Strength and Conditioning for Volleyball Athletes
Improve your vertical, move better on the volleyball court, and prevent injuries
Perfect for Middle school, high school, and college volleyball players
Coach Dan is a jump training Specialist who has also been playing volleyball for over 20 years. He has personally seen the results of his own jump training by achieving a 40+ inch vertical leap.
We have worked with hundreds of volleyball athletes and are Proud Partners with Pittsburgh Elite Volleyball Club
Why Participate in Strength and conditioning to improve your Volleyball Performance?
Improve Volleyball Specific Qualities Such As:
Jump Height
Speed and Quickness
Hitting and serving strength
Mobility
Core Strength
Conditioning
Strengthen Weaknesses and Correct Imbalances
Prevent Injuries to Keep You on the Court
Learn From an Actual Volleyball Player and Collegiate Volleyball Strength Coach with the credentials to Help Elevate Your Game.
Scroll down for more information on what the training may look like
“As a Jump Training Specialist I can help athletes of all sports improve their vertical leap! Participants can expect to add inches fast and experience continual improvement as they continue to train. I live what I preach as I have added 18 inches to my own vertical over the years.”
- Coach Dan
“Everyone here is amazing and ever since I went to this gym I have seen improvement in my play on the court. I have been to a bunch gyms and none of them compare to this gym. I genuinely love coming to the gym everyday, the staff pushes you and they are fun to be around. Everyone should come and try it because they will not be disappointed :)”
- Dom Felix | North Catholic HS and Sacred Heart University
“I coach volleyball in the area year round. I've sent both high school and club players to train with Dan at Become Better SPPT, and I cannot recommend his services enough. I've seen him produce great improvements in the athleticism, strength, and specifically jump power of so many of my athletes. I watch high school players get stronger year after year of training with him, and I watch club players jumping noticeably higher after just a short club season of working with Dan. Volleyball seasons are short, and injuries are bad. I know he ensures their safety not only while they're training with him, but also while they're playing by preventing muscle imbalances and focusing on strength and stability. Injury prevention is so overlooked but such an important part of getting through a full season. As a final note, the athletes just really like training there. It's a good environment focused on self improvement and motivation. I see athletes becoming not only stronger, but much more confident in themselves. Honestly, it's right in the name.”
- Brandon Hanson | Volleyball Coach at Peters Township & Pittsburgh Elite Volleyball Club, Former Player at Bethel Park HS and The University of Pittsburgh
The Trainer - Dan Knorr, M.S. - Exercise Science, NSCA - CSCS, USAW-1
As a published researcher on vertical jump training and a competitive volleyball player himself, Dan is an expert on taking your game to the next level. From playing for nearly 20 years, he is well aware of what volleyball athletes physically need to improve on the court and knows first hand what it feels like to go through this training because he has done it himself. In addition, he holds a Master’s Degree in Exercise Science where he has learned about the adaptations the body goes through and how to progress it optimally for the best results. Dozens of volleyball athletes both in high school and college come to train with Dan throughout the Pittsburgh area and we would love to add you to that list!
Click Here To Read Coach Dan’s Full Bio
What do we do for Volleyball Training?
All of the training we do will of course be very specific to Volleyball. We also take extreme care in proper execution of each movement. This will not only keep each athlete safe, but will also ensure progress is continually made. Modifications will be made when necessary for each individual based on their abilities and any injuries they currently have. Sets, Reps, and Weights will also be very individual.
The vertical jump is one of the most critical skills to master for the sport of volleyball. At Become Better Sports Performance and Personal Training, we can help you improve your vertical jump with our volleyball training program. Our program focuses on developing the skill and technique of jumping and landing while we drive up your strength and power with a combination of weight training and plyometrics.
The emphasis for the volleyball training program will be placed on vertical jump training, but other athletic qualities such as agility, quickness, and conditioning will be prioritized as well. Our volleyball training program is perfect for just about any high school or collegiate athlete who is looking to improve their vertical jump, total body strength, and athleticism whether male or female.
Vertical Jumping
A big emphasis will be placed on improving vertical leaping ability which is a major specialty of mine. This will be accomplished through getting the lower body stronger and more powerful, but also by going over jumping technique. Both low and high level plyometrics will be used to assist in making the girls faster. Many of the things we do for jumping will also translate very well into lateral quickness on the court.
Exercise Examples - Depth Jumps, Weighted Jumps, 1-Leg Hops, Jump Position Holds, etc...
General Strength Training For The Upper and Lower Body
General strength training for the upper and lower body is a major weakness for most High School Girls. Lower body strength will also translate well to jumping ability.
Lower Body Exercise Examples - Squats, Deadlifts, Lunges, Step-Ups, etc...
Upper Body Examples - Presses, Chin-ups/Pull-ups, Rows, etc…
Volleyball Specific Exercises and Injury Prevention
We recognize that many of the major injuries in volleyball revolve around the ankle, knees, and shoulders. So each session will have dedicated time to strengthen the muscles around those joints in order to try and prevent as many injuries as possible. We will also work smaller muscles to help more specifically with volleyball performance.
Exercise Examples - External Rotations, Band Walks, Balancing, Wrist Twirls, etc…
Conditioning
We want to make sure the athletes are well prepared for longer matches and tournaments. We concentrate on using the same energy systems most often used in volleyball. This is mostly high intensity short bursts followed by a little rest, but also longer cardiovascular exercises will be used.
Exercise Examples - Sled Pushes, Rowers, Bikes, Tire flips, Battle Ropes, etc…
“Over this past year I have really dedicated myself to fitness. Become Better has not only helped me improve my volleyball skills but has also made me become dedicated to self care. I look forward going to the gym because the coaches keep me motivated and they make working out fun!”
- BELLA TAYLOR | PETERS TOWNSHIP VOLLEYBALL PLAYER
“Dan, Joey, and Nik are great trainers who push you to the limits to get the best out of you. I have become a better athlete and volleyball player from working with them. If you want to become stronger and stay motivated then it’s the right place for you.”
- TONY BOFF | VOLLEYBALL PLAYER AT BETHEL PARK HS AND ST. FRANCIS UNIVERSITY | LIBERO/RS
