Blue Streak Sports Training

Volleyball: Overview

lacrosseVolleyball is a game of quickness, speed, strength and agility, but moreover, it is a game of techniqual disipline. In partnership with SoloSpike, we have an exclusive sport training program to maximize volleyball players’ first-step quickness, vertical jump and on-court agility. Through our science-based training protocols and patented equipment, we improve volleyball players’ jump mechanics so they rise higher with more hang time to gain more explosive power behind every hit.

Now you can receive elite volleyball specific training. With the Acceleration program the average athlete improves: 2 - 4 inches in vertical jump height, 8 - 10 inches in jump attack height, 33% increase in foot speed and 20% greater leg strength.

Our variety of training options allow for both intense group training and private training programs to develop and maintain your athletic edge. If skill is your focus, a week long camp and day clinics would be ideal for try-out preparation.

Below is a detailed overview of our Volleyball-based programs:


  • Improve running biomechanics
  • Increase explosive power
  • Increase stride length/stride frequency
  • Increase maximum sprint speed
  • Increase anaerobic tolerance
  • Improve foot speed/agility
  • Improve eye-hand coordination
  • Enhance posture/body positioning
  • Improve overall strength to reduce the risk of joint and tendon injuries

Components of Volleyball Training

  • Dynamic Warm-up/Cool-down
  • Speed Training
  • Strength Training
  • Cardiovascular/Endurance Training
  • Plyometric Training
  • Flexibility, Dynamic Balance and Agility Training
  • Core Stabilization Training

Volleyball Player

Dynamic Warm-up/Cool-down

  • Dynamic warm-up consists of activities to increase heart rate, blood flow, muscle temperature, and breathing rate. Warming up allows muscles to stretch more easily and joints to move more easily, thereby preventing pulling muscles, most commonly hamstring and quadriceps. Our warm-up also focuses on agility, speed development and flexibility.
  • Cooling down ensures athletes relax their muscles and reduce next-day soreness.

Plyometric Training

  • Plyometric training is an effective form of power training ideally suited to volleyball. Players perform specific plyometric drills for increased motor performance (coordination), explosive power, vertical jump height, lateral power and rotation, and landing strength.
  • Plyometric training combines elements of both speed and strength in single movement patterns that include the Athletic Republic PlyoPress, cord technology, longitudinal and vertical jumps, box jumps, and medicine ball drills for upper body and middle body torso power.

Speed Training

  • Players run on Athletic Republic Generation II Super Treadmills. These treadmills can reach speeds of 28 miles an hour and an incline grade of 40 degrees.
  • Players are taught proper running mechanics at high speeds. Stride efficiency and power make a faster, quicker runner.
  • Players also learn visually by seeing themselves in a mirror and by using Dartfish video motion analysis —something they cannot get on the court.

Strength Training

  • Volleyball players need incredible upper body strength to set up an effective block, spike harder, and set better. A sound weight-training program promotes stability and reduces the risk of injury.
  • Players utilize resistance bands, free-weights, medicine balls, and physio balls to strengthen muscles, joints and connective tissues.
  • The exercises are biomechanically specific to on-court skills including muscle movements used in hitting and setting.

Cardiovascular/Endurance Training

  • Cardiovascular and endurance training at BlueStreak includes short interval/high intensity sprinting sequences on our Generation II Super Treadmills. By using the same energy systems and tactical movements utilized in volleyball matches, athletes become fitter and faster.


  • Volleyball-specific flexibility exercises include static stretching, isometric stretching, and active isolated stretching (AIS). Improved flexibility helps to prevent injuries by assuring the muscles and tendons work together properly. It also makes the muscles more elastic for increased lower body explosiveness.

Dynamic Balance

  • Balance is crucial to every aspect of volleyball because good hits and strong blocks are easier when the player is properly balanced. Volleyball players perform a series of balance-specific exercises to strengthen their stabilizing muscles and allow for better muscular synergy and joint control.
  • Training routines include unstable and stable lifts, dynamic balance movements with the Bosu ball and a variety of off-balance training aids.


  • Agility is the ability to change speed and direction while maintaining effective control of your body. In order to improve agility, athletes learn a variety of agility drills, including advanced ground-based agility patterns and use of a speed ladder.
  • Ground-based agility patterns are conducted on our indoor Field Turf, track, and wood court.

Core Stabilization Training

  • Core stabilization is essential for proper posture, balance and stabilization. Functional exercises focus on spinal stabilization and increased proprioception (the ability to read and respond to changing conditions) during sports activities.
  • Core training consists of dynamic, multi-joint exercises that use free weights, medicine balls and circuit training.

Volleyball Skills

  • Skill development workouts include hitting, setting, and passing skills. Each player’s workout is specifically designed for her level of experience. Players are able to focus on improving their individual, position-specific skills.