Blue Monday

The season ends abruptly. You go to school, practice, recover, study, sleep. Rinse and repeat. And you play games. Your body gets accustomed to a rhythm. Then it stops. Overnight. 

Or not. One parent said, “There are two seasons, volleyball season and off-season volleyball.” 

Seasons make history. Your offseason makes history possible.

Taking a break for a week to recharge mentally and physically makes a lot of sense. 

A home-based offseason program...with an AI assist

A volleyball performance program that blends strength, power, dynamic trunk control, and stability will:

• Build the engine (strength)

• Teach it to fire fast (explosiveness)

• Keep it aligned (trunk control)

• And protect it from breakdown (stability).

Here's a sample program that should be coordinated with your trainer or strength and conditioning coordinator. 

“Poor Man’s Volleyball Performance Plan” (6 Weeks)

Equipment Needed (optional but useful)

• Backpack (load with books, water jugs, or sandbags)

• Resistance bands (light, medium, heavy — cheap and versatile)

• Jump rope

• Towel or sliders

• Wall or sturdy chair for balance drills

• A patch of floor and 6×8 feet of determination

Training Framework

Element	Objective	Home-Based Methods
Explosiveness	Improve jump power and speed	Plyometrics, jump variations, band-resisted work
Dynamic Trunk Control	Core strength in movement	Anti-rotation, crawling, carries, planks
Absolute Strength	Build bodyweight strength foundation	Push-ups, squats, lunges, backpack loading
Stability	Balance and joint integrity	Single-leg stance, landing control, slow eccentrics

Weekly Schedule (4 Days / Week)

Day	Focus	Theme
Monday	Lower Body + Core	Build power & trunk strength
Tuesday	Upper Body + Stability	Bodyweight control
Thursday	Explosive / Jump Day	Plyo emphasis + landing
Friday	Total Body + Rotational Core	Integrated movement + endurance

MONDAY – Lower Body + Trunk

Warm-up: Jump rope (2 min), leg swings, inchworms
Main:

1. Backpack Squats – 4×10

2. Reverse Lunges – 3×10/leg

3. Glute Bridge (single-leg) – 3×10

4. Wall Sit – 3×45 sec

5. Plank with Shoulder Tap – 3×30 sec

6. Side Plank with Reach – 3×8/side

Finisher: 4×20-yard shuttle runs or quick-feet ladder pattern (drawn in chalk)

TUESDAY – Upper Body + Stability

Warm-up: Arm circles, band pull-aparts, push-up walkouts
Main:

1. Push-ups (standard or incline) – 4×12

2. Backpack Row (using straps or towel) – 3×10

3. Pike Shoulder Press – 3×8

4. Band Pull-Apart or Towel Row – 3×12

5. Bird-Dog (opposite hand/leg extension) – 3×10

6. Farmer Carry (loaded backpack, 40 yd) – 3×

THURSDAY – Explosive / Jump Day

Warm-up: Dynamic stretches + pogo hops
Main:

1. Broad Jump – 4×5

2. Lateral Bound – 3×6/side

3. Tuck Jump – 3×8

4. Single-Leg Hop & Stick – 3×6/side (control landing quietly)

5. Skater Hops – 3×12

6. Core: Mountain Climbers – 3×30 sec

FRIDAY – Total Body + Rotational Core

Warm-up: Jump rope + mobility circuit
Main:

1. Bear Crawl (forward/backward) – 3×20 sec

2. Backpack Deadlift – 3×10

3. Lunge with Twist (holding backpack) – 3×8/side

4. Wall Ball Throw or Med Ball Substitute (towel snap motion) – 3×8

5. Russian Twist (book or backpack) – 3×12

6. Hollow Hold – 3×30 sec

Progression Over Six Weeks

Phase	Focus	Adjustment
Weeks 1–2	Foundation	Learn form, control tempo (3s down)
Weeks 3–4	Overload	Add reps, shorten rest, add load to backpack
Weeks 5–6	Power Emphasis	Add jumps, contrast movements, reduce volume

Dynamic Trunk Control Drills (no gear)

• Pallof Press Substitute: Attach band to doorknob, press straight out, resist twist

• Crawling Core: Bear crawls, crab walks, plank drags with towel

• Anti-Rotation Holds: Side planks, unilateral carries

Stability & Injury Prevention Add-ons

• Single-leg balance with eyes closed (20 sec each)

• Heel raises + toe raises (3×20)

• Mini-band lateral walks (or use towel band)

• Controlled landing practice — quiet feet, knees aligned

Mindset & Practical Tips

• Consistency beats intensity. Do something 4× per week.

• Recover like you train: sleep, hydrate, stretch, walk.

• Measure progress:

  • Record max push-ups in a minute

  • Vertical jump off both legs (compare at week 6)

  • Plank hold duration

  • Single-leg balance time

Summary

You don’t need a rack room to train like an athlete.
You need a backpack, the ground, and the willingness to do “whatever it takes.”
Strength is built, explosiveness is taught, but consistency is free.