PHYSICAL TRAINING

HERE IS WHAT TO EXPECT AT OUR WEEKLY SESSIONS

4th-8th Grade

Join Coach Al and Coach Jenna for a small-group workout. Each session is geared to elevate your game by working on; speed, agility, footwork, movement, throw, jump, physical strength, and eye sequencing.

​

Physical Strength:

Training both large and small muscle groups (such as through squat jumps) builds power and control. In volleyball, strength directly supports serving, hitting, and proper jumping and landing technique.

Speed & Agility: 

Focus on burst movements, balance, stability, and smooth muscle conditioning. In volleyball, these skills are key for controlling chaotic balls and staying strong during long rallies.

Footwork & Movement: 

Develop proper footwork for hitting, blocking, and weight transfer during serving. Training includes establishing a strong base, efficient release movements, and getting to the ball quickly and effectively on the court.

Throw:

Focus on proper mechanics for arm swing, weight transfer and hip rotations. In volleyball, these movements directly support more effective hitting and serving.

Jump:

Break down and train proper jumping mechanics, focusing on takeoff, body control, and safe landing. In volleyball, these skills are essential for blocking, hitting, and executing a jump serve.

Eye Sequencing:

Train the ability to track the ball effectively by focusing on its direction — from where it’s coming to where it’s going. Strong eye sequencing improves reaction time, anticipation, and overall ball control in volleyball.