Full Answer Section

Training Program Season Timeline: Spring semester, following Christmas break, during NCAA regulated 8 total hours per week of allowed strength and conditioning.

Relevant Information:

• The team has completed a base strength and conditioning phase during the off-season.

• This program is designed to enhance their athleticism and prepare them specifically for the demands of volleyball.

• The program will be overseen by a certified strength and conditioning coach.

[Excel Spreadsheet with Training Program]

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Total Time: 60 minutes (approximately)

Warm-up:

• Light cardio (5 minutes)

• Dynamic stretching (5 minutes)

Flexibility:

• Exercise: Cat-Cow (1 minute)

• Exercise: Hamstring Stretch (1 minute each leg)

• Exercise: Hip Flexor Stretch (1 minute each leg)

• Exercise: Quadriceps Stretch (1 minute each leg)

• Exercise: Thoracic Rotation (1 minute each side)

Core:

• Exercise: Plank (30 seconds, 3 sets)

• Exercise: Side Plank (30 seconds each side, 3 sets)

• Exercise: Bird Dog (10 reps each side, 3 sets)

• Exercise: Russian Twists (15 reps each side, 3 sets)

Balance:

• Exercise: Single-Leg Squat (10 reps each leg, 3 sets)

• Exercise: Single-Leg Deadlift (10 reps each leg, 3 sets)

• Exercise: Balance Board Exercises (2 minutes)

Plyometrics:

• Exercise: Box Jumps (10 reps, 3 sets)

• Exercise: Lateral Box Jumps (8 reps each side, 3 sets)

• Exercise: Depth Jumps (10 reps, 3 sets)

• Exercise: Tuck Jumps (15 reps, 3 sets)

Cool-down: Static Stretching (5 minutes)

Notes:

• Adapt the program to the individual needs and abilities of the athletes.

• Proper form is crucial for all exercises, ensure athletes maintain proper technique throughout the program.

• Progress the intensity and volume of exercises gradually over the course of the pre-season.

• Monitor athletes for signs of fatigue or injury.

• This program serves as a foundation for pre-season training, and athletes may require additional exercises based on their individual needs.