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Quickness

Kill Converter

This routine is designed to improve the lateral movement and hitting velocity (as well as overall balance, quickness, jumping ability and athleticism) of a volleyball player.

This is a full routine for the serious volleyball athlete that wants to get better and has the time and energy to make it happen. If you're looking for a lighter routine, try the Kill Converter Lite.

See you at the Olympics!

Please note that this routine does not explicitly incorporate cardio work. In addition to your workout every day, you should get in at least 30 minutes of cardio. You can do this any way you like, our preferred methods are our Jump Rope Workout and with the Rowing Machine, but you can also run, bike, swim etc.

Finally, if you have access to a pool then we strongly recommend incorporating the AquaKinetic training into your routine. The recommended way to supplement with this workout is to add the AquaKinetic Legs on Tuesday and Saturday, and add the AquaKinetic Arms on Thursday. You can replace the cardio work you would otherwise be doing with this aquatic work.

Focus: 
Absolute Strength
Exceptional Core Strength
Grace
Quickness
Speed Strength
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  1. Ballistic Ball Workout
  2. Simply Stronger Legs
  1. Foundational Footwork
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    5. They will Call you Pele'

    Duration: 
    45 minutes

    Pele was famous for his ability to attack the ball and defenders alike. Not many know this, but he's probably one of my favorite athletes. Watching a video of him inspired this workout. Laterally, he was unstoppable, and his body control was amazing. As a soccer player the hips core and feet are your weapons, the greater the control of your limbs you possess the better. Your spine is a big part of that after this they will "Call you Pele", my friend. This is my first soccer workout, hope you enjoy it! Goal!!!

    Exercises: 
    Slant Board 101
    Exercises: 
    Single Leg Reverse Squats on Instability Disks
    Exercises: 
    Pipe Walk
    Exercises: 
    Double Arm Circles
    Exercises: 
    Skipping Rope
    Exercises: 
    Hip Adduction / Abduction
    Exercises: 
    Bridge Pops
    Exercises: 
    The Wall Dribble
    Procedure: 

    On the slantboard have someone toss a soccer ball at your feet and kick it back to them. Do this with your foot, in every position, on each side of your body.

    Focus: 
    Balance
    Body Awareness
    Coordination
    Quickness
    Reactive Strength and Ability
    Required Equipment: 
    Exercise Ball
    Slantboard
    Instability Disks
    Pipes
    Jump Rope
    Hand Bells
    Balancing Poles

    Gridiron Giant

    A routine designed to improve performance on the football field for all players, regardless of position. Improve your foot strength and proprioception, perhaps the most important aspect of this routine for any would be pro-bowler. Improve your strength and dramatically improve your conditioning.

    Focus: 
    Absolute Strength
    Explosive Strength
    Quickness
    Starting Strength
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
      1. Row Machine SSL Style
      2. Hand Putty
      3. Foundational Footwork
      4. Ballistic Ba

    Getting to the Net

    Duration: 
    1 hour 15 minutes

    This workout's main focus is for a hockey player. The most important thing is that hockey players have strong feet and ankles. Since they are mostly supported by stiff boots it is important to have strength in the ankle to maximize force production and balance for the athlete. This workout also is designed to maximize the speed of the hips and the strength of the obliques to maximize the speed on the shot. Hockey is a physical sport where balance and reactions are key! This workout will focus on building a strong foundation to prevent getting knocked around in the corners. This workout will also work on the muscles of the hips and glutes to maximize force production and relaxation while while maximizing the skating stride.

    Exercises: 
    Double Leg Squats on Instability Disks
    Exercises: 
    Pivots on Instability Disks
    Exercises: 
    Heavy Rope
    Exercises: 
    Hip Twist
    Exercises: 
    Side Lifts
    Exercises: 
    Sword Pulls
    Exercises: 
    Low Pulse
    Exercises: 
    High Pulse
    Exercises: 
    Knee Circles
    Exercises: 
    Side to Side
    Exercises: 
    Wall Roller
    Exercises: 
    Scissors
    Exercises: 
    Kick Backs
    Exercises: 
    Leg Circles
    Exercises: 
    Side Kicks
    Exercises: 
    Bungee Jumping
    Exercises: 
    Lateral Bungee Jumps
    Exercises: 
    Row Machine SSL Style
    Focus: 
    Acceleration Strength
    Grace
    Quickness
    Reactive Strength and Ability
    Speed Strength
    Required Equipment: 
    Exercise Ball
    Instability Disks
    Pool
    Stretch Band
    Hand Bells
    Balancing Poles
    Miscellaneous

    The Core of a Warrior and the Base of His Attack

    Duration: 
    35 minutes

    In Brazilian Jiu-Jitsu, your core is vital to your attack. Your hips influence these aspects, but in Jiu-Jitsu the mind starts the attack, your core (stomach, lower, back spine, and hip abductors) carries it out and your base (your feet) stabilize it. All movement comes from the feet–this is no different in Jiu-Jitsu. To up your offense you need very nimble feet, a powerful core, and explosive movements. It's not only enough to time the attack correctly–for when you find timing, you must also attack and take full advantage of the opportunity. It is nothing to have proper timing if the body is not prepared to execute.

    Exercises: 
    Skipping Rope
    Exercises: 
    Slant Board 101
    Exercises: 
    Bridge Pops
    Exercises: 
    Side to Side
    Exercises: 
    Kick Backs
    Exercises: 
    Wall Roller
    Exercises: 
    The Wall Dribble
    Exercises: 
    Two Foot Toe Raises
    Exercises: 
    Two Legged Jumps
    Focus: 
    Balance
    Coordination
    Exceptional Core Strength
    Quickness
    Reactive Strength and Ability
    Required Equipment: 
    Exercise Ball
    Slantboard
    Jump Rope

    This is jiujitsu you got to move your hips

    Duration: 
    45 minutes

    This workout is to improve hip flexion and explosion in Brazilian jiujitsu. A lot is demanded of your hips and core and spine. If your opponent cannot control your hips he cannot win. It's about rhythm, flexibility, and explosion in the hips, the core, and spine. To make sure this is possible you engage and use these everyday in BJJ.

    Exercises: 
    Leg Band Stretches
    Exercises: 
    Single Leg Pivots on Instability Disks
    Exercises: 
    Hip Twist
    Exercises: 
    The Bridge
    Exercises: 
    Leg Circles
    Exercises: 
    Scissors
    Exercises: 
    Leg Swings
    Exercises: 
    Figure Eights on Instability Disks
    Exercises: 
    Row Machine SSL Style
    Focus: 
    Dynamic Flexibility
    Exceptional Core Strength
    Explosive Strength
    Quickness
    Playlist: 
    Leg Band Stretches|files/ssl/video/output/leg_band_stretches2_1492.flv
    Single Leg Pivots on Instability Disks|files/ssl/video/output/discs-single-leg-pivot_1269.flv
    Hip Twist|files/ssl/video/output/hiptwists_1233.flv
    The Bridge|files/ssl/video/output/the_bridge_1352.flv
    Leg Circles|files/ssl/video/output/legcircles_0_1240.flv
    Scissors|files/ssl/video/output/scissors_1217.flv
    Leg Swings|files/ssl/video/output/leg_swings_2107.flv
    Figure Eights on Instability Disks|files/ssl/video/output/discs-figure-8s_1266.flv
    Row Machine SSL Style|files/ssl/video/output/rowing_machine_2083.flv
    |/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
    |/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
    Required Equipment: 
    Exercise Ball
    Instability Disks
    Stretch Band
    Hand Bells
    Balancing Poles
    Miscellaneous
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