Volleyball

Exertion    Phase                   Cardio            Balance/Strength                         Sports Drills

Phase 1 

 15-20  

Minutes

Walking outside 

• Treadmill walking 

• Stationary bike 

• Arm bike

• Single leg balance 

• Tandem stance  

  • One foot in front of  the other 

• Neck strengthening

 

• Light stretching 

• May walk during practice or PE class

 

 

Phase 2 

 20-30  

Minutes

• Walking 

  • Speed/Uphill 

• Elliptical 

• Stairmaster 

• Swim with kick board • Light Jump rope 

• Light jogging

• Core exercises 

  • Minimize head movements Planks, leg lifts 

• Body weight exercises

  • Lunges, squats, puss ups, step-ups, tricep dips 

• Yoga and Pilates 

  • Minimize head movements

• Balance exercises

 

• Activities without risk of  contact or collision 

• No activities with multiple balls in the air 

• Examples

  • Stationary serving
  • Low-intensity hitting, passing, setting

  

  

 

 

 Phase 3 

 30-40  

Minutes

 

 

 

 

• Running and sprinting

• Footwork and cutting

• Jumping

• Core exercise with head  movement 

  • Bicycle crunches, planks with head rotation

• Low weight high  

repetition lifting 

• Squats, curls, bench press, lunges 

• Dynamic warm up 

  • Jogging, high knees

• Jumping exercises 

  • Squat jumps, jumping jacks, box jumps 

• Balance exercises 

  • Single leg balance with forward reach to floor

 

 

 

Activities without risk of contact or collision

• Avoid multiple balls in the air

• Agility/ladder drills

• Progression to full serving, hitting, passing with teammates

• Practice diving for ball starting from the knees 

 

Phase 4 

 40-60  

Minutes

• Continue Phase 3 Cardio while increasing duration

• Advanced core exercises

  • Burpees, mountain climbers

• Higher weight lower repetition lifting 

• Continue balance exercises 

 • Full intensity drills with teammates

• Examples

  • Volley/pass
  • Pass and move
  • Dig technique
  • Defense dig drills
  • Pepper

• Diving from standing

Phase 5 

 > 60 Minutes


• Full practice
participation without restrictions 

• Full practice participation without restrictions

• Full practice practice participation without restrictions

If headache, dizziness, or any other symptom occurs during the progression, stop exercising, wait 24 hours, then resume activity at the pervious symptom free level.