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Item Description

14 Insta-Kits-
1. Strength/Stability Blocking Performance Insta-Kit
This kit focuses on improved jump blocking, net stability, and position. Also included are jump programs to improve performance.
2. Volleyball Spiking Power Insta-Kit
Included are exercises to prevent injury, specific programs to improve spiking power, training of the core area, and more!
3. Volleyball Quick Court Movement Insta-Kit
This kit focuses on improving agility, mobility, and footwork for improved court quickness and speed.
4. Volleyball- Testing Insta-Kit
Perspective on Testing for Volleyball. What tests are best? Why are they important? What do the results mean? Correct answers to these important questions are important for measuring improvement. The wrong answers can lead to frustration and delusions that can cause you to miss your intended performance goals.
5. Free Weight Method of Improving Jumping Power for Volleyball Insta-Kit
The articles are divided into two sections to help you organize your program. Section
one is devoted to exercise techniques for developing jumping power including the explosive lifts or Olympic-style lifts that closely mimic the jump in volleyball. The second will present sample programs you can use as models to create your own program. The bonus article will provide ideas on how to establish a weight training program at a school.
6. On-Court/Plyometrics Methods of Improving Jumping Power for Volleyball Insta-Kit

The information provided in this kit combines the use of simple resistance tools and bodyweight plyometric jump training to improve overall jump performance.
7. How to Design Volleyball Specific Conditioning Programs Insta-Kit
Presented are program design scenario articles written by Volleyball Conditioning Instructors (VCI). Each scenario presents a real-world volleyball conditioning situation based on the individual needs of the athlete and a training program designed by the VCI to meet the needs of the athlete.
8. Improved Blocking, Spiking, and Court Skills- through Leg and Core Strength/Stability/Balance Insta-Kit
Jumping height, quick court movement, and spiking velocity are the volleyball components most coaches and athletes want to develop as soon as possible. But this isn’t how the body works. To achieve these volleyball athletic skills you first must build a base; a strong foundation.
9. Aerobic/Anaerobic Conditioning for Volleyball Insta-Kit
The nature and methods of aerobic and anaerobic conditioning in volleyball are controversial. Studies show that for every one unit of work there are three units of equal time for rest and recovery. This work to rest ratio classifies volleyball as a power sport.
10. Shoulder Injury Prevention Volleyball Insta-Kit
The articles are divided into two areas –preconditioning and strength and conditioning which provides you with exercises, rationale, and program design ideas to aid in establishing your prevention program.
11. Circuit Training Insta-Kit
Circuit training offers an endless variety of training possibilities. The purpose of volleyball-specific conditioning circuits is to combine volleyball skill(s) with athletic skill(s) development.
12. Instant Volleyball Non-Nutritional Recovery Kit
This kit will focus on methods of recovery beyond sound nutritional recovery practices. It is designed to help you ensure your players are properly recovered for top performance and avoid overtraining and fatigue which can cause injury.
13. Volleyball Prepubescent Conditioning Program Insta-kit
This kit is designed to supplement and enhance the young volleyball athlete’s skill development by improving jumping mechanics/power, movement speed/efficiency, balance, and stability plus introducing the young athlete to strength training at the club level.
14. Volleyball Post-pubescent Conditioning Program Insta-kit
This kit is designed to supplement our Pre-pubescent Insta-Kit and enhance the young volleyball athlete’s skill development by building on improving jumping/hitting power, movement speed/efficiency, balance and stability, injury prevention plus advancing the young athlete in the area of strength training at the club/high school level.