Train Like a Pro

Sample One-Day Volleyball & Basketball Workout Plan

 

 

 

 

 

 

At CAL Sports Academy, our mission is to inspire athletes to train with purpose, passion, and precision. Our professional coaches work one-on-one with athletes to create personalized training plans that accelerate skill development, build confidence, and ensure long-term progression.

Whether you’re an aspiring varsity player, a travel team athlete, or simply looking to elevate your game, here’s a sample one-day workout plan that demonstrates what you can expect when you train with a CAL Sports professional coach.

One-Day Summer Workout Plan: Volleyball & Basketball Edition

Train Like a Pro – Anytime, Anywhere

Summer is the perfect time to level up your game, and we’re here to help you do just that, whether you’re on the court or training solo. Below is a one-day sample workout plan for Volleyball and Basketball athletes. Each session is 2 hours and focuses on skills, strength, and conditioning to help you stay sharp, confident, and game-ready.

If you’re looking for a customized plan with expert guidance, our professional coaches at CAL Sports Academy are ready to train with you one-on-one for targeted growth and progression.

Volleyball Workout Plan (2 Hours)

Focus: Footwork | Reaction Time | Serving | Passing | Hitting Mechanics

Warm-Up (15 min)

• Jog followed with Dynamic Stretching (5 min)
• Ladder Drills for Foot Speed (2 sets)
• Shoulder Band Series (Prehab – 3 sets of 10 reps)

Skill Development (60 min)

• Serving Practice (20 min): Target zones and accuracy
• Passing Reps (15 min): Wall passes or partner forearm/bump passes
• Hitting Mechanics (25 min): Arm swing drills, approach footwork on grass or court

Conditioning and Agility (30 min)

• Cone Shuffle Drills (3 sets of 30 seconds)
• Jump Series (3 sets of squat jumps, broad jumps, single-leg hops)
• Core Circuit (3 rounds): Planks, Russian twists, V-ups (30 sec each)

Cool Down and Recovery (15 min)

• Light jog and Static Stretch
• Journal 2 things you did well and 1 thing to improve

Basketball Workout Plan (2 Hours)

Focus: Ball Handling | Shooting | Game IQ | Conditioning

Warm-Up (15 min)

• Jump Rope or Light Jog (5 min)
• Dynamic Stretches and Mobility
• Dribbling in Place (Low, High, Between the Legs, behind back – 3 rounds)

Skill Development (60 min)

• Ball Handling (20 min): Cone dribbles, 2-ball dribbling, change of speed
• Shooting (30 min): Spot shooting, form shooting, free throws, game-speed pull-ups
• Footwork and Finishing (10 min): Mikan drills, floaters, Euro steps

Conditioning and Agility (30 min)

• Sprint and Backpedal (baseline to baseline, 6 reps)
• Lateral Slides with Resistance Band (3 sets)
• Basketball Suicide Drills (3 sets)
• Core Finishers (30 sec each): Mountain climbers, bicycle crunches, side planks

Cool Down and Recovery (15 min)

• Lay on back, legs up on wall (5 min for recovery)
• Full body stretch
• Write 3 goals for your next session

Ready to Work with a Coach?

This sample plan is just the beginning. If you’re serious about improving your skills, gaining confidence, and taking your performance to the next level, we offer 1-on-1 personalized coaching. Our expert coaches at CAL Sports Academy will build a plan tailored to your:

• Skill Level
• Position and Role
• Athletic Goals
• Game Schedule and Recovery Needs

Let’s get to work. Contact us at office@calsportsacademy.com to schedule your first personalized training session.

Train Smart. Play Hard. Grow Strong