Serving, blocking, hitting and passing all require upper body strength, especially back, shoulders, and triceps. A strong core is paramount for body control, delivering more power and explosive energy. The legs help generate power too and are used to move into position quickly as well as for jumping.
Common volleyball injuries include the wrist, knee, ankle, and rotator cuff. A proactive approach is important as prevention is key. That’s a huge benefit of our program.
Participants will be introduced to strength training using weights and other equipment in a safe and age appropriate manner. They will learn proper technique for compound movements such as squats, hip hinges, chest presses, overhead presses, rows, pull-ups, and lunges. If you’re athlete isn’t doing these yet, they absolutely should be to stay competitive. And if they are doing them, let’s make sure they are doing them the right way. Because doing them incorrectly can be more harmful than good.
Other facets of the program include speed / agility training with lateral and multi directional movements, plyometrics for jumping, and mobility work for happy healthy joints now and years to come. They will learn the importance of a proper warm up and cool down. They will work hard for themselves and for their teammates. In doing so, they’ll learn that effort and attitude can be just as important as skill. At the same time, they’ll be gaining confidence knowing that they are putting in the work to become a better player and team mate for the upcoming season.
We will work with you or your coaches to create the perfect workout for your individual / team. Here are just a few ways we can help your athlete improve their game:
- Jump higher
- Run faster & move quicker with more agility
- Hit harder & serve with more power
- Set the ball higher
- Have better body control and be a better passer
- Have more stamina and better conditioning
- Accountability to themselves and their team mates,
- Mental toughness and discipline
- Generally stronger and more confident
- Improved balance – Strengthen knees, ankles, and hips
- increased reaction time / reflexes
We could develop programs on several scales:
- 1:1 Private Training (1)
- Small Group (2-4)
- Med Group (5-8)
- Large Group (9-12) – Bring Your Team for a Session!
- Extra Large Group (13+)
The work your athlete puts in during the offseason will give them a competitive advantage come next season. We have several clinics currently available!
- JUMPING CLINIC – a lower body workout with a focus on improving jumping ability, both vertical jump and explosiveness
- HITTING CLINIC – an upper body workout with a focus on improving arm strength and arm speed for hitting and serving
- CORE & CONDITIONING – a fast-paced core strength workout with speed and agility work as well
These sessions are for volleyball players in middle school or high school. All positions are welcome. We will take a maximum of 6-8 players per session, so that we can ensure each player receives individualized attention.
Each session costs $20 and we ask that you please PRE-PAY to reserve your spot. We accept Venmo or PayPal for payment. Those links are provided on the sign up page.
Our facility is located in Maryland Heights, just a minute from Westport Plaza.
Please feel free to contact us with any questions, comments, or concerns.