Volleyball strength training · Apex, NC
Volleyball strength training, coached one rep at a time
Strength is the part of volleyball physical training nobody at the club owns. It's the part we do.
Most people think strength makes a player bulky
In volleyball, strength shows up somewhere else.
It's a higher block jump. A harder arm swing. A first step that beats the ball. And a body that's still healthy in May.
A stronger athlete doesn't play a different game. She plays the same game with more to spend.
What a volleyball player actually needs to be strong at
- Hips and legs — squats and hinges for jump height, and the braking strength to land from it.
- One leg at a time — volleyball takes off and lands on one leg constantly; single-leg strength is trained, and tested, left and right.
- Upper back and shoulders — pulling strength and shoulder control, because a hitter's arm speed depends on a shoulder that is both strong and mobile.
- Trunk — the link that moves force from the floor into the swing.
Is it safe for a 12- or 13-year-old?
Yes, when it's supervised and progressive. The National Strength and Conditioning Association and the American Academy of Pediatrics have both reviewed the evidence: properly supervised strength training does not harm growth or growth plates. Here's what the position statements actually say.
The bigger risk is the opposite — a full club jumping load on an athlete with no strength base.
Where this comes from
How a session runs
- A warm-up with a purpose — mobility for hips, ankles and shoulders, then landing practice.
- Power work — jumps, throws or swings, done fresh.
- Strength work — the main lifts, coached in a group of 3–5 so every rep gets watched.
- Shoulder and trunk — the work that keeps a hitter swinging all season.
Every athlete is tested before she starts and re-tested as she progresses, so strength gains show up as numbers, not guesses.
Train with us in Apex — or online
In person at The Performance Academy, 1010 Classic Rd, Apex, for families in Apex, Cary, Raleigh, Holly Springs, Fuquay-Varina and Morrisville. Directions.
Outside the Triangle, the same program runs online with video form checks.
Request an assessmentQuestions parents ask
Will lifting make my daughter slower or bulky?
No. Young athletes get stronger mostly by learning to use the muscle they have. The goal is force for jumping, swinging and stopping — not size — and it is trained alongside speed so she gets quicker, not heavier.
How many days a week should a volleyball player strength train?
Two sessions a week is a strong base for most club players; three in the off-season. In season we usually drop to one or two shorter sessions so she stays strong without arriving tired.
She already has club three days a week. Is this too much?
It depends on her total load, which is why we ask about practice and tournament schedules up front. Strength work is planned around club, not on top of it. Our article on hours per week explains how we size it.
Is this different from what her school weight room does?
Usually, yes. School programs are often written for a whole team or another sport. Ours is built from her own testing and from what volleyball asks of her body — single-leg strength, landings and shoulders included.
Do you offer volleyball strength training near Cary or Raleigh?
Yes. Our gym is in Apex, at 1010 Classic Rd, and we train families from Cary, Raleigh, Holly Springs, Fuquay-Varina and Morrisville.