This program is for WSYMCA Club Volleyball 25-26 Participants ONLY

Volleyball Strength &Conditioning 

Program Overview
This program will work with our girls volleyball athletes this season to build a safe, effective strength foundation that supports their volleyball performance and reduces injury risk. The focus is on proper movement, confidence, and age-appropriate strength development.

Weekly Structure

1. In-Person Strength Session

Each week the team will have one coached session covering:

• – Proper form and technique
• – Safe jumping and landing mechanics
• – Core strength and stability
• – Shoulder health
• – Lower-body strength for power and explosiveness

2. Paper Workout

Athletes will also receive a simple workout to complete at home or at the Y. This reinforces what we practiced in person and encourages consistency. Workouts are designed to be clear, safe, and achievable without heavy equipment.

Qualifications (Instructor: St. John (Sin Jin) Schwartz)

• – Youth Development Coordinator at the West Shore YMCA
• – Experience coaching and training youth athletes ages 10–18
• – Currently provides programming for the WS YMCA Swim Team
• – Background in designing age-appropriate strength programs
• – Focus on technique, safety, and long-term athletic development
• – ACTION CPT (certified personal trainer), NCCA (trainer certification)

Benefits of Strength Training for Volleyball Athletes

• – Increased vertical jump
• – More powerful hitting and serving
• – Better speed and quickness
• – Reduced knee and shoulder injury risk
• – Improved confidence and body control

Held at the West Shore YMCA

Teams 17/Black, 17/Blue, 18’s train on Tuesdays, choose either 5-6pm or 6-7pm

• Tuesdays, Jan. 6-27
• Tuesdays, Feb. 3-24
• Tuesdays, March 3-24
• Tuesdays, April 7-28
• May-Aug, TBD

Teams 15/blue, 15/black, 16/blue, 16/black train on Thursdays, choose either 5-6pm or 6-7pm

• Thursdays, Jan. 8-29
• Thursdays, Feb. 5-27
• Thursdays, March 5-26
• April 9-30
• May-Aug, TBD

FEE: $10/month for team members (members only)
Max 20 participants per hour
Must register no later than the 3 days prior to the 1st program day of each month.

Want to meet St. John and give the program a try first? Register below for 1 of the Free Trial Dates.

FREE TRIAL DATES:

• December 23
• December 30

-open to all teams (15/blue through 18’s)

-max 20 per hour (5-6pm, 6-7pm)

Participants are to only choose one of the two days