Advice on a sports specific routine/training for a 15y/o volleyball player.

[Nucman]

She's just starting out, but is interested in getting stronger, and better in her chosen sport. Overall strength(esp legs and delts), vertical leap,.. would be among her goals.
Thanks,
--Nucman

 

[Daisy_Girl]

I would look into doing olympic-style moves - like clean and jerk. This will help strengthen entire upper body, plus it is explosive, which can help in V-Ball.

Along that vein, plyometrics would be great for lower body.

Since she is 15, she needs to make VERY VERY sure form is 110% perfect. Don;t go too insanely heavy - she IS still growing. I am assuming she will be on a very balanced diet - nothing restrictive or extreme. She needs all the nutrients she can get right now since she is still building a healthy body.

 

[fmorrow6]

When I did v-ball in high school, coach had us put on weighted jackets and do "jumping wall touches". Tell her it's mimicking a block movement, but make sure her legs go down to a 90 degree angle befor her jump. (those killed me!!!! But made my vert go way up!!)