Volleyball Training

Each training session will focus on the specific needs for each Volleyball skill-set: hitter, setter, or defensive specialist.

This program is designed for College, High School, Middle School and Youth-aged volleyball players. Each training program will build on-court confidence and improve performance by targeting the specific athletic needs for each player, including vertical jump, change of direction, speed, and conditioning. This program will be offered on Tuesdays and Thursdays from 7:30-8:30 pm beginning April 4th.


This program is designed to build a foundation for speed, strength, power, and anaerobic endurance which are all key components for peak performance. Training sessions will be moderate-to-intense to adequately prepare athletes for the duration of the season and will include Baseline Testing Evaluations and Injury Prevention Screening.


This program focuses on injury prevention, maintaining strength level, and promoting recovery during the season. Training sessions will be light-to-moderate targeting often-injured areas in volleyball athletes including shoulder, hip, knee and ankle joints. This program also includes mid-season testing evaluations.


Taking the most important aspects of the “pre-season” training programs to prepare athletes to perform at the highest level when it’s most needed.


The off-season is the most important time of the year in the physical development of every athlete. This program is designed to maximize gains in strength, power, speed, agility in a more intense environment. The biggest improvement in performance will occur during this phase as volleytball playing activity is reduced.

Training Sessions

Each training session will include the following training components:

Speed & Agility: acceleration, proprioception, lateral movement.

Strength: force absorption, resistance or weight training, core stability.

Power: Vertical explosiveness, rapid force production, rotational development.

Fitness: stamina, durability, speed endurance.

Recovery: muscle regeneration, nutrition plans, rest and stress management.