South Bay Volleyball logo
South Bay Volleyball Jump Training Program


SBV Jump Training and Plyometric Program







Pre-Training Program

Our prep course for our more intense January program.  In this class we focus on creating a base level of fitness to prepare the body for the more rigorous 3-month January Program.  We focus on full body strengthening, cardio, core strength and stability and flexibility.

November - December - 6 weeks, $225. ($200 for returnees)
Meets Mon/Thurs 7:30-8:30pm


Training Program

January - April - 3 months, registration is $425.
Workouts meet twice a week on Mondays and Wednesdays -7:30-8:30pm.


The South Bay Volleyball Training Program began in the winter of 2001 (also known to our trainees as" the Jump Training Program") or "The Plyometric Program".  Our Training program is a 3 month intense fitness program geared for all explosive sport athletes.  It runs from January - April.  Since its inception, we have added a 6 week "prep" program that begins in early November called the Pre -Training Program.  This is for the athlete to ease into their training gradually in order to achieve optimal base level of the January program.  Further, we have created a "Maintenance Program" so that athletes can take everything they have built in during the January program and acclimate their bodies to extended durations of peak performance.   This is crucial for tournament players during the season.

Our volleyball specific program started with a very similar training regimen as the United States National Volleyball team.  Since then, it has grown and evolved into a hybrid of several new ideas and old school philosophies based on new training studies and techniques.  At each workout, we warm up, stretch, complete that day's training routine, do full core stability training, warm down, and stretch again.  Although our program is Volleyball specific, we have also had the opportunity to use this program to train snowboarders, basketball players, soccer players, rock climbers, tennis players, rugby player and of course those just trying to get into shape for the summer.


Optimal Performance Pyramid

We believe in the Optimal Performance Pyramid (OPP) a very similar program used by the US National Teams as well as our strength and fitness trainers at Lewis University.

The Optimal Performance Pyramid is basically a 3 part pyramid.  The first, and broadest, level is Functional Movement.   Functional Movement simply refers to developing adequate strength, mobility, body control and movement awareness in order to safely handle higher level movements.  All exercises done in this phase are geared to acclimated the body to the same type of movement in beach volleyball.  In fact, on several days we train on the sand to acclimate the body to the varying terrain and its lack of stability.

The second level of the pyramid is Functional Strength . In this phase we introduce raw strength and power - also volleyball specific.  Athletes without adequate time spent on this level will also find that they have a harder time mastering new skills and will often suffer the "performance plateau" with their progression.

The last, and smallest, level is Functional Skill. This includes plyometrics and Olympic style lifts. These methods will only yield the biggest volleyball athlete gains if they are used by the athlete that spent the appropriate time developing the base levels of the performance training pyramid. Unfortunately, over use of training methods in this level can actually slow down and stagnate skill development and fitness progression.

 "Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport.  Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump.  Plyometric programs should be closely monitored by a professional due to the increased ability for injury."



 3 months, registration is $425. January - April

Meets Monday's and Thursday's 7:30 - 8:30pm.



Due to the intensity and progression of this program, the January Training Program has a “4 strike” attendance policy. If 4 workouts are missed or if the trainee shows up late 4 times, without one full week’s notice, the trainee is released from the program. Also, if the trainee misses 9 workouts total or 6 workouts in the first month, the trainee is released from the program. No refunds under any circumstance. Registration is $425.


TRAINING PROGRAM II - 3 months, registration is $425.  April - July

Meets Monday's and Thursday's 7:30 - 8:30pm.