Volleyball Strength Training (Toronto)

VOLLEYBALL STRENGTH TRAINING FOR VOLLEYBALL PLAYERS. VOLLEYBALL-SPECIFIC STRENGTH AND CONDITIONING WORKOUT.

Our Volleyball Strength Training Program (In-Person & Online) Reprograms Your Body Neurologically to Gain Elite-Level Strength, Speed, Power, and Durability to Become Professionals

BENEFITS OF GETTING STRONGER

Increase Your Volleyball Confidence

Rise above adversity on the volleyball court, cultivate effective leadership skills to guide your team, establish yourself as a respected figure both on and off the sand, and make impactful and intelligent decisions at every position, from setter to outside hitter.

Volleyball Strength & Conditioning

Want a better volleyball game? Our 12-week personalized program maximizes your body’s adaptability, boosting strength, flexibility, agility, conditioning, and endurance for next-level on-court performance.

Volleyball Power & Explosiveness

Effective volleyball training emphasizes strength, plyometrics, agility drills, and sprints for explosive power and improved jumping. These elements boost overall power, optimizing serves, spikes, and tips.

Maximize Physical & Mental Resilience

Strong muscles, tendons, and ligaments are essential for young players to achieve balance. However, they also need the guidance of experienced professionals to build the mental resilience necessary for success.

APPLY TO JOIN OUR COMMUNITY OF VOLLEYBALL PLAYERS!

Limited spots available.
Waiting list is available upon request.

“The atmosphere inside LPS is something I’ve personally never experienced before; and I absolutely love it. To me, the word “dominate” is all about mentality. When I hear it, I think of the mindset it takes to excel. Not everyone can step in and do what the people here do every single day.”

– Lexi Pollard, Former U-Sports and Professional Volleyball Player

WHAT IS IT?

Experience a multi-phased approach to strength and conditioning, featuring the best exercises and expert coaching from certified professionals. Our personalized programs are designed to take your game to the professional level, with both in-person and online options available.

WHO IS IT FOR?

Our High Performance Volleyball Program is essential for competitive and professional players of all ages (10+). Our scientifically-backed system delivers a competitive advantage, reduces injury risk, and provides the tools to excel at the highest levels of the game.

WHERE DOES IT HAPPEN?

Our Volleyball workouts are best experienced in-person at our Toronto (North York) facility, where you’ll have access to specialized equipment. However, we offer both online coaching and hybrid options to accommodate individual schedules and preferences.

HOW DOES IT WORK?

Begin your journey with a Remapping assessment. Our team will then design a personalized program delivered through our app, featuring Volleyball-specific exercises guided by our certified coaches. This approach targets all muscle groups, increasing your range of motion and elevating your overall fitness.

WHEN DOES IT START?

Start your program whenever you’re ready. Our athletes train year-round, off-season, or in-season, depending on their goals. Your personalized program is typically available within 48 hours of your Remapping assessment.

WHY DOES IT EXIST?

We built this program for serious improvement to young athletes who aspire to become a Pro. It combines expert coaches, a supportive environment, and a science-backed system to address weaknesses, injury prevention, and boost performance.

ARE YOU READY TO DOMINATE?

VOLLEYBALL STRENGTH AND CONDITIONING PROCESS

Consultation Call

CONSULTATION CALL

Our consultation, conducted via call or in-person, involves a certified coach reviewing your history, discussing your goals, explaining our process, and assessing your desired outcomes to determine if we’re a good fit.

A black and white image of an athlete training at LPS Athletic Centre in North York.

INITIAL ASSESSMENT

A certified coach conducts a Remapping Assessment to identify muscular imbalances and movement patterns. This assessment allows us to develop a personalized program that enhances your performance.

An example of how easy it is to get into the intensive training program at LPS Athletic Centre.

PERSONALIZED PLAN

Your personalized program is accessible digitally, allowing you to track your progress from anywhere. Your data is shared with our team to continuously refine your program and ensure optimal results.

A in gym view of coach Clance working with athletes at LPS Athletic Centre.

TRAINING ROUTINE

Experience training under the supervision of our certified coaches. They’ll guide you through proper technique, a progressive loading plan, and the right intensity to develop core strength, improve higher vertical, and minimize injury risk.

An example of our intensive off-season training for professional and young athletes in North York ON at LPS Athletic Centre.

DIGITAL TRAINING TOOLS

  • Access Anywhere
    Whether you train in-person with us, or online, it is like having our coaches in your pocket.
  • Progression Data
    Easily track, see, and share your results with others. Your program dynamically changes based on your numbers.
  • Technique Mastery
    Detailed video explanation of how to properly perform each exercise.
  • Substitute Any Exercise
    Can’t perform an exercise? Easily adjust to ensure a full-body workout.
  • Supportive Community
    Communicate & share messages, videos, pictures, and voice notes with your coaches & teammates.

WHAT VOLLEYBALL PLAYERS SAY ABOUT US

BE A PART OF OUR COMMUNITY OF SELECTED ATHLETES WHO ARE UNSTOPPABLE IN THE PURSUIT TO DOMINATE.

WHY SHOULD I CHOOSE LPS ATHLETIC?

LPS is known as The Pro Maker™ – Our Volleyball athletes become world-class versions of themselves on and off the court. We relentlessly create unfair advantages so that you become so great, that you can’t be ignored on the field.

 

REMAPPING™ EXPERIENCE

FEATURED IN

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FREQUENTLY ASKED QUESTIONS

Elite, Varsity & Professional Volleyball players typical schedule involves 4 gym sessions per week in the off-season and 1-2 sessions during the season. For youth players under 12, we recommend at least 2 training sessions per week for optimal development.  Whether you are a high school Volleyball player, college Volleyball player, or even a professional Volleyball player (LOVB, Europe), strength training and conditioning is important for your athletic and personal development. 

Expect minimum 60-minute per sessions, with most lasting 90 minutes in our Volleyball strength and conditioning program. Volleyball demands strength, power, coordination, and durability. Our coaches will closely guide your training, gradually incorporating speed and power training to enhance your explosive power on the court, improving your serving and hitting velocities.

Youth Volleyball players, even as young as 6, can safely incorporate weight training & resistance training programs into their routines. Medical research has debunked the myth that lifting weights stunts growth. In fact, properly guided weight training can actually promote growth by increasing bone density. Ensuring proper instruction, appropriate weight loads, and a gradual progression is crucial for all youth athletes.  Studies have shown that proper training methods & strength exercises will significantly reduce common injuries in Volleyball.

Not necessarily. We recommend in-person workout routine at our Toronto location (125 Martin Ross Avenue, North York) where specialized equipment plus supervision of certified Volleyball strength and conditioning coach maximizes results. However, we also offer remote online coaching and hybrid models. Our program caters to seasoned athletes for independent training and provides online coaching with live feedback or video analysis for beginners and intermediate athletes, assisting them with technique, intensity, and program adjustments.

Optimal training drills vary based on an athlete’s age, size, and position. Young players (under 12) primarily focus on body-weight exercises, emphasizing mobility and foundational movements like split squats, lunges, chin-ups, push-ups, and medicine ball training for rotational movements. Elite, college, and professional athletes require advanced strength programs utilizing equipment like barbells to develop explosive weightlifting movements, rotational strength, and maximal strength (example exercises include Olympic weightlifting such as clean and snatch). This allows their body – ligaments, tendons, and fascia – to move in synchrony, enabling them to effectively receive, react, and recoil from forces, a crucial skill to improve your playing abilities.

What you should avoid are excessive slow-moving exercises, such as heavy deadlifts or an overemphasis on single-leg (unilateral) movements, in the weight room. While these exercises can build strength, they may not effectively prepare you for the high-velocity, explosive movements required in volleyball. This is especially true for the rotator cuff, which plays a critical role in fast, dynamic actions like serving and hitting. Instead, prioritize exercises that mimic the speed and movement patterns of the game to enhance performance and reduce the risk of injury.

The short answer is all three. 

A strong core and lower body strength are essential for balance, speed, and power in volleyball. All explosive movements—like jumping, diving, and lateral quickness—originate from the legs. Our training emphasizes holistic development, focusing on the coordinated function of the glutes, hamstrings, quadriceps, hips, ankles, calves, and knees through targeted plyometric exercises. Volleyball requires the body to make split-second, unconscious decisions, making a neurologically integrated approach to training critical.

Upper body strength is just as important. In volleyball, upper body power contributes to arm swing speed for hitting and serving, as well as stability for blocking and passing. Maintaining an optimal balance of chest, back, triceps, and biceps strength is key to maximizing overall performance. For peak volleyball power, focus on whole-body training, aiming for ideal strength and power ratios, all while prioritizing core strength as the foundation of movement.

We recommend dedicating at least 12 weeks, ideally 16, to a dedicated off-season training period free from competitive Volleyball games. A common parental oversight is prioritizing pre and post season tournaments/camps over foundational sports performance training, which ultimately limits peak performance. Elite athletes should prioritize a balanced approach, dedicating equal attention to on-court skills training, Volleyball IQ development, and enhancing both physical and mental fortitude.

Dedicated strength training enhances both physical and mental abilities, leading to better performance on the volleyball court. All players benefit from improved fundamental volleyball movements like sprinting, jumping, and attacking. While gym training is vital, ongoing development of volleyball-specific skills—such as practicing passing, setting, serving, and improving volleyball IQ—is essential year-round for every player.

The biggest challenge we see in volleyball is that many players don’t prioritize training their bodies during the off-season or when games don’t matter as much. Over the past decade, volleyball families have increasingly focused on attending more camps, participating in more pre and post season tournaments, and following trends rather than focusing on what truly helps athletes improve long-term performance.

Dominant Volleyball players possess athleticism built upon a foundation of strength, rotational power, explosiveness, speed, mobility, agility, and durability. Exercises like squats significantly impact “jumping power” – the ability to overcome inertia quickly. Leg strength is paramount for achieving higher and more powerful jumps. However, true performance enhancement requires consistent application of these physical attributes within the context of the game itself on the Volleyball court.

Yes, we take a holistic approach, focusing on both training and nutrition. Our program consists of optional customized nutrition plans and weekly body composition scans to help you optimize your body composition, match the physical demands, and maximize your athletic potential

THE TRAINING PROGRAM SUMMARY

  • A Remapping™ Assessment
  • Custom Designed In-Season & Off-Season Workouts
  • Training App to Track & Measure Progress
  • Supervised by Our Certified Coaches
  • Exclusive Access to the Community of High School, College and Pro Players
  • Access to Events, Webinars, and Member Content

APPLY TODAY TO JOIN OUR COMMUNITY OF VOLLEYBALL PLAYERS

Limited spots available.
Waiting list is available upon request.

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