Process

Home

Process

How The Program Works

Our‍‌‍‍‌‍‌‍‍‌ exercises revolve around a structured volleyball plyometrics system. The program is engineered to provide measurable and repeatable outcomes. The training is based on a distinctly outlined four-week plan. This plan is repeated two times to facilitate long-term growth.
Each stage increases power, quickness, and explosive strength. Plyometric training for volleyball players is used to achieve a goal. The advancement is slow, controlled, and deliberate. Each workout makes the vertical jump better and also the total performance. The organization allows for steady plyometric training to athletes who are willing to raise their level of ‍‌‍‍‌‍‌‍‍‌competition.

Program Tiers & Pricing : Intermediate–Advanced Small Group Training

$349/month — 1x/week

For athletes who already understand lifting basics and want volleyball-specific performance development.

Full-body performance training
Power clean fundamentals
Flat-ground, hurdle, resistance, and box-jump plyometrics
Strength cycles with planned deload
Ability to swap a weekly session for a 1-on-1 skill session if needed

In case an athlete is not ready for this level, we might suggest a short-term educational 1-on-1 path prior to group placement.

$599/month — 2x/week

Double the weekly training for faster progress.Includes everything in the 1x/week plan, plus:

The athletes who are going to be perfect for this are those preparing for trials, switching to varsity, or competing at higher club levels.

$699/month — 3x/week

Our most comprehensive performance track—best for motivated athletes with competitive goals.

The athletes, who are on this program, can progress at the fastest speed due to the mixture of group development and personal coaching attention which they ‍‌‍‍‌‍‌‍‍‌receive.

Visual Program Overview

1. Diagnostics

Week 1:

Build the Foundation

Day 1: Strength Day

We primarily concentrate on strength training to enhance power output.
Impaired legs, for instance, cannot achieve high jumps or support an
intense volleyball fitness session.

Day 2: Performance Day

Athletes perform fast and explosive plyometric exercises, along with
speed-based weightlifting, to increase their jumping power. With this
practice, the athlete's approach movement is being perfected with the
help of more complex plyometric exercises.

Week 3:

Test and Measure

Week‍‌‍‍‌‍‌‍‍‌ 3 is when full PR testing for strength and performance. We also measure vertical jump, agility, and the main plyometric volleyball workout indicators. This information is used to monitor the progress of plyometrics for the vertical jump volleyball ‍‌‍‍‌‍‌‍‍‌results.

Weeks 5–8:

Repeat and Elevate

The‍‌‍‍‌‍‌‍‍‌ whole cycle repeats with even more focus and accuracy. Such repetition deepens the skill, and volleyball plyometrics power development is enhanced. Players receive steady gains through a well-planned plyometric program.

2. Training

Coaching Support

Two specialist coaches lead each session. In this way, there is continuous feedback, correction, and encouragement. The athletes are given direct support through plyometric training.

Strength and Performance Split

Training‍‌‍‍‌‍‌‍‍‌ is separated into strength days and performance days. Strength days increase the power of the lower and upper body. Performance days are dedicated to high-intensity plyometric exercises and speed-oriented lifting. Such a balance helps the player not only to develop the vertical jump but also to improve the overall volleyball-specific ‍‌‍‍‌‍‌‍‍‌fitness.

Individual Development Sessions

Focused‍‌‍‍‌‍‌‍‍‌ development ar identified on weekend one-on-one meetings. Such sessions are directed towards identifying specific gaps or a lack of skills in a performance. This is beneficial for self-progress.

Such a training approach serves as a powerful tool to keep one’s work regular, ensure the presence of a coach’s authority, and register the progress made in a quantifiable ‍‌‍‍‌‍‌‍‍‌way.

3. Testing

Weeks‍‌‍‍‌‍‌‍‍‌ 1 and 2:

Focus on developing strength and plyometric power.

Week 3:

Focus on personal record attempt for vertical jump and performance.

Week 4:

Time for recovery and getting back.

Cycle Repeats:

The process of testing and training starts again for further ‍‌‍‍‌‍‌‍‍‌progress.

4. Results

Testing‍‌‍‍‌‍‌‍‍‌ Every 4 Weeks

Progress is consistently being measured.

Vertical Benchmarks

The jump performance is compared to well-defined standards.

Agility and Strength Tracking

The improvements in movement and power are being tracked.

Honest Expectations

The results are achievable, obtainable, and ‍‌‍‍‌‍‌‍‍‌open.

What Athletes and Parents Can Expect

Parents‍‌‍‍‌‍‌‍‍‌ and their volleyball athletes can be sure of clear, measurable outcomes. The confidence of the player is actually enhanced by the training because of the orderly progression and the regular feedback. The athletes become fit enough to be able to compete at a higher level. Their performance gets better through strength, speed, and volleyball plyometrics. The program gets the athletes ready for the physical challenges of the college level with honest expectations and clear ‍‌‍‍‌‍‌‍‍‌tracking.

Frequently Asked Questions (FAQs)

1) When are your diagnostic sessions held?

We have those from 4 to 8 PM Mon-Thu in a small group setting for intermediate to advanced athletes, and Fri-Sun from 9 AM to 9 PM for beginners or socially distant athletes.

2) What are your tiers and why?

2 coaches are present at each session for safety and guidance:
- 1x per week focuses on only jump training 1on1 or small group setting
-2x per week full body training for both 1 focusing on reflexive response, lateral movement, speed drills focus
2nd full body focusing on jump response time , speed jumps,max effort jumps, boundering jumps
-3x per week all of the above with an added skill day for extra recovery focus,mobility, or skill deficit from aproach coaching to Olympic lifting

3) Where are videos to view your training?

We currently post videos on our Instagram account (worthy_volleyball_plyometrics)

4) Can I bring a friend for my athlete?

Yes, we encourage your friends to join - it's a great way to build our Worthy Volleyball community. The diagnostic session is free and upon sign up, kids parents are charged separately.

5) If I bring a friend, does that change the price?

We have an affiliate program with our community of parents; to inquire about that opportunity, please call us or send us a message on our Contact Us page.

6) What are your make-up session policies and cancellations?

We ask that you make up all your sessions in our small group sessions from 4 to 8 PM. We allow only one 1-on-1 session per weekend to give fair availability to all our athletes.