Training

ELEVATE YOUR VOLLEYBALL GAME WITH OUR STRENGTH AND CONDITIONING PROGRAM

10-Month, In-Season Lifting with Personalized Tracking & Monthly Reports

Schedule: 1-hour class, once per week

Focus: Strength maintenance, power development, and adaptive weight training based on competition schedules.

Included for all Fusion & Nuclear teams:
Personalized Tracking & Monthly Reports

Each athlete will have personalized tracking to monitor strength progression, training load, and individual growth.
The strength coach will review athlete data to provide personalized feedback on gains and areas for improvement.

Monthly reports will summarize:

  • Progress in strength metrics (e.g., weight lifted, volume trends).
  • Training load adjustments to optimize performance.
  • Key areas for improvement based on individual data.
  • Recommendations for the next phase of training.

This program ensures Fusion & Nuclear athletes maintain peak strength and performance throughout the season, while also preparing for postseason and off-season development, all players are welcome to register.

Foundation & Strength Building
Time: Months 1-3

Goal: Establish a strength base and improve neuromuscular efficiency.

Key Focus Areas:

  • Progressive overload to increase overall strength without overtraining.
  • Controlled intensity to develop muscular endurance and movement proficiency.
  • Joint resilience focus to minimize early-season injury risk.
  • Initial strength assessments to track baselines.

Competition Adaptations:

  • Training loads adjusted 1 week before major tournaments to avoid excessive fatigue
    Slight reduction in volume if multiple matches occur in a short period.

Peak Strength & Power Maintenance (Months 4-7)

Goal: Sustain maximum strength levels while managing in-season fatigue.

Key Focus Areas:

  • Prioritize speed and force production with moderate-to-heavy weight training.
  • Reduce training volume slightly to prevent overuse injuries.

Competition Adaptations:

  • Deload week before peak tournaments to maintain strength without excessive fatigue.
  • Lighter weight, higher velocity training the week of competition for peak explosiveness.

Strength Preservation & Performance Optimization (Months 8-10)

Goal: Maintain strength while preparing for postseason or offseason transition.

Key Focus Areas:

  • Training volume decreases to manage cumulative fatigue
  • Final strength assessments to track full-season progress.
  • Joint resilience focus to minimize early-season injury risk.
  • Prepare for transition to off-season programming.

Competition Adaptations:

  • Adjust intensity based on remaining competition schedule (e.g., lighter loads before championship play).
  • Focus shifts to strategic load management to maintain peak performance.

THE NEXT STEP PROGRAM (10-MONTH PROGRAM)

Objective: Improve first-step quickness, power, and explosiveness for hitting, passing, and setting while maintaining performance throughout the season.

Training Schedule:

  • Duration: 10 months
  • Frequency: 2x per week
  • Session Length: 1 hour

Equipment Used: Jump boxes, resistance bands, OVR Jump technology

Progress Tracking:

  • OVR Jump Testing:
  • Video Analysis: Quarterly for technique adjustments
  • Strength & Speed Metrics: Regular tracking of first-step time

Focus: Foundation & Explosiveness. Build movement efficiency, power mechanics, and first-step quickness.

Dynamic Warm-Up
Explosive Strength

  • Box Jumps
  • Banded Squat Jumps
  • First-Step Banded Explosiveness

Acceleration & First-Step Quickness

  • Sprint Reaction Starts
  • Deceleration & Reacceleration Drills
  • Position-Specific First-Step Training

Core & Stability

  • Anti-Rotation Holds
  • Med Ball Slams

Focus: Power Development & Speed. Increase speed and strength while maintaining efficiency.

Dynamic Warm-Up
Explosive Strength

  • Depth Jumps
  • Single-Leg Box Jumps
  • Resisted Sprint Starts

Game-Speed Acceleration

  • Banded First-Step Acceleration
  • Position-Specific Quickness Drills

Core & Stability

  • Rotational Core Stability
  • Isometric Holds

Focus: Maximal Power & In-Game Transfer. Develop peak power and explosive first-step application in live play.

Dynamic Warm-Up
Explosive Strength

  • Weighted Box Jumps
  • Banded Broad Jumps

Game-Speed Acceleration

  • Quick Attack Transition
  • Setter First-Step Explosiveness
  • Passer Defensive Drop Step

Core & Speed Maintenance

  • Core Reactivity Drills
  • Flexibility & Recovery Work

Focus: Peak Performance & Maintenance. Maintain explosiveness and avoid fatigue for peak competition performance.

Dynamic Warm-Up
Max Power Work

  • Reaction-Based Plyos
  • Quick Step Acceleration

Position-Specific Quickness & Decision Making

  • Setter: Jump Set React & Release
  • Hitter: Explosive Load & Transition
  • Passer: Drop & First-Read

Core & Mobility

  • Isometric Core Holds
  • Recovery & Flexibility

Dynamic Warm-Up
Max Power Work

  • Reaction-Based Plyos
  • Quick Step Acceleration

Position-Specific Quickness & Decision Making

  • Setter: Jump Set React & Release
  • Hitter: Explosive Load & Transition
  • Passer: Drop & First-Read

Core & Mobility

  • Isometric Core Holds
  • Recovery & Flexibility

RECOVERY SUIT PROGRAM

Welcome to the Injury Prevention Program located in The Baptist Health Recovery Suite at The FTLUTD Training Facility. Designed to help volleyball athletes prevent injury, and maintain peak performance. Our program is supervised by our licensed physical therapist who will guide you through exercises and treatments tailored to your needs. “The best way to recover from injury is to prevent the injury from happening in the first place.” IPP offers a comprehensive solution to help. This program is open to everyone and included for Nuclear and Fusion team athletes.

Understanding the Normatec Recovery System
The Normatec Compression System is a clinically proven recovery tool used by elite athletes to enhance circulation, reduce muscle soreness, and accelerate post-training recovery. Based on intermittent pneumatic compression (IPC) therapy, it improves venous return, lymphatic drainage, and muscle oxygenation.

Daily Schedule (20-Minute Sessions) 5-Minute Setup & Pressure Selection

  • Athletes choose compression focus (legs, hips, or arms) based on training load and recovery needs.
  • Customizable pressure levels for individual comfort and targeted recovery.
  • 15-Minute Normatec Compression Therapy

Athletes relax in Normatec sleeves, experiencing controlled sequential compression therapy.

Progressive compression improves venous return, enhances tissue oxygenation, and promotes faster muscle recovery.

Post-Session Recovery Guidelines

  • Hydrate immediately after recovery therapy to assist in metabolic waste removal.
  • Track soreness & recovery levels for ongoing performance optimization.

Dynamic Compression Therapy

Normatec uses pulsing air compression to create a peristaltic wave motion, mimicking the body’s natural circulatory system. This encourages venous return (blood flow back to the heart) and helps clear metabolic waste products such as lactic acid, creatine kinase (CK), and C-reactive protein (CRP)—which are responsible for muscle soreness and fatigue

Gradient Compression

The system applies higher pressure at the extremities (feet, hands) and gradually reduces pressure toward the core. This one-way flow prevents backflow of fluids, improving lymphatic drainage and reducing swelling (edema) and inflammation.

Distal Release Technology

Unlike traditional compression therapy, which maintains constant pressure, Normatec releases pressure in each chamber after compression. This allows for continuous movement of blood and lymph fluids, preventing stagnation and ensuring maximum recovery benefits.

Increases circulation & oxygen delivery to muscles, promoting tissue repair.

  • Decreases inflammation & swelling by improving lymphatic drainage.
  • Reduces post-exercise soreness (DOMS) by clearing metabolic byproducts.
  • Improves joint mobility & flexibility by enhancing soft tissue recovery.
  • Enhances neuromuscular recovery by activating the parasympathetic nervous system, reducing stress levels.
  • Prevents overuse injuries by maintaining healthy tissue elasticity and reducing muscle fatigue.

Athletes in high-intensity training to enhance muscle recovery.

  • Athletes experiencing muscle tightness, fatigue, or swelling after workouts.
  • Players recovering from minor strains who need to maintain circulation & prevent stiffness.

Open to Fusion & Nuclear athletes directly after Strength Training & Next Step Program.

  • Normatec sleeves sanitized after each use to ensure hygiene and athlete safety

LOCATION

FTL UTD GYM 3801 SW 76th Davie Fl 33328

This is the perfect opportunity for young volleyball enthusiasts to learn, grow, and enjoy the game in a supportive and dynamic environment. Sign up today!

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