Volleyball Training

Volleyball is a very powerful sport demanding strength from the ground up. Having a strong core, good hip flexibility, strength to jump, a strong back and shoulders are critical to becoming a competitive player. The average volleyball rally lasts anywhere between 4 and 6 seconds with approximately 11 to 16 seconds rest until the next serve. Volleyball training should be attacked in the same manor with the athlete working for a prescribed time and followed by 3 or 4 times that length for a rest period, so the body can restore its primary energy system. Easier put, a 1:3 or 1:4 work: rest ratio.

Volleyball workouts should train the phosphagen and glycolytic energy systems. The phosphagen system will kick in almost immediately providing the body with energy; however, this system is only sustainable in full capacity for about 6 seconds and is fully depleted by 30 seconds. The glycolytic system starts to kick in around 15 seconds and is running on all cylinders by 30 seconds and last up to a minute.

Volleyball training with Donato Sports Performance’s comprehensive off-season program will not only include the training of these systems through flexibility training, core training, balance training, plyometrics training, speed training, agility training, resistance training, and sports specific conditioning, your athlete will learn what it means to become a leader on and off the field of competition.

Having experience as a player, coach, trainer, and parent; families who entrust their athletes to Donato Sports Performance should know that the well-being, and safety of their child comes first. The other crucial aspect of our volleyball training system is the mentorship that the athletes will receive. They will learn real life skills and leadership development qualities that they will use for the rest of their lives. Becoming a stronger, faster, more capable athlete is a great short-term goal and with commitment and attendance, those goals will be accomplished.

Having a relatable mentor who truly cares about not only the athlete, but the person is our goal to each family that trains with Donato Sports Performance.

Recommended Package

Off-Season - $1,225.00

3-4 workouts per week (depending on experience) for 12 weeks leading up to desired season. This is a fully integrated sports performance program which includes: Flexibility Training, Cardiorespiratory Training, Core Training, Balance Training, Plyometrics Training, Speed/Agility/Quickness Training, Multiplanar Resistance Training, and Sports
Specific Conditioning.