Volleyball - Middle School - Off Season Training Program - 12 Weeks

Give yourself the best opportunity to excel next season with our comprehensive 12 Week Volleyball Performance Training Program.  This middle school volleyball training program was created and used with successful middle school teams, and has been updated for use with all middle school volleyball players across all levels. - with the focus of athlete development (ability to move quicker and more efficiently), jump training, and reducing the risk of injury.

Who is this for?

If you are a 11 - 14 year old volleyball player this program will be a great fit to get you ready, better than ever, for your next season.  Formatted and adapted from our successful middle school championship and club volleyball championship program, this program would also be suitable for any middle school player looking for THE EDGE going into the next season.

What's the training schedule?

There are 5 training sessions each week, for 12 weeks, and each day includes videos, prescribed set/reps/time, and descriptions when additional details are needed.  Your weights and times will be tracked.  

What type of sessions are included?

  In addition to better preparing you to perform at your best level when it truly matters, and reducing your risk for injury, this program addresses the following training components.  

• Mobility/Flexibility: Exercises designed to help improve quality and efficiency of movement
• Speed and Power: Specialized sprinting, jumping, throws, and plyometric exercises to develop speed and power, which translate to faster feet and reaction time, more speed, more power in your serves and hits, plus it will get you jumping higher throughout the games.
• Agility: Drills and exercises to improve change of direction and agility at full speed
• Strength (both single and double leg): Weight lifting and other resistance exercises to build strength for more explosive movement on the court, and resistance to injury
• Balance/Stability: Specific exercises to improve body control, balance and stability helps with serving, diving, hitting, setting, spiking and overall performance
• Conditioning (specific): exercises specifically chosen to help you build volleyball specific endurance and stamina

What equipment is needed?

Full gym (Dumbbells, barbells, resistance bands, med ball)  and room for speed and agility training with optional sleds and hurdles.  Access to hills for sprinting and jumping is a bonus.  If you do not have all of the equipment needed, there are alternative exercises listed in the app as well.

This is a proven 12 week program, and we recommend also printing the workouts to keep for your records.  All sessions are logged through our partner app, and access will be granted once your purchase and create your account.  You will have 16 weeks to complete the 12 week program, beginning at purchase date.  When the 16 weeks duration is completed, you will no longer have access to the program.

How do I get started?

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly