AboutCorey Crane Expertise Any questions regarding strength and conditioning, health and wellness, sports psychology and sports nutrition.
Experience I am a strength and conditioning coach for West Point (Army). I have also been in the health field since 1992 working at all levels (NFL, College & High School). In addition, I was a Corporate Wellness Director for 5 years for Omega Cabinets.
Organizations National Strength and Conditioning Association (NSCA)
Collegiate Strength and Conditioning Coaches Association (CSCCa)
Level 1 Track and Field Coach (USA Track and Field)
Publications Various online newsletters as well as the local county newspaper in Orange County, NY.
Education/Credentials BA in Community Health Education w/ a minor in Coaching
MA in Exercise Science and Psychomotor Behavior
Awards and Honors Certified Strength and Conditioning Coach (CSCS)
Question I am going to be in 10th grade this fall and am a girl. I have played volleyball since I was in 7th grade. I tried out for a club team in December but didn't make it.I paid half price and got to go to all the team practices. I learned lots and i want to get better for this coming school season. I will be very busy this summer, and I need some volleyball training exercises to over all strengthen my body and increase my jump. I also want to improve my arm strength, but mostly my jump. I don't have access to a gym but at home I have a mini trampoline,2,3,5,and 8 lbs weights,resistance bands, and a stability ball. What exercises would you suggest I do in preparation for the up coming season?
Thanks!
Answer Hello Leslie,
This is a very complex question. I will try to give you some ideas. First of all, you will need to get some heavier weights. My volleyball team that I train here at the Academy never touch anything less than 12lbs and up to 50lbs.
Here are some basic exercises that you should include:
Ball Squats (agaist the wall) 3 x 15
Ball Leg Curls 2 x 15
Calf Raises 3 x 15
Shoulder Combo (front, side, rear raise) 3 x 15
DB Rows 3 x 15
Push-ups 3 x 15
Ball Crunches 3 x 25
Seated Twists 2 x 15
Supermans 2 x 15
Some basic plyos:
Ankle Hops 3 x 15
Bodyweight Squats Jumps 3 x 10
Tuck Jumps 3 x 8
Split Squat Jumps 3 x 6
I wish I could add some pics for you but you might have to just search for the exercise online.
