Free · Shoulder Mobility Routine

Spike without pain
with this free shoulder
mobility routine.

The eight-move reset Max runs to be ready to spike from the first ball. Built with Exercise Scientist Daniel O'Brien. Free, straight to your inbox.

The Project V Primer guide, routine and members area
Free. No spam. Leave whenever.
200+downloads of the free routine

Built by athletes.
For athletes.

In collaboration with Dan and Max, Project V aims to provide FREE resources as a starting point to fixing your volleyball pain.

Max Senica portrait
Australian Volleyball Player
Max Senica

Australian volleyball player (#27). Professional volleyball player competing in multiple leagues around the world. AIS alumni. NCAA Division I, University of Charleston.

  • Australia#27
  • Pro careerMultiple leagues worldwide
  • AISAlumni
  • NCAACharleston D-I
Daniel O'Brien
Exercise Scientist · S+C Coach
Daniel O'Brien

Exercise Scientist and Strength and Conditioning Coach. Designs the systems Max trains on.

  • Postgrad DipPhysical Conditioning
  • BachelorSport + Exercise Science
  • FocusStrength + injury prevention
  • Works withNational + scholarship athletes
  • MethodEvidence-based programming

Inside the routine.

This resource contains eight crucial mobility movements that any volleyball athlete can utilise in order to reduce shoulder pain. While these movements prioritise the shoulder, you need to look at spiking as a total body movement, and some of these exercises focus on lower body parts that are crucial in the spike sequence.

01
Train pain-free graphic
Train pain-free
Run it daily and spike, serve and land without the ache holding you back.
02
Elite fundamentals graphic
Elite fundamentals
The same movements, techniques and fundamentals Olympic and elite-level athletes use to stay on court.
03
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Built for volleyballers
Key exercises picked specifically for the injuries volleyball throws at you. Not generic gym mobility.
04
The full spike chain graphic
The full spike chain
Prioritises the shoulder, then unlocks the lower-body links that power the spike sequence.
05
A minute per movement graphic
A minute per movement
Eight short movements. Under ten minutes. Easy to run before every session.
06
No gym required graphic
No gym required
A mobility ball and a foam roller. Do it at home, courtside or on the road.
07
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Train to perform
Move better where it matters: more freedom through your approach, jump, arm swing and landing.
08
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Proven at the highest level
Shaped by years of professional and international volleyball, alongside the expertise of Daniel O'Brien.

What you'll feel.

No exercise by itself is a miracle. It takes constant effort and the right combination to fix your pain.

Less warm-up reliance
Ready to compete faster, with less warm-up.
Less post-game soreness
Less soreness after the game and the following day.
More overhead range
Better overhead range leading to more freedom in spiking.
Free · Shoulder Mobility Routine

Eight moves. A minute each.
A shoulder that holds up.

Drop your email and the routine lands in your inbox. Run it before your next session and feel the difference by the weekend.

Free. No spam. Leave whenever.
200+downloads of the free routine

Questions, briefly answered.

If it's not here, reach out. Our team will get back to you.

How do I get access?
Drop your email above. We send you a single email with your access link. No login wall, no waiting period. Bookmark the page or save the email.
How long does the routine take?
About a minute per move. The full eight-move routine takes under ten minutes, short enough that you will actually do it before every session. Built to fit before practice, between sets, or in your living room.
What equipment do I need?
A trigger-point or mobility ball and a foam roller. That's it. No gym required.
Does this work during in-season play?
Yes. Run it daily in-season to keep your shoulder firing through the back half of a long season, the stretch where most hitters start breaking down.
Is this a replacement for physio?
No. If you have active pain or a recent injury, see a physio first. This routine is for healthy athletes who want to keep their shoulder durable through a season of hitting load.
What happens after I sign up?
You get the routine delivered immediately, so you can run it before your very next session. You can unsubscribe any time.
Senica + O'Brien · 2026
Not a substitute for medical advice. If you have active pain or injury, consult a qualified physiotherapist before starting.