Quick Hit: A Volleyball Workout

Tom Hoff Volleyball Workout

Photo: Gold Medal Moment, courtesy of Tom Hoff

Being a professional volleyball player, it’s challenging to get a work out while traveling. 

According to US Olympic Gold Medalist and professional volleyball player Tom Hoff, “keeping your fitness level up while traveling helps me maintain the performance edge that I am always  in search of on the volleyball court.” 

Try this quick and dynamic volleyball work out sent to us by Tom. It will hit your legs and upper body, while keeping your heart rate up for short intense bursts —  exactly what you need for the sport of volleyball.

Perform each of the following supersets three times:

Superset #1

15 Perfect push ups with feet on physio ball for added core and shoulder stability work.

10 Perfect pull up grips hanging off a squat rack bar for Australian pull ups

10 Front squat

Superset #2

10 Explosive step ups each leg with weight vest

10 Perfect Pull ups narrow grip

10 Med Ball Russian twist


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Alden Mills

Alden Mills, creator of the Perfect Pushup, is CEO of Perfect Fitness, based in CA. Massachusetts born, Alden went to the Naval Academy where he went on to become a Navy SEAL. After retiring in 2000, he earned his MBA at Carnegie Mellon. As a SEAL Team TWO Platoon Commander, his platoon was chosen for a study to determine why SEALs suffered unusually high injury rates during their careers. After learning injuries were linked to their training methods (age-old body building drills), SEAL trainers switched to Functional Training. Alden learned firsthand the value of optimal exercise routines. Bottom line: if people can take control of their body, they can be more successful in everything they do. Mills turned this belief into a top fitness brand and revolutionized American fitness. His ultimate mission is to inspire everyone to pursue their own dreams. For more from Alden, check out www.perfectonline.com and his Military Fitness Center archive.