In a 60 minute performance session athletes will begin with a dynamic warm up to boost core body temperature, mobility, and muscle activation to prime the body for the workout of the day. From there, athletes will go through the movement focus of the day (changes daily) addressing vertical jump mechanics, speed technique, and change of direction mechanics to enhance quickness and explosiveness. The remainder of the session will be spent working on developing sport specific strength with free weights. Each athlete will receive a personalized program specific to their age and ability level that progresses every 4 weeks, so as the athlete gets stronger, the program will increase in intensity gradually over time for optimal results!
The strength training segment for each week will look as follows (Mondays - Lower Strength, Tuesdays - Upper Strength, Wednesdays - Lower Strength, Thursdays - Upper Strength). Because of the personalized nature of our strength program, there will also be total body routines available for athletes do not attend 4 performance training session/week.
Athletes who combine volleyball skills or basketball skills with strength training should not worry about over training. Our philosophy is quality repetitions vs quantity. High volume workouts put more stress on athletes which make them more prone to overtraining. Our approach enables athletes to still do their skill training while training 4 days per week without overworking their body. We do this with science based programing and considering athlete load demands. To prevent over training, athletes should focus on balanced nutrition, rest, and quality sleep to ensure proper recovery between workouts.