Volley Vert
Explode Performance.
VolleyballTake your athletic performance to the next level with Volley Vert.
Whether you are a hitter, middle, setter or libero - this program will increase your in-game explosiveness and performance.
This membership gives you access to an 8-week vertical development program, designed to help you achieve your goals with proven scientific based methods.
This program has been trusted by D1 and Olympic level volleyball players to improve their vertical up to 6 inches!
A
Explode Dynamic Warmup
1 x 3:00
B1
Impulse Snap Downs
2 x 5
B2
Pogos (Forward/Reverse)
2 x 10
B3
Pogos (Side to Side)
2 x 10
C
2 in 2 out Challenge
4 x 0:10
D1
Goblet Squat (Dumbell)
3 x 6
D2
Rocker Jumps
3 x 4
E1
Lateral Squat (Dumbell)
3 x 6
E2
Lateral Broad Jumps (Band)
3 x 3
F1
Spanish Squats
2 x 0:30
F2
Glute Bridge (Single Leg)
2 x 12
G1
Calf Raises
3 x 15
G2
Soleus Raises
3 x 15
A
Explode Dynamic Warmup
1 x 3:00
B1
Drop Penultimate Step
2 x 4
B2
Drop Swing Block
2 x 4
C
Transition to Approach (Target)
2 x 4
D1
Shoulder Rotations (Band)
2 x 10
D2
Shoulder Adduction (Band)
2 x 10
E1
Incline Bench Press (DB)
3 x 8
E2
Body Lifts
3 x 12
F1
Shin Box to Pigeon
3 x 10
F2
Pallof Press and Raise
3 x 10
F3
Body Saws
3 x 12
A
Explode Dynamic Warmup
1 x 3:00
B1
Prep Hop To Lateral Bound
2 x 4
B2
Prep Hop To Crossover Step
2 x 4
B3
Impulse Crossover Step Jump
2 x 4
C
Constant Crossover Steps (Challenge)
3 x 0:10
D1
RDL (Barbell)
3 x 5
D2
Resisted Pogos
3 x 10
E1
Weighted Continuous Jumps
3 x 5
E2
Weight Drop Box Jumps
3 x 4
F1
Single Leg RDL (Dumbbell)
2 x 10
F2
Dumbbell Transfer
2 x 10
G1
Floating Heel Raises
2 x 10
G2
Knees Over Toes
2 x 10
A
Explode Dynamic Warmup
1 x 3:00
B1
Single Leg Snap Downs
2 x 5
B2
Single Leg Lateral Hop To Gather Step
2 x 4
C
Single Leg Hop to Approach (Target)
2 x 4
D1
Kneeling Shoulder Press
3 x 8
D2
Band Y Raise
3 x 10
E1
3 Point Row
3 x 8
E2
Dorsi-Flexion (Band)
3 x 12
F1
Pullovers (Dumbbell)
3 x 10
F2
Alternating Deadbugs
3 x 10
F3
Weighted Side Planks
3 x 0:30
Nate Miller
10+ years in strength and conditioning. CSCS and USAW certified. Currently training athletes at the high school, college, and professional level.
If you love to see improvement as an athlete, Volley Vert is perfect for you! This 8 week program is packed full of mobility, strength, agility, jump training and more. Designed to meet your specific needs as a volleyball player, let this program take your
Get Volley Vert
Laney Choboy
University of Nebraska- Libero
Verified Athlete"I started work with Nate at Explode when I was 14. The training is second to none and was a key factor in helping me make it not only to a top 10 D1 program but also the girls U18 and U19 USA National Volleyball Teams. The training is sports specific and will help you reach your full potential. It not only improved my fitness, speed and power but the injury prevention focus helped me stay on they court!"
Bri Frazilus
Bucknell University- Outside Hitter
Verified Athlete"Expode Performance has been a game-changer for me. With Nate’s guidance and training program that is personalized to my position, I have seen a significant improvement in my vertical and overall athleticism. The attention to detail and focus on functional movements has allowed me to push past my limits and reach new heights (literally). Thanks to Explode Performance, I feel stronger, faster, and more confident than ever before which helped me stand out at the college level!"
Kayla Burbage
University of Illinois-Outside Hitter
Verified Athlete"I have nothing but good things to say about Explode. Going through the recruiting process and being able to work out with Nate was huge for me. I’m in college now, competing in one of the best conferences in the country, and I see so much of what we did at Explode implemented into my collegiate lifts. I think I’m most grateful that I was able to experience high level lifts at Explode because it’s set me up so well to accomplish my bigger goals in life!"
