Acceleration & Skills

The Acceleration & Skills program begins with a pre-test to measure the athlete's current fitness level. The athlete is then matched to the protocol that best suits his or her athletic capabilities.

Speed Training

Players run on Generation III Super Treadmills in short, high-intensity bouts. This treadmill can reach speeds of 28 miles an hour and an incline grade of 40 degrees. Burst training on the treadmill creates improved anaerobic conditioning simulating a point in a volleyball match. By taking advantage of the steep incline capability of the treadmill, players improve leg and hip strength to increase vertical jump height.

Strength Training

Volleyball players need upper body strength to set up an effective block, spike harder and set better. Strength exercises are biomechanically specific to on-court skills, including muscle movements used in hitting and setting.

Plyometric Training

Players perform specific plyometric drills for increased coordination, explosive power, vertical jump height, lateral power and rotation, and landing strength. Improved body control and reaction time enhance performance and reduce the risk of injury.

Skills

Coached by veteran high school coach Shannon Carr, training topics include hitting, setting, and passing skills. Each player’s workout is specifically designed for her level of experience and includes hitting mechanics, setting techniques, serving mechanics, passing techniques and defense basics. Players are able to focus on improving their individual, position-specific skills.

Schedule/Cost