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The term core strengthening gets completely over-used in the strength training world. What does it really mean? Is it important? There is not a real definition of core strength. When I use the word core, I refer to exercises that focus on strengthening our abs,...

Speed/Agility/Coordination Ladder Drills Like every strength coach I want my athletes to be fast, agile and coordinated. I have my volleyball athletes spend 5 minutes after their warm up with various ladder drills. These drills test the athletes speed, agility, and...

Hit harder by adding more trunk rotation and power behind your arm-swing. The video below gives you 4 exercises that will add some serious pace behind your attack. ***Please note that these exercises are not for beginners! https://vimeo.com/99147239 To improve your...

A volleyball players shoulder is almost as important as Jockey’s horse. If you do not take care of your attacking shoulder you will have a short, frustrating volleyball career. If you wait until you are experiencing shoulder pain to start taking proper care of your...

Jump Higher By Squatting Better Squatting variations are one the most important exercises in a volleyball players training routine. If you squat properly and increase the weight intelligently your vertical will improve. However most people are awful squatters which...

Squatting variations often form the back-bone of a volleyball players workout routine. If you squat technically and take the proper safety precautions, big time improvements will be made. However, most athletes are sloppy with their technical execution and do not take...

Reid Hall breaks down the components of one of his workouts that he puts a group of 16 and 17 year old female volleyball players through. Reid has helped develop many top level volleyball players. This video features 4 future D1 volleyball players. One of the athletes...

Adding band resistance to a volleyball players defensive movements can really help improve the athletes speed at which they get to the ball. The resistance helps the athlete really feel the muscles required to generate a powerful first step that accelerates their body...

All volleyball players want to improve their vertical jump. However, the process to making these improvements seems to be a mystery. The internet is polluted with non-sense when it comes to “vertical training,” which causes athletes to be working hard but not making...

Volleyball players need to be following a workout program or else they will be left behind the competition. Relying on the athletes genes to take them to the next level is setting up the athlete for disaster. The purpose of this article is to make volleyball players...

A volleyball players pre workout routine is extremely important. The majority of the time when an athlete gets injured early in practice or a workout is because they did not warm up properly. Athletes should NOT be rushing their warm up. The purpose of a warm up is to...

The Volleyball Nutritional Guide is going to focus on what to eat, how to eat, when to eat, and how much to eat for optimal performance. Volleyball players need to view themselves as elite level athletes. Elite level athletes need to make elite level decisions in...

What is contrast training? Contrast training is performing a strength focused exercise immediately followed by an explosive bodyweight exercise that mimics the movement pattern of the strength exercise. Check out this video to understand what I mean… Contrast training...

Volleyball players being side-lined because of an ankle injury is way to common. It is really hard to improve when your ass is glued to the bench because you are nursing a sprained ankle. The ankles get stressed with almost every movement in the game. They take a ton...

Volleyball Ankle Sprains Part 1; Understanding The Acute Ankle Injury Guest Post By: Sam Pedlow- MPT, BPHED, BScH, Team Canada Beach Volleyball Player Chances are if you have played volleyball for longer than a few competitive seasons, you or one of your teammates has...