Program for quick feet. Card #3 Tubing Program to add resistance to court specific movements. Card #4 Ladder Program for foot work. Card #5 Box Training Program for jumping power. Card #6 Cone Program for court agility. Card #7 Six Week Preseason Program Card that combines the cards 1-6 into one program. Training Logs to record your progress Training card system features: -Independence-do anywhere, anytime at home or in the gym -Progression- from beginning to advanced levels -Economy-start with bodyweight and progress to low cost equipment -E-Z to Use-Exercises and program explained in detail -Tuff/Water Resistant- available in lamination 12-Week Off-Season Volleyball Program These training cards are designed to provide the coach or athlete a complete off-season volleyball-specific training program to improve balance/stability and strength/power base at home or on the volleyball court. . Here’s What You Get and How it Works Complete Coaching Instructions Card #1 Warm-up, Cool Down and Movement Training to start and end each workout the right way. Card #2 Medicine Ball Program that combines strength and power. Card #3 Stability Ball Program for core strength and stablility. Card #4 Weighted Vest Program for a total body workout. Card #5 Balance Objects for balance and stability. Card #6 12- Week Off-season Program Card that combines the cards 1-5 into one program. BONUS CARD-In-season Maintenance Program so you don’t lose your conditioning Training Logs to record your progress Training card system features: -Independence-do anywhere, anytime at home or in the gym -Progression- from beginning to advanced levels -Economy-start with bodyweight and progress to low cost equipment -E-Z to Use-Exercises and program explained in detail -Tuff/Water Resistant- available in lamination
Off-Season & Pre-Season Volleyball Package Laminated – VBPOL8
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2003 • $24.95 • Item # VB-POL8 6-Week Pre-Season Volleyball Program These training cards are designed to provide the coach or athlete a complete pre-season volleyball-specific training program to improve speed/power, footwork, quickness and agility at home or on the volleyball court. Here’s What You Get and How it Works Complete Coaching Instructions Card #1 Warm-up, Cool Down and Movement Training to start and end each workout the right way. Card #2 Jump Rope Program for quick feet. Card #3 Tubing Program to add resistance to court specific movements. Card #4 Ladder Program for foot work. Card #5 Box Training Program for jumping power. Card #6 Cone Program for court agility. Card #7 Six Week Preseason Program Card that combines the cards 1-6 into one program. Training Logs to record your progress Training card system features: -Independence-do anywhere, anytime at home or in the gym -Progression- from beginning to advanced levels -Economy-start with bodyweight and progress to low cost equipment -E-Z to Use-Exercises and program explained in detail -Tuff/Water Resistant- available in lamination 12-Week Off-Season Volleyball Program These training cards are designed to provide the coach or athlete a complete off-season volleyball-specific training program to improve balance/stability and strength/power base at home or on the volleyball court. . Here’s What You Get and How it Works Complete Coaching Instructions Card #1 Warm-up, Cool Down and Movement Training to start and end each workout the right way. Card #2 Medicine Ball Program that combines strength and power. Card #3 Stability Ball Program for core strength and stablility. Card #4 Weighted Vest Program for a total body workout. Card #5 Balance Objects for balance and stability. Card #6 12- Week Off-season Program Card that combines the cards 1-5 into one program. BONUS CARD-In-season Maintenance Program so you don’t lose your conditioning Training Logs to record your progress Training card system features: -Independence-do anywhere, anytime at home or in the gym -Progression- from beginning to advanced levels -Economy-start with bodyweight and progress to low cost equipment -E-Z to Use-Exercises and program explained in detail -Tuff/Water Resistant- available in lamination
Insta-Kit Volleyball Testing – VB134
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Multiple Authors • 10 articles • Item # VB 134 Get 10 of our best and most popular articles and presented so you can start your program now! This kit focuses on volleyball-specific testing. Includes an index of each article and how you can use it to establish your testing program. Plus You Get- Bonus Data Collection Sheet to help you record the results of your testing program. The purpose of this kit is to educate and encourage clubs, organizations and school teams at all levels to establish and maintain a volleyball-specific field testing program. The articles provide you with exercises and rationale to establish your program. Get started today! Index Article #1: Testing Roundtable, presented in a roundtable forum, provides great background information on testing from leading volleyball coaching/conditioning experts. Articles #2-5: Presented are specific tests designed to measure on-court movement and agility. The Boise State Volleyball-Agility Drills for Performance and Testing, the 90-Meter Shuttle Run and the Low and High Posture T-Tests Articles #: 6-8 Two-Foot Takeoff Jump, One Foot Take-Off Test, and Sargent Jump Test Articles #9 and 10: Bill Neville provides Block Jump Tests- Side Step Block Jump and Three-Cross-Step Block Jump. Article #10 One-Two Feet Take-off Spike Jump and Endurance Jumping Tests Bonus Data Collection Sheet: -use this sheet to record the results of each of your athletes each time you test.
Insta-Kit Volleyball Strength/Stability Blocking Performance – VB115
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Multiple Authors•10 articles•Item # VB 115A Get 10 of our best and most popular training articles and presented so you can start your program now! This kit will focus on improved jump blocking, net stability and position. Also included are jump programs to improve performance. Includes an index of each article and how you can use it to establish your program. Block Jump Article Index #1: Understanding Blocking Mechanics for Improved Performance #2: Favorite Exercises of the Stars, Dumbbell Blocking Pike Position Rotations #3: In-Season Approach Training To Improve Jumping, #4: Volleyball Players' Guide to Improved Jumping #5: Special Report - The Maximal Power Training System for Vertical Jump For Volleyball #6: Secret to Reaching New Heights in Blocking- The Shoulder Elevation Strengthening/Stretching Routine #7: 15 Factors to Individualized Jump Training Success #8: The 40-minute Club In-Season Power Development Weight Workout #9: Summer Pool Training to Improve Your Jumping #10: Testing to Measure Volleyball Performance #1- Two-Foot Takeoff Jump
Insta-Kit Volleyball Spiking Power – VB116
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Multiple Authors•10 articles•Item # VB 116A Get 10 of our best and most popular training articles and presented so you can start your program now! This kit will focus on improving your spiking performance. Included are exercises to prevent injury, specific programs to improve spiking power, the training of the core area and more! Includes an index of each article and how you can use it to establish your program. #1: Secrets of Speed -an In-depth Look at Spiking #2: Injury Prevention Through Proper Reaction, Reading and Anticipation #3: Remedial Exercises for the Prevention of Shoulder Injuries in Volleyball #4: Three Phase Dynamic Flexibility Training to Improve Spiking Velocity #5: Improve Your Spiking Velocity with Armswing Training Exercises #6: Specialty Exercises To Improve Spiking Power #7: Medicine Ball Abdominal Exercises to Improve Hitting Power for Volleyball #8 and 9: Coaches Guide to Training the Core/Trunk Article #10: Put Some Punch in Your Hitting
Insta-Kit Volleyball Quick Court Movement – VB117
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Multiple Authors•10 articles•Item # VB 117A Get 10 of our best and most popular training articles and presented so you can start your program now! This kit will focus on improving agility, mobility and footwork for improved court quickness and speed. Includes an index of each article and how you can use it to establish your program. #1: Principles and Practices of Movement vs Muscle Training for Volleyball #2: Lateral Speed & Agility for Volleyball #3: Process and Procedures of Making Movement Training Volleyball Specific #4: Footwork Training for Volleyball-Gain The First Step, Josh Katz #5: Specific On-Court Movement Training For Volleyball #6: Movement Training During The Off-Season Period #7: Movement Training During The Late Non-Traditional Season #8: Movement Training Before Weight Training #9: Using Weight Training as a Tool to Improve Lateral Movement in Volleyball #10: Boise State Volleyball-Agility Drills for Performance and Testing,
Insta-Kit Volleyball Circuit Training – VB144
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Multiple Authors • 10 article s • $11.95 • Item # VB144 Get 10 of our best and most popular training articles and presented so you can start your program now! Circuit training offers an endless variety of training possibilities. The purpose of volleyball-specific conditioning circuits is to combine volleyball skill(s) with athletic skill(s) development. The emphasis can be placed along the continuum from volleyball skills emphasis to athletic skill emphasis or anywhere in between that is based on the individual needs of the athlete, time of the year and other practice/competition variables. Circuit can also be done to develop athletic skills such as strength and power without implementing the volleyball skill aspect. A circuit is defined as a group of exercises performed in succession. A specific exercise is performed at a station. A series of stations comprise the circuit. After rest, a circuit can be repeated. A circuit has several training variables. By changing the variables of: choice of exercise, order in which they are performed, how many times each exercise is repeated, how difficult the exercise or the tempo it is performed at and the rest involved, factored together, accomplishes the desired training effect. This Insta-kit focuses on volleyball-specific circuit training.
Insta-Kit The Free Weight Method of Improving Jumping Power for Volleyball – VB135
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Multiple Authors • 10 articles • Item # VB 135 Get 10 of our best and most popular articles and presented so you can start your program now! This kit focuses on the Free Weight Method of Improving Jumping Power for Volleyball. Includes an index of each article and how you can use it to establish your jumping power program. Plus as a Bonus You Get-A Guide to Starting a Strength and Conditioning Volleyball Program at Your School The purpose of this kit is to provide you with exercises and rationale in establish your program. The specific program you end up with should be based on your particular needs and circumstances such as time, level of play/development level of the athlete, knowledge of instruction and equipment available. The articles are divided into two sections to help you organize your program. Section one is devoted to exercise techniques for developing jumping power including the explosive lifts or Olympic style lifts that closely mimic the jump in volleyball. The second will present sample programs you can use as models to create your own program. Get started today! Index SECTION ONE Exercise Techniques Article #1 Physical Development Guidelines for Introducing the Olympic Style Lifts to Athletes. Article #2 Introducing the Power Pull: Enjoying the Benefits of Explosive Lifting for Volleyball Without the Risks and Hassles plus- Power Pulling Tips Article #3 Lessons in Using the Explosive Olympic-Style Lifts to Improve Vertical Jumps After learning the power pull here’s the second step learning to work back and first consider abbreviated motions. Article #4 A Case Study Combining Olympic Style Lifts and Jump Training to Improve Volleyball Performance This article by Jeff Nygaard U.S. Olympic Volleyball team member and volleyball coach offers us insight and experience in the use of explosive, Olympic style lifts to improve volleyball performance. Article #5 Economy of Time in the High School Setting-Combining Speed/Jump Skill Development with Dumbbell Matrix Strength Training to Achieve Optimal Results This series of articles provides you with a wide variety of how-to-do dumbbell based exercises. Aritcle #6 Six Exercises to Increase Rotational Spiking Power for Volleyball Article #7 Adding the Band Squat to your Squat Exercise Menu to Improve Volleyball Performance SECTION TWO Program Design Article #8 Florida Gator Volleyball Pre-Season Weight Training Program Article #9 Off-Season Strength and Power Training for Volleyball at the U.S. Air Force Academy Article #10 Cluster Training—Applying Strength Training Power Development Methods to Volleyball-Specific Jumping,
Insta-Kit Shoulder Injury Prevention – VB141
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Multiple Authors • $11.95 • 10 articles • Item # VB 141 Get 10 of our best and most popular articles and presented so you can start your program now! This kit focuses on The articles are divided into two areas –preconditioning and strength and conditioning which provides you with exercises, rationale and program design ideas to aid in establishing your prevention program.. Includes an index of each article and how you can use it to establish your program. Plus as a Bonus You Get- Coaching legend Al Scates favorite exercise to prevent injury and strengthen the shoulder. Injury prevention should be approached in a holistic manner. The following insta-kit focuses on the shoulder area and should be considered as part of this holistic approach concept. Presented are proper strength training and conditioning methods in the development of proper joint/muscle integrity and the use of a pre-conditioning/screening to insure that proper body alignment and mechanics exist before a strength training program is introduced. If the body is not properly in balance and aligned, then strength exercises could be performed in contorted fashion, which adds to injury potential rather than prevention. The articles are divided into two areas –preconditioning and strength and conditioning which provides you with exercises, rationale and program design ideas to aid in establishing your prevention program. Get started today! Index Article #1 Shoulder Pain and Injury in Volleyball Dr. Jonathan Reeser, Ph.D., MD former chair of USA Volleyball’s Sports Medicine and Performance Commission presents an overview of shoulder pain and injury to help you gain insight into the problem. Preconditioning Article #2 Core Instability in Volleyball Players This article explores the instability of the core which predisposes athletes not only to back pain, but to knee, hip, and shoulder as well. Present are practical exercises. Articles #3 and #4 Postural Priorities-Rib Cage Influences on the Volleyball Player’s Shoulder and Postural Priorities-Rib Cage Influences on Volleyball Attacking Mechanics These articles build on core stability and address volleyball specific shoulder situations. Injury Prevention Strength and Conditioning Article #5 Remedial Exercises for the Prevention of Shoulder Injuries in Volleyball This article transitions from preconditioning to strength and conditioning exercises by integrating the core with the shoulder. Article #6 Position, Balance and Upper Body Counter movements-How to Prevent Overuse Shoulder Injury in Volleyball Article #7 Maintaining Normal Shoulder Muscle Balance During Repetitious Overhead Volleyball Training Article #8 Injury Prevention Training for Young Volleyball Players and the Role of Isolated Vs. Integrated Exercise Selection This article establishes rationale behind designing an exercise program to prevent injuries. Article #9 Three Step Progressive Shoulder Injury Prevention Training-1 A comprehensive shoulder injury prevention program based on progression presented in two parts. Article #10 Three Step Progressive Shoulder Injury Prevention Training-2 Bonus Feature: Cuban Press - Shoulder Strengthening Exercise- Coaching legend Al Scates presents his favorite exercise to prevent injury and strengthen the shoulder.
Insta-Kit On-Court/Plyometrics Method of Improving Jumping Power for Volleyball – VB137
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Multiple Authors • $11.95 • 10 articles • Item # VB 137 Get 10 of our best and most popular articles and presented so you can start your program now! This kit focuses on On-Court/Plyometrics Method of Improving Jumping Power for Volleyball. Includes an index of each article and how you can use it to establish your jumping power program right on the volleyball court. Plus as a Bonus You Get- Training with Elastic Tubing, Bands and Weighted Vests to Improve Jumping The purpose of this kit is to provide you with exercises and rationale in establish your program on the volleyball court. The specific program you end up with should be based on your particular needs and circumstances such as time, level of play/development level of the athlete, knowledge of instruction and equipment available. Get started today! Index Article #1 The Volleyball Resource Advisory Team Approach to Correcting Jumping Mechanics To get the most out of a jumping program it’s important to start with good jumping mechanics right form the start. Article #2 Volleyball Roundtable: Ask the Experts-Favorite Jumping Exercises Here are some ideas from a variety of volleyball jumping experts. Article #3 Box Drills for Improved Strength, General and Volleyball-Specific Jumping, Tom Justice, C.S.C.S., VBN 54 The classic plyometric is done off a box. Here’s a vast menu of box jumps specific to volleyball. Article #4 Jump Training Nevillizms #3- Specific Jumping Exercises Coaching and coaching education legend Bill Neville offers some his unique specific volleyball jumping exercises. Article #5 Volleyball Players' Guide to SAFE Plyometrics In establishing a jumping program, safety is the first concern. Here are important checklists of safety considerations followed by a progressive program. Aritcle #6 Link Strength and Speed for a "Powerful 4-Step Spike Jump Approach" This article goes through the process of linking speed with strength to development a more power spike jump approach. Article #7 27 Week Plyometric Training Program for Volleyball at the United States Air Force Academy Article #8 New Ideas! Periodization of Plyometrics- A New Way to Improve Jumping, Ian King Article #9 Conditioning Innovation-Soft Plyometrics-Reducing the Stress of Jump Training This article offers a soft alternative to jump training to reduce stress at critical time doing the training year. Article #10 Using Sand Training to Improve Jumping With the potential joining of sand play to court play at the collegiate level it’s important to understand more about the qualities of sand training as it relates to jump improvement
Insta-Kit Improved Blocking, Spiking and Court Skills- through Leg and Core Strength/Stability/Balance – VB139
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Multiple Authors • $11.95 • 10 articles • Item # VB 139 Get 10 of our best and most popular articles and presented so you can start your program now! This kit focuses on Improved Blocking, Spiking and Court Skills- through Leg and Core Strength/Stability/Balance. Includes an index of each article and how you can use it to establish your strength/stability program. Plus as a Bonus You Get- Nine Steps to Establish a Volleyball Strength Program Jumping height, quick court movement and spiking velocity are the volleyball components most coaches and athletes want to develop as soon as possible. But this isn’t how the body works. To achieve these volleyball athletic skills you first must build a base; a strong foundation. Players need to be strong enough to be able to control their own bodyweight and be able to better stop, quickly change direction, jump higher and quicker to make the play. Only with a good strength base can power be developed to optimum levels to achieve these goals. If you build a house you start with the basement and not the attic. There are no shortcuts. Get started today! Index Article #1 Postural Considerations for the Volleyball Athlete To develop good strength the volleyball athlete needs correct posture. Here are some considerations to start. Article #2 Balance Training in a Volleyball Strength and Conditioning Program Once posture is addressed the next physical quality is balance. This article defines and outlines all aspects of the concept of balance training as it relates to volleyball. Aritcle #3 Balance Training Exercises for Volleyball Here are volleyball specific balance exercises. Article #4 Understanding Core Training and Its Importance to Volleyball Once posture and balance are addressed, the next issue is core strength. Here’s an article to help you understand. Article #5 Off- Season Leg Strength and Stability For Volleyball Without Barbells Now it’s time to introduce leg strength as a complement to core strength. Article #6 Core/Stability Training for the Collegiate Volleyball Here’s a core and stability program at the collegiate level provided by volleyball coach John Cook and All-American Laura Pilakowski Article #7 Around the Court Strength Circuit Here is a strength program for those who don’t have access to a strength training facility. Article #8 The Squat Exercise- Is It Right for Your Volleyball Players? The squat exercise is called the “king of exercises” here are some consideration for the volleyball player. Article #9 General Preparation Circuit-Combining Core and Leg Development for TRUE Functional Training This program effectively combines core with leg strength in a circuit. Article #10 Correct Body Mechanics BEFORE Correct Techniques: What You Need to Know Before Starting a Strength Program You are almost there. Strength techniques and mechanics need to be addressed before the start of a strength program and the establishment of your program as outline in the nine step bonus article. Bonus Article: Nine Steps to Establish a Volleyball Strength Program
Insta-Kit How to Design a Volleyball Specific Conditioning Program – VB138
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Multiple Authors • $11.95 • 10 articles • Item # VB 138 Presented are 10 of our best program design scenario articles written by Volleyball Conditioning Instructors (VCI) as accredited by USA Volleyball’s Volleyball Conditioning Accreditation Program (VCAP). Each scenario presents a real world volleyball conditioning situation based on the individual needs of the athlete and a training program designed by the VCI to meet the needs of the athlete. The scenarios are design to education you as to the thought progress the VCI used in designing a program to help you in your decision making process. In addition included is an index and bonus “Choosing A Resistance Training Protocol That's Right For Volleyball” article. Get started today! Index Article #1 Pre-season workout to improve footwork, speed, agility, and quickness Article #2 Developing a volleyball conditioning program based on testing results Article #3 Having less than six weeks to condition an athlete, all too often a real world situation for many volleyball coaches Article #4 4 Week Pre-season program Article #5 6 Week Pre-season program Article #6 Off-season conditioning program Aritcle #7 Establishing a first time strength training program for female volleyball players Article #8 Changing the wrong perception that volleyball players don’t need physical conditioning to improve their game (just play). Article #9 Pre collegiate program to maximize the training effects established through her playing career in high school through a maximal strength/power production program. Article #10 In Season Conditioning Maintenance-Considerations For the Beach Player Bonus Article: “Choosing A Resistance Training Protocol That's Right For Volleyball”
Insta-Kit Aerobic/Anaerobic Conditioning for Volleyball – VB140
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Multiple Authors • $11.95 • 10 articles • Item # VB 140 Get 10 of our best and most popular articles and presented so you can start your program now! This kit focuses on Aerobic/Anaerobic Conditioning for Volleyball. Includes an index of each article and how you can use it to establish your aerobic/ananerobic conditioning program. Plus as a Bonus You Get- Circuit Training for the High School Volleyball Athlete — A Conditioning Tradition Volleyball is a power sport. But conditioning for volleyball is important for three reasons; the first to aid in recovery between rallies, to be able to continue high level of play in the fifth set and to recover from workout to workout and or match. This creates a coaching dilemma of answering the questions of what to do, how much to do and when to do it. This kit is designed as a guide to create conditioning methods that allow the coach to provide adequate conditioning without the loss of power and do it in a time efficient manner. This kit contains three forms on aerobic/anaerobic conditioning: volleyball movements with the ball combining skill work with conditioning, volleyball specific movements without the ball which offers specific conditioning without the interruption of ball handling errors and general conditioning. The nature and methods of aerobic and anaerobic conditioning in volleyball are controversial. Studies show that for every one unit of work there’s three units of equal time for rest and recovery. This work to rest ratio classifies volleyball as a power sport. Further studies show that training aerobically (long slow distance training) in a power sport will reduce the athlete’s ability to maintain and/or increase power thus reducing performance. But conditioning for volleyball is important for three reasons; the first to aid in recovery between rallies, to be able to continue high level of play in the fifth set and to recover from workout to workout and or match. This creates a coaching dilemma of answering the questions of what to do, how much to do and when to do it. This kit is designed as a guide to create conditioning methods that allow the coach to provide adequate conditioning without the loss of power and do it in a time efficient manner. This kit contains three forms on aerobic/anaerobic conditioning: volleyball movements with the ball combining skill work with conditioning, volleyball specific movements without the ball which offers specific conditioning without the interruption of ball handling errors and general conditioning. Get started today! Index SECTION ONE Exercise Techniques Article #1 Three-to-One: The Volleyball Specific Rest-to-Work Ratio Article #2 Volleyball Specific Circuit Training Here’s a volleyball specific movement training circuit menu of exercise library and program based on the 3:1 rest to work ratio in volleyball. Article #3 10-20-10 Solution to Pre-season Volleyball Conditioning This running program provides both aerobic and anaerobic opportunities for the volleyball athlete. Article #4 Conditioning Requirements for Women's Volleyball This is a guide to establish year-round conditioning program going from general to volleyball-specific. Article #5 Movement and Energy Specific Conditioning Drills for Volleyball Article #6 Volleyball-Specific Endurance Program This running plan was developed for the collegiate level athlete. Article #7 Metabolic Conditioning for Volleyball Mini-Program for Maximum Results Article #8 Volleyball Roundtable: Ask the Experts-Energy Systems and Practice Design Article #9 Conditioning Interview-Structuring Practice to Gain a Conditioning Affect Article #10 Volleyball Skill Conditioning Exercises: A Specific Form of Training Here’s a way of combining ball touches with conditioning. Bonus Feature: Circuit Training for the High School Volleyball Athlete — A Conditioning Tradition This complete program provides a 28 station circuit set up right on the volleyball court. Provided are a detailed floor plan and how-to exercise techniques.
How to Make Your Volleyball Court a Conditioning Facility – VB119
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John Hajewski and Ken Kontor 36 pages • $6.95 •Item# VB119 • FREE SHIPPING! Limited Budget? No Facility? Learn what inexpensive equipment to use and how to use it. Booklet has illustrated exercises detailing beginning, intermediate and advanced programs for effective year-round conditioning right on the volleyball court. Designed for individual or team use. Gain your independence, discover the eight conditioning tool categories that can be easily and economically purchased.
Fit for Life Volleyball 2nd Edition – FFLVB
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50 Pages • 14 min. • $29.95 • Item # FFL VB The Fit for Life-Volleyball The Athlete’s Way planning book and companion DVD provides you all the information you need to start an advance athlete’s fitness/conditioning program. Order Our All-in-One Package • The planner takes you step-by-step to start a program. • Free internet downloads give you a lifetime supply of testing, daily, weekly and seasonal/annual training plan logs. • The DVD demonstrates all the warm-up, cool down, injury prevention and volleyball improvement exercises so you do it right. Features: - Great starter program for young players. - Volleyball skills circuits to improve fitness. - Start by doing injury prevention exercises. - Advance to strength exercises to improve jumping and court movement speed and mobility, add resistance as players develop. - No equipment necessary to get started, ideal for club players. - Planning guide can be used for any level of play.
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