Volleyball
& Track

5-Day Bodyweight Workout

Stay explosive, agile, and competition-ready. No equipment, no gym - just you and the work. Designed for athletes who play year-round.

Bodyweight only/25-35 min per session/5 days a week

Week at a glance

Day 1: Power & ExplosionDay 2: Core & StabilizationDay 3: Upper Body & AgilityDay 4: Speed & EnduranceDay 5: Full Body Conditioning

The Workouts

1
Day 1Power & Explosion

Warm-up (5 min)

  • - Jumping jacks - 2 min
  • - Leg swings (forward/back) - 30s each leg
  • - Hip circles - 30s each direction
  • - Ankle rotations - 30s each ankle

Main Workout

Squat Jumps3 x 10
Rest 45s
Walking Lunges3 x 12 each leg
Rest 30s
Single-Leg Calf Raises3 x 15 each leg
Rest 30s
Single-Leg Glute Bridges3 x 12 each leg
Rest 30s
Lateral Lunges3 x 10 each leg
Rest 45s
Box Jumps (sturdy step/bench)3 x 8
Rest 60s

Cool-down (5 min)

  • - Standing quad stretch - 30s each leg
  • - Standing hamstring stretch - 30s each leg
  • - Butterfly stretch - 45s
  • - Deep squat hold - 45s
2
Day 2Core & Stabilization

Warm-up (5 min)

  • - High knees in place - 2 min
  • - Torso twists - 30s each direction
  • - Cat-cow stretch - 1 min
  • - Arm circles - 30s each direction

Main Workout

Plank Hold3 x 45s
Rest 30s
Leg Raises3 x 15
Rest 30s
Russian Twists3 x 20 (10 each side)
Rest 30s
Bicycle Crunches3 x 20 (10 each side)
Rest 30s
Hollow Hold3 x 30s
Rest 30s
Mountain Climbers3 x 30s
Rest 30s

Cool-down (5 min)

  • - Child's pose - 45s
  • - Cobra stretch - 30s
  • - Seated forward fold - 45s
  • - Lying spinal twist - 30s each side
3
Day 3Upper Body & Agility

Warm-up (5 min)

  • - Arm circles - 30s each direction
  • - Jumping jacks - 2 min
  • - Wrist rotations - 30s each direction
  • - Shoulder rolls - 30s

Main Workout

Standard Push-ups3 x 12
Rest 45s
Tricep Dips (chair/step)3 x 12
Rest 30s
Wide Push-ups3 x 10
Rest 45s
Bear Crawls3 x 20s
Rest 30s
Plank Shoulder Taps3 x 12 each arm
Rest 30s
Burpees3 x 8
Rest 60s

Cool-down (5 min)

  • - Tricep stretch - 30s each arm
  • - Chest stretch (corner) - 30s each side
  • - Shoulder stretch - 30s each arm
  • - Wrist flexor stretch - 30s each wrist
4
Day 4Speed & Endurance

Warm-up (5 min)

  • - Jog in place - 2 min
  • - Butt kicks - 1 min
  • - High knees - 1 min
  • - Ankle bounces - 1 min

Main Workout

High Knees (max effort)3 x 30s
Rest 45s
Wall Sit Hold3 x 45s
Rest 30s
Reverse Lunges3 x 12 each leg
Rest 30s
Star Jumps3 x 12
Rest 45s
Single-Leg Hops (fwd & back)3 x 10 each leg
Rest 30s
Sprint Intervals (in place)4 x 20s all-out / 40s jog
Rest 60s

Cool-down (5 min)

  • - Standing quad stretch - 30s each leg
  • - Standing hamstring stretch - 30s each leg
  • - Calf wall lean - 30s each leg
  • - Hip flexor lunge stretch - 30s each leg
5
Day 5Full Body Conditioning

Warm-up (5 min)

  • - Jump rope in place (imaginary) - 2 min
  • - Arm circles + leg swings - 1 min
  • - Torso twists + side bends - 1 min
  • - Light jog in place - 1 min

Main Workout

Burpees3 x 10
Rest 60s
Walking Lunges with Twist3 x 10 each leg
Rest 30s
Push-up to Plank Jack3 x 10
Rest 45s
Squat to Calf Raise3 x 15
Rest 30s
Spider-Man Planks3 x 10 each side
Rest 30s
Tuck Jumps3 x 8
Rest 60s

Cool-down (5 min)

  • - Full body reach-and-fold - 45s
  • - Seated straddle stretch - 45s each side
  • - Figure 4 stretch - 30s each leg
  • - Deep breathing lying down - 1 min

Vacation Mode

Sunrise Beach Run

Early morning on vacation. The tide is low, the air is cool, and the sand is all yours. This beach run doubles as your cardio for the day while building ankle stability, foot strength, and the kind of mental reset only the ocean at dawn can give you.

The Run (20-25 min)

  1. 1
    Warm-up jog3 min easy pace on hard-packed sand near the water line
  2. 2
    Sand sprint intervals30s all-out sprint x 5, with 60s jog recovery between each
  3. 3
    Tempo push5 min sustained effort (7/10) on hard-packed sand
  4. 4
    Barefoot strides3 x 20s on soft, clean sand (watch for shells and glass)
  5. 5
    Cool-down jog3 min easy pace back toward where you started

Cool-down by the shore

  • - Walk ankle-deep in the water for 2 min
  • - Face the sunrise and take 5 deep, slow breaths
  • - Quad + hamstring stretch in the water (the cold helps)
  • - Wrist and ankle circles in the breeze
  • - Optional: a quick dip if the water calls you

Why it works

Sand running builds the ankle and foot strength that volleyball demands. The intervals sharpen your speed and VO2 max for track. The soft surface spares your joints. And the sunrise over the water? That is the part that keeps you coming back.

Staying in the game

Rest is training too. Those 30-60s breaks are when your body adapts. Take them seriously.

Listen to your body. Sharp pain means stop. Muscle burn means you are growing.

Form beats reps every time. A perfect set of 8 is worth more than a sloppy set of 15.

Breathe. Exhale on the hard part (the push, the jump, the lift). Inhale on the release.

Progress is not linear. Some days feel heavy. That is normal. Show up anyway.

Stay hydrated and eat real food. You are an athlete 24/7, not just during practice.