NC Gold Volleyball Academy
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The Versatile Athlete
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Session Packages
Single Session: $34
4 - Session Package: $119
Expires 30 days after purchase8 - Session Package: $205
Expires 60 days after purchase
Unlimited Packages
One Month of Unlimited Sessions: $205
30 days of as many sessions as you would likeMonthly Unlimited Sessions (Auto-renew): $191.25
No cancellation fees. To cancel this package, give us a minimum of 30 days' notice after your first renewal.
The Versatile Athlete has partnered with NC Gold Volleyball Academy to cover all of their sports performance needs. We will be out at practices each week as well as offering virtual exercises delivered directly to your phone.
The virtual exercises will be accessible through this webpage and will include prehab/injury prevention exercises, mobility and flexibility exercises, and more.
Dynamic Warm-Up Routine
When done properly this warm-up routine will have athletes primed to jump higher and react quicker:
‣ Line Drill (7 seconds per variation)
‣ Mini-Band Knee Drive x 15 ea.
‣ Mini-Band Standing Fire Hydrants x 15 ea.
‣ Nast 5’s x 8 ea.
‣Pogo Jumps x 8
Stretching and Mobility
Check out this video for a quick demonstration of the stretches.
Lower Body Stretching Strap Series - 10min
Hold the stretch position for at least a minute on each leg.
‣ Hamstrings
‣Adductors(inner thigh)
‣Glutes
‣ Figure 4
‣Quads
Check out this video for a quick demonstration of the mobility movements.
Mobility Routine - Whole Body
Complete 2 sets of 5 reps per each exercise:
‣ 90/90 Fwd Lean
‣ 90/90 Internal Rotation
‣ 90/90 External Rotation
‣Shinbox
‣Ankle Mobility w/ Hamstring
‣ T-Spine Rotations
‣Deadbug Angels
‣Thread the Needle w/ Rotation
Prehab Exercises
Check out this video for a quick demonstration of the shoulder exercises.
Mini Band - Shoulder Exercises
I-Raise: 3 x 10
Keep Tension on the band during the whole movement
Shoulder External Rotation: 3 x 12
Plank 3-Way Taps: 3 x 8ea
Do all three directions together.
Band Row: 3 x 15
Keep tension on the band when the arms are straight
and try to pull them apart more as you row back.
Steering Wheels: 3 x 10ea
Keep tension on the band as you slowly rotate your arms in front of you.
Wall Supported Semi-Circles: 3 x 12ea
Check out this video for a quick demonstration of the mini-band exercises.
Mini Band - Hip Exercises
Knee Drive: 3 x 12ea
Slow and controlled knee drives for each rep
Band Lat Walk: 3 x 15ea
Keep tension on the band throughout the exercise, focusing on
keeping the knees and ankles from collapsing inward
Monster Walk: 3 x 30ea
Each(ea) for this exercise means 30 steps forward and 30 steps backward
Band Hip Bridge: 3 x 12
Seated Str Leg Lift: 3 x 10ea
Mini Band - Ankle Exercises
Inversion: 3 x 15ea
Penguin: 3 x 20ea
Put the band on your feet. Spread your feet past shoulder width. Rock side to side, picking up one foot at a time while resisting against the band.
Eversion: 3 x 15ea
Plantarflexion: 3 x 15ea
Dorsiflexion: 3 x 15ea
Lacrosse Ball Exercises
Lax Ball - Back/Shoulder Exercises
Targeting the low back muscles: Click Here
Targeting the back of the shoulder and lats: Click Here
Targeting the mid-back muscles: Click Here
Lax Ball - Foot/Ankle Exercises
Targeting the muscles in the foot: Click Here
Targeting the Calf Muscles: Click Here
