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A volleyball lifting program for improving strength and performance on the court should include exercises that target the major muscle groups used in volleyball, such as legs, core, shoulders, and arms. Key components include compound exercises like squats, deadlifts, and bench presses, as well as plyometric exercises for power and agility. It's important to focus on proper form, gradually increase weight and intensity, and allow for adequate rest and recovery between sessions.

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4mo ago

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