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Workouts
All Lang Volley workouts are designed as 2-page sheets—perfect for double-sided lamination. Keep them gym-ready, durable, and easy to take on the go.

"Alien Armswing" Workout Card

The goal of this workout is to build an arm swing that’s ridiculously fast, smooth, and powerful — ‘Crack da Whip’.

Optimal Spike Sequence Timing Review Card

If you want a better armswing and wish to be more mechanical, this card is for you.

Understanding the Body, Bones, Muscles & Mechanics Card

This card is a great review card to help athletes understand the biggest to smallest muscles & bones & how they relate to volleyball.

Off Season Pro Workout Card

If you are in the offseason this workout is great.

Volleyball Warm Up Card

If you want a ridiculous warmup to cover everything to be game day ready. This is it.

Post Workout/Practice Cool Down Card

Great card to follow for after a great workout or practice.

Hip Stability, Mobility & Strength Progression Card

Strong, mobile, & stable hips are nice to have. Here ya go.

Lower Back Release Progression Card

Does your lower back suck? Whelp, here's a nice pathway to feeling better.

Knee Stability, Strength & Health Progression Card

This card is for your lovely knees. I like to pair this with the lower back and hip cards.

Strong Legs & Back Workout Card

Reps for big muscles that matter. This is a great card to pair with the Off Season Pro Workout.

Foundational Strength & Mobility Workout Card (3x per week)

This is one of my favorite workout cards to consistently do to keep buttery.

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