Hinata Shoyo Workout Plan: Train Like a High-Flying Ace

🏐 Train with Sky-High Spirit

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Speed. Elevation. Endurance. All with simple tools.

Hinata Shoyo didn't start with talent—he began with obsession.

What he lacked in height, he made up for in hustle, hunger, and pure heart.

His journey from a total beginner to Karasuno's explosive ace is proof that passion can become power when channeled through proper training and dedication.

Hinata's style is all about speed, vertical power, and court-wide endurance—and that's precisely what this program is designed to build.

Using calisthenics, jump rope, dumbbells, and kettlebell-based finishers, this plan helps you develop volleyball-worthy leg strength, multi-directional speed, and the core stability to fly.

Whether you're looking to level up your agility, jump higher, or train like a relentless underdog, this plan puts Hinata's mindset into motion.

Let's rise.

Physical Stats

Name: Hinata Shoyo

Height: 5'4" (162.8 cm)

Weight: Approx. 115 lbs (52 kg)

Abilities:

  • Incredible vertical leap and mid-air body control

  • Lightning-fast sprint speed and reaction time

  • High-level court endurance and fast recovery

  • Explosive lower body strength

  • Unmatched hustle, energy, and mental toughness

Training Principles

1. Explosive Lower Body Power

Hinata's biggest weapon is his ability to fly. His vertical leap is built on rapid hip extension, strong development of the posterior chain, and the recruitment of fast-twitch muscles.

To jump like Hinata, you need to train for explosive force production—especially in the glutes, quads, and calves.

In Practice:

You'll use jump squats, split jumps, and explosive step-ups to build vertical power from the ground up. These movements emphasize triple extension and reactivity off the floor.

2. Speed and Court Agility

Hinata is constantly moving—darting across the court, repositioning for spikes, and diving for saves. His footwork is lightning-fast, and his body control is elite.

This level of agility requires multi-directional movementquick deceleration, and fast foot resets.

In Practice:

You'll hit jump rope footwork drills, lateral bounds, and cone-based agility work to sharpen your coordination and reaction time.

3. Core Control and Air Awareness

Being in the air is one thing—controlling your body mid-air is another. Hinata's hang time and mid-air flexibility come from having a rock-solid core and sharp spatial awareness.

Your core needs to be strong in rotation, anti-rotation, and dynamic movement to land safely and spike with precision.

In Practice:

You'll train rotational slams, hollow body holds, and kettlebell Russian twists to build aerial control and midline strength.

4. High-Effort Conditioning

Hinata doesn't slow down. His playing style demands relentless stamina, repeated high-effort bursts, and ultra-quick recovery between plays.

This type of conditioning is built with interval trainingmovement circuits, and lightweight finishers that simulate game-like fatigue.

In Practice:

You'll finish each session with bodyweight circuits, jump rope sprints, or kettlebell swing finishers to build engine and grit.

Day 1 – Lower Body Power (Jump Day)

Warm-Up

  • 5 min jump rope (fast footwork + high knees)

  • Dynamic leg swings, deep squat holds, and inchworms

Main Superset

  • Jump squats – 3x8

  • Explosive step-ups (weighted optional) – 3x6/leg

Accessory Work

  • Bulgarian split squats – 3x10

  • Calf raises – 3x20

Core Finisher

  • Hollow body hold – 3x30 sec

  • Tuck jumps – 3x10

  • Kettlebell swing (light) – 3x20

Day 2 – Speed and Agility

Warm-Up

  • 5 min jump rope (alternating feet, lateral hops)

  • Cone drills (lateral shuffles, zig-zag sprints)

Main Circuit (3 rounds)

  • Jump rope sprint – 30 sec

  • Lateral bounds – 10/side

  • Speed skaters – 20 reps

  • Pushups – 15

  • Rest 1 min

Agility Ladder / Court Drill Work

  • Quick-feet shuffle

  • In-in-out-out foot drills

  • Lateral sprint + backpedal

Core Finisher

  • V-ups – 3x15

  • Jump rope (1 min fast pace) – 3 sets

Day 3 – Core and Aerial Control

Warm-Up

  • 5 min jump rope

  • Dynamic core mobility (cat-cow, bird dog, side lunges)

Main Superset

  • Hanging leg raises – 3x10

  • Rotational med ball slams – 3x8/side

Accessory Work

  • Hollow body hold – 3x30 sec

  • Superman holds – 3x20 sec

  • Kettlebell Russian twists – 3x20

Body Awareness Flow

  • Broad jump to squat hold – 3x5

  • Divebomber pushups – 3x10

Day 4 – Full-Body Conditioning

Warm-Up

  • 5 min jump rope

  • Arm circles, hip openers, jump squats

Circuit Finisher (4 rounds)

  • Burpees – 10

  • Jump rope (double unders or fast pace) – 30 sec

  • Mountain climbers – 20

  • Kettlebell swings – 15

  • Plank hold – 30 sec

  • Rest 1 min

Cooldown

  • Deep squat + hamstring stretch

  • Child's pose + cobra

Conclusion

Hinata may be small, but he plays like a giant.

This plan trains you to move like him — fast, explosive, and always in the air. Whether you're looking to increase your vertical, build body control, or develop that court-ready endurance, Hinata's inspired workout will help you level up.

All you need is consistency, effort, and just enough courage to take the leap.

Let's fly.

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