At Home: 

Chest and arms: 

Push ups – Try to do 100 push ups a day.  It doesn’t matter how many sets you need to do in order to get to 100.  Within a short number of weeks you will see dramatic improvements. 

Triceps dips with two chairs – All you need is two chairs.  Feet on one chair, hands under the butt on the chair and dip. 3 sets of 10 or more. 

Abdominal workouts: 

Micheal B Jordan ab work out below.  Also look up Tarzan abs.  Doesn’t mater but improving your core strength will greatly help their game. 

https://www.youtube.com/shorts/1UlgBcACJA4

Sit ups:  Get the fee under something heavy and pull your body up to your knees.  Keep hands across the chest and not behind the neck. Do 100 repetitions a day.

Crunches:  Lay on your back and bring your knees and elbows together.  3 sets of 25

Reverse crunches:  Similar to the crunch but extend the legs straight out.  Put your hands under your butt while on the floor.  3 sets of 25

Leg lifts.  Put your legs out flat.  Hands under the butt.  Raise legs one inch off the ground and then kick legs up alternating each side.  3 sets of 25. 

Plank:  1 min and then increase

Vertical Leap:  Volleyball is all about height of jump.  Here are some at home exercises you can do. 

Box Jumps:  Boys need to find something about 12 inches high and practice their explosive jumping to get on top.  As they get better they can increase the height of the box. 

Approach jumps on to box:  Using the same box, do a volleyball approach jump and execute an explosive jump to the top of the box.  As they get stronger increase the height of the box. 

Seated jumps:  Sitting on the box practice leaping up from the sitting position.  3 sets of 10.    

Lateral One leg jumps – side to side.  Just hop from side to side on one leg.  Then switch legs.  Repeat for three sets of 25. 

Split jump lunge:  From a lunge position with a knee on the ground, jump up and switch legs to the land on the ground in the same position with the opposite knee on the ground.  Repeat for 3 sets of 10.   

One legged jump.  Practice leaping using on one leg.  Jump as high you can and land on the alternate leg.  Then repeat for three sets of 10. 

Tuck jumps.  Jump up in the air, bringing your knees to your chest and back down to the ground.  Repeat 3 sets of 10.    

Quick feet lateral jumps:  Find a line.  Using one foot jump over the line side to side or back and forward.  3 sets of 15. 

Using the same line jump side to side rapidly over the line.  3 sets of 25.  Then repeat jumping with two feet forward and backward over the line.  3 sets of 25. 

Block jumps:  Make a mark on the wall.  Explode up and touch the wall with two hands.  This simulates blocking at the net.  Execute 3 sets of 10.    

Jump rope:  Jump rope for 30 secs, 3 times.  As it gets easier, increase the amount of time.    

Calf Raises:  On a stair, put the balls of your feet on the edge, then just lift up with one leg.  Try to extend the lift as far down and as far up as you can.  3 sets of 25 for each leg.     

Bulgarian split squats:  Sounds weird and hard but isn’t.  Put one leg behind you on a raised surface like a chair.  Toe down.  Then with the other leg squat down and come back up.  3 sets of 25 for each leg. 

Lunges:  Everyone’s favorite exercise to hate.  This can be done with hand weights or without.  Step out with one leg and the opposite knee touches the ground.  Repeat with the other leg.  3 sets of 25. 

Stairs:  Run up a flight of stairs in the house.  Then walk down.  Run back up.  Repeat. 

Here are some videos of the exercises to help explain the movements. 

https://www.spoonerpt.com/spooner-blog/12-exercises-improve-vertical-jump/

https://www.youtube.com/watch?v=C_6Ut9l1vjI

Gym:  The above exercises can be done at home.  For additional power and strength, if you have access to a gym, Highlands Ranch Recreation Center or Mountain Vista weight room. 

Here are some additional exercises you can do to build strength through lifting. 

Leg Press (Quads and glutes):  Every gym has a leg press machine.  3 sets of 8-12 reps.  If you can do more the 12 reps all three sets, then increase weight. If you cannot do 8 reps then lower weight. 

Hack Squat (Quads and glutes):  Most gyms will have a hack squat sled.  They are simple to use and can make a good different in your jumping. 

Squats (Full lower body):  Every gym will have a squat rack.  Do not do this without instruction of experience.  Same recommendation above.  If you can do more the 12 reps all three sets, then increase weight. If you cannot do 8 reps then lower weight. 

Leg Extension (quads):  Every gym will have a leg extension machine.  3 sets of 8-12 reps.  If you can do more the 12 reps all three sets, then increase weight. If you cannot do 8 reps then lower weight

Hamstring extension:  Every gym will have a ham string extension machine. 3 sets of 8-12 reps.  If you can do more the 12 reps all three sets, then increase weight. If you cannot do 8 reps then lower weight

Calf Raises:  Can be down while doing the leg press.  3 sets of 8-12 reps.  If you can do more the 12 reps all three sets, then increase weight. If you cannot do 8 reps then lower weight

Every gym will be different and will have a variety of machines.  If possible, paying for a weightlifting coach to take the boys through a leg session would be worth the time to ensure safety and understanding of the machines and exercises.