Over half our Volleyball players increased their Standing Vertical Jump by 1-3" in March. about 1/3 Added another 1" to their Approach Jump. Several Maintained (mostly our Setters/L/DS) who aren't leading attacks like the OH/MB/RS. The only thing we did to try to improve these numbers was do more Vertec touches every session Wk1: 2 Each Wk2: 3 Each Wk3: 4 Each Wk4: 5 Each We still did other plyometrics but gradually reduced that volume each week as we increased volume on the Vertec. We did push more strength as well on our Front Squats and Trap Bar Deadlifts. Contrast the lifts with more plyometrics for additional jump Volume. Pin Squats with/out bands or chains could be where we move into next while doing additional contrast work each set. Improving their actual skill to be better jumpers is what they can do. Couple of notes: Many were in and out of tournaments, sometimes missing sessions, sick or on spring break vacation so we will also take the results with a grain of salt because mid summer when nobody travels can look different in my opinion. There is also "testing jitters" that overcome with more reps because many of these girls will jump 2-4" higher across all positions in games with adrenaline and competition. Attached is some homework to consider if you are also wanting to add another 1-3" in the next 1-2 months.

💰Squatting is a tool, not a rule - the best squat depth depends on the athlete, their sport, and their performance needs. While deep squats can be beneficial in certain contexts, modern strength and conditioning coaches. emphasizes a more nuanced, sport-specific and athlete-centered approach to squatting, incorporating factors such as limb angles, limb stiffness, force-velocity spectrum, and movement transfer to sport performance. Squatting at various depths (deep, parallel, above parallel, quarter) can all contribute to strength and power if programmed properly. 🏋🏻‍♂️In short, modern sports performance training recognizes that squatting is a tool, not a religion—and using multiple depths strategically yields the best results for athletic performance.

Check out our Sports Nutrition Guide. It’s a simple approach to get organized in how to eat on lighter days vs higher intense days. Most days should probably be a simple balanced meal approach. If you need a more personalized approach to your Sports Nutrition, feel free to text me and we can chat about your Goals 210-414-3077 https://getswiftresults.net/products/nutrition-protocol

Often we get carried away thinking “more more more” in a daily workout. More exercises usually. Either we think “more”= “greater” or we try to cover too much because we only have so much time to train with the athletes. Truth is, less is more, more often than not. Especially when it’s additional to what they do with school & club teams on top of school & lessons. 1-2 sets for a handful of plyometrics. 3-5 reps, maybe 6-8 at times. 4 or so max effort sprints or touches on the vertec. 4-6 lifts 3-4 sets mostly. Different muscle groups within pushes/pulls & different planes of movement. Easy place to get an extra dose of workouts. It’s like tutoring. You’re getting extra work & focus but it’s not a full day of classes in volume.

🏐 Welcome to the Swift Performance Training Community! 🏐** Hey everyone! 👋 I’m thrilled to have you here. This space is dedicated to all things **Strength, Power, Speed, Nutrition, and beyond** for volleyball athletes who are committed to leveling up their game. Whether you're an athlete, a coach, or just looking to learn more about high-performance training in volleyball, this community is here to support you! Here, you’ll find: - **Weekly training insights** and tips to boost your power, speed, and endurance on the court. - **Nutrition guidance** to help fuel your performance. - **Q&A sessions** to tackle your specific training challenges. - A place to **connect** with like-minded athletes and share your wins, struggles, and progress! Feel free to introduce yourself below and let us know what you're looking forward to gaining from this community. Excited to have you all here as we grow, learn, and achieve together! **Let’s get stronger, faster, and more powerful – together!** Watch this video please 👇🏻 https://youtu.be/wrYdvwsWzGQ?si=zwfyAB2uykMVm4Xt