Volleyball Off-Season Workout
— Keith Ferrara (@keithjferrara) February 19, 2026
Week 1 - Day 2
a) Hori Jumps
b) Accel Circuit
c) Total Body Lift
Day 2 focusing on building speed in the first 10-20m of accele
Love to pair our horizontal jumps with our accel days
Oly lifts & squats to build strength in the lower body pic.twitter.com/l3gt3duECM
The idea isn't to become a "gym hero." Develop functional strength, quickness, vertical jump, and conditioning that pays off late in games.
Elite fitness that you've seen in players like Elena Soukos, Gia Vlajkovic, Sadie Jaggers, and others comes from work.
When you return for tryouts in late August, leave an impression. Always warmup before getting into strength and conditioning.
Lagniappe. Become a habit master.
Little things done consistently make a big difference: this is true with good and bad habits, behaviors, and decisions! Do anything enough times and it will move you in one direction or the other!
— Alan Stein, Jr. (@AlanSteinJr) February 20, 2026
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