Destinee Hooker leads Go Pro Workouts Volleyball Training Program

Destinee Hooker, the offensive powerhouse Opposite from the U.S. Women’s National Team shares her volleyball training regimen with Go Pro Workouts to give aspiring athletes an inside look at what it takes to make it to the top.

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Her eight-week online workout program includes a variety of exercises to achieve optimal performance on the court. Here’s a sneak peak at a few exercises taken from the Go Pro Workouts Volleyball Training Program.

Exercise #1

Sumo Deadlift
With the barbell on the floor walk forward so shins touch the bar. Feet are approximately shoulder-width apart with toes and knees pointed out slightly. Lower hips to get into a starting position, with weight shifted toward heels. Grip the bar just inside the knees with palms facing in and knuckles to the floor. Draw your shoulder blades back and down with hips higher than knees but lower than the chest. Start to lift the barbell by raising hips and chest simultaneously. The barbell should stay in contact with shins and thighs through the entire lift to reduce stress on the spine.  Maintain a neutral spine during both the lift and the lowering of the weight. If there is difficulty with technique when lowering the weight simply drop the bar (assuming they are bumper plates).

Perform: 4 sets, 5 reps each



Exercise #2

Box Jumps Static
Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box (typically 12-24 inches from the box). When ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box.

Perform: 3 sets, 5-10 reps each.



Exercise #3

Lawn Mower Pulls
Stand perpendicular to the machine with the cable to the left of the body. Spread the legs wider than hip-width to establish a stable base. The cable should be at a low position, just above the ground. By hinging at the hips and rotating the torso, reach across the body with the right arm and grab the cable. The knees are slightly bent with the hamstrings loaded and feeling tension. While bracing the abdomen and driving through the outside edge of the left foot, extend the hips and raise the chest to a standing position while simultaneously pulling the cable across the body. The pulling of the cable is initiated by driving the right elbow away from the cable machine.

The finished position is standing with the right elbow as far away from the cable machine as possible and right thumb at the right armpit. Both the standing position and furthest extended point of the right elbow should be reached at the same time. Reverse the movement in a controlled manner.

Perform: 3 sets, 6 reps each



Workout Program highlights:

- Videos and descriptions accompany each exercise.
- Progress tracking charts your improvement and identifies areas that need work.
- Bonus nutrition tips and meal suggestions.

If you think you are ready to step up your game, check out Go Pro Workouts and Destinee Hooker’s volleyball training program here: https://www.goproworkouts.com/workouts/volleyball