This program is for WSYMCA Club Volleyball 25-26 Participants/YMCA Members ONLY. 

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. Max 20 participants per hour. Must register no later than the 3 days prior to the 1st program day of each month.

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 exploseiveness
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.
3. Instructor – St. John (Sinjin) 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

Schedule for 17U Black and 17U Blue (Choose either 5:00-6:00pm or 6:00-7:00pm)

• Tuesdays January 6-27
• Tuesdays February 3-24
• Tuesdays March 3-24
• Tuesdays April 7-28
• May through August schedule TBD

Schedule for 15U/16U Black, 15U/16U Blue (Choose either 5:00-6:00pm or 6:00-7:00pm)

• Thursdays January 8-29
• Thursdays February 5-27
• Thursdays March 5-26
• Thursdays April 9-30
• May through August schedule TBD

Ages: 14-18 years

Location: Held at the West Shore YMCA Gymnasium

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

• December 23, 2025
• December 30, 2025

Free trials are open to all teams 15U Blue through 18s. Participants are to only choose one of the two days.