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STRENGTH AND CONDITIONING
Strength Training has been immensely valuable for many volleyball athletes over the years to reach their full potential.
G3's Methodology:
Two primary objectives: Injury Prevention & Athletic Performance.
Injury prevention is and should be our biggest priority. It doesn’t matter how great an athlete is if they are not able to play. Getting the athletes stronger is the best prevention of injuries.
For improving athletic performance, strength training is the key. In any sport, the stronger athlete is usually the better athlete. Physical training can start as young as 11 and follow a developmental progression through their adolescent years:
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Younger athletes (11-14) are focused on learning proper movement mechanics (running, jumping, etc.) and general balance, stability, and strength.
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Athletes (13-16) are introduced to a broader focus on strength training and endurance.
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After a few years of development and training, athletes (15-18) are introduced to higher intensity training through general and sport-specific strength and power training (power cleans, depths jumps, etc.)
The entire goal of multi-year training is to maintain the athletes' physical and mental health at high levels of performance and to prepare the athlete for the physical and mental demands of a potential collegiate career and/or life after sports.
STRENGTH AND CONDITIONING GROUPS
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A structured strength program facilitated through our advanced training app. This program combines convenience with personalized training, allowing athletes to track their progress while being guided by expert coaching and also have access to their workouts if they ever need to make up workouts.
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These tests assess your strength, endurance, agility, and other fitness parameters to tailor th training program and track improvements over time:
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Anthropometrics - Height, Weight
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Speed & Agility - Pro Agility Shuttle (5-10-5), T-Test, 20m, etc.
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Power - Vertical Jump, Med Bal Throw, etc.
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Strength - Trap Bar Deadlift, 3 RM Squat, etc.
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Anaerobic Capacity - 300 Yard Shuttle
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Aerobic Capacity - Shuttle Test
MIDDLE SCHOOL GROUPS
Groups training twice or once a week learning the foundations of strength and conditioning, proper form, balance, skill, and strength.
HIGH SCHOOL GROUPS
Groups train twice a week enhancing their athletic performance and decreasing the risk of injury.
IN-SEASON GROUPS
Group trains once a week during the season to maintain strength, mobility, and readiness.