Explode Performance.

Volleyball
Coach
Nate Miller

Speed & Agility Performance Program
Unlock your athletic potential with our Speed & Agility Performance Program — a high-intensity training system designed to elevate your game through explosive movement, rapid change of direction, and top-end sprint speed.
This program focuses on:
Lateral Quickness: Improve side-to-side movement, balance, and control with drills that develop ankle stability, hip mobility, and reactive footwork.
Change of Direction (COD): Learn how to decelerate efficiently, re-accelerate powerfully, and transition between movements with precision and confidence.
Sprint Speed: Enhance linear acceleration and top-speed mechanics through sprint-specific drills, resisted runs, and form correction.
Whether you're an athlete preparing for competition or simply looking to move with more speed and control, this program delivers structured, progressive training to help you move faster, cut sharper, and react quicker.

Features
3 sessions per week
Must use App app to view and log training
Program Training
$30
Get Too Fast
benefit-image-0
Compete with Laney
One of my favorite features of this program is that you get to compete with a D1 athlete- Laney Choboy. There are several different challenges each workout where you can see how your speed and quickness matches up with one of the best volleyball players in the country. Competition breeds intent!
benefit-image-1
The big 3
1. Lateral movement 2. Change of direction 3. Sprint speed. This program breaks down each important aspect of speed and agility into 30 minute workouts. This will ensure that you are improving all aspects of your athleticism as you pursue your goal of becoming "Too Fast"
benefit-image-2
Join the Movement
Explode Performance has been trusted by high school, college and professional level athletes for the past 10 years. Do you have what it takes to take your game to the next level? Volley Vert combines mobility, strength, agility, and jump training to help achieve your goals.
Features
feature-icon
Programming 3 days per week
Speed and agility workouts 3 days a week that are accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Videos Demo's with D1 Athlete Laney Choboy.
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1- Lateral

A

Bound and Stick

3 x 5

B1

Fall off to Bound

3 x 4

B2

Fall off L-Cut

3 x 3

B3

Fall Off Shuffle to Cross

3 x 3

C1

Lateral Hops (Challenge)

4 x 0:10

C2

Single Leg Lateral Hops (Challenge)

Tuesday
Week 1 Day 3- Multi Directional

A

Forward Zig Zag Hops

4 x 10

B1

Hip Swivel Bounds

3 x 5

B2

Hip Swivel Shuffle

3 x 3

B3

Hip Swivel To Crossover

3 x 3

C1

Constant Hip Swivel (Challenge)

4 x 0:10

C2

Constant Crossover (Challenge)

3 x 0:10

Thursday
Week 1 Day 5- Linear

A

Pogos

4 x 10

B1

2 Step Decel

4 x 5

B2

Decel to Shuffle

4 x 5

B3

Decel To Sprint

4 x 3

C1

Cross to Iccy (Challenge)

3 x 0:10

C2

2 in 2 out Challenge

3 x 0:10

Coach
More from Explode Performance.
coach-avatar Nate Miller

The Proof
verified-athlete-avatar Laney Choboy

D1 Athlete, USA Olympic Teams

Verified Athlete

"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."

More from Explode Performance.

programs
Too Fast
Join Today!