In-Season Conditioning*

All opinions expressed in the blog are mine. The blog is not an official publication of MVB or any Melrose institution.

*Always check with Coach Scott Celli about his recommendations for skill development, strategy, physical training, and resilience. 

Plyometrics transfer strength to speed.

They challenge the system at high forces and velocities, training the muscular system to produce force rapidly, improving neuromuscular coordination, and enhancing muscle stiffness.

Plyos don’t replace the weight room, they build on it. pic.twitter.com/xL0yDjn5KS

— Fred Duncan (@Fred__Duncan) August 2, 2025

Sport rewards proper technique ("form begets function") and athletic explosiveness. Strength, conditioning, and lateral quickness are essential for elite athletes.

I asked ChatGPT Plus for thoughts on in-season conditioning.

In-season volleyball conditioning needs to strike a balance: maintain strength, quickness, and jump ability while minimizing fatigue and injury risk. Here’s a breakdown:

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Types of In-Season Conditioning That Help

1. Maintenance Strength Work

   • Short, lower-volume lifts 1–2x per week (squats, deadlifts, presses, pull-ups).

   • Focus on multi-joint strength, but keep intensity moderate to avoid game-day soreness.

2. Core Stability and Injury Prevention

   • Anti-rotation work (Pallof presses, planks with reach).

   • Hip/glute activation (monster walks, single-leg bridges).

   • Shoulder care (band external rotations, scapular stability).

3. Agility & Movement Efficiency

   • Short lateral shuffles, crossover steps, and acceleration/deceleration drills.

   • Emphasis on quick first-step reactions for defense and blocking.

4. Conditioning for Energy Systems

   • Volleyball is anaerobic-alactic (short, explosive rallies).

   • Use short sprints, repeated jumps, or high-intensity intervals (10–20 sec) with adequate rest.

   • Avoid long-distance running—it doesn’t match the sport demands and can interfere with jump power.

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Do Plyometrics Belong In-Season?

✅ Yes, but carefully:

• Benefits: Preserve explosiveness, reinforce neural drive for jumping, blocking, and hitting.

• How to Use Them In-Season:

  • Low-volume, high-quality reps (e.g., 2–3 sets of 4–6 jumps).

  • Examples: depth jumps, box jumps, lateral bounds, pogo jumps.

  • Schedule on practice or lift days, not the day before matches.

  • Emphasize landing mechanics to reduce joint stress.

❌ Avoid:

• High-volume jump circuits (they add fatigue).

• Doing plyos when athletes are sore or under-recovered.

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Practical In-Season Plan

• Early Week (after recovery day): Moderate strength + low-volume plyos.

• Mid-Week: Agility, core stability, and shoulder prehab.

• Game Eve: Light mobility, activation, and speed reaction drills (no heavy lifting or plyos).

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👉 In short: conditioning in-season is about maintaining power, strength, and resilience without draining legs before matches. Plyometrics belong, but as a sharp, limited “spark” rather than a grind.