Xplosion Program

The Xplosion Training program blends ten performance tools, which focus on the development of athleticism and elasticity in the athlete. Our athletes go through an assessment and then a sport specific conditioning plan is designed. The focus is on developing all areas of our athletes, which will help them to win at the highest level.  The Volleyball Strength and Conditioning Program focuses on:

Specificity of the Sport:

• Game of Skills and Stratagies
• Place ball in desired location, at right height, direction, and speed
• React to opponents placement of ball and move quickly in correct direction

Volleyball Specific Endurance

• Average play lasts about 6 seconds followed by 14 second rest, not including player timeouts or subs
• Need to work on maximum intensity drills followed by adequate recovery

Agility and Quickness

• Need to be able to get into proper position to attack, block, and dig
• Must be able to execute basic motor skill such as starting, stopping, shuffling, and jumping
• Average number of steps taken in one direction during a match is 2-3 steps
• Is Important to become efficient and powerful in starting, stopping, and changing direction quickly
• Must also be able to move from horizontal to vertical planes

Power and Explosiveness

• A Superior volleyball player can go from no movement to max speed in 2 to 3 steps
• For maximum power athletes must be able to decelerate (load) efficiently, stabilize (hold), and accelerate (explode) efficiently

Stability and Mobility

• Stability and Mobility training teaches the body to first decelerate, stabilize, and accelerate efficiently
• This creates more stable and powerful athletes
• This also decreases chances of injuries

Testing

• Leg Power: No step and 1 step Vertical
• 5-10-5 Shuttle: Change of Direction and Agility
• 10 Yard Sprint: Acceleration
• Maximum Push-Ups: Muscular Endurance
• Maximum Sit-Ups: Muscular Endurance
• 300 Yard Shuttle Anaerobic Endurance