Volleyball Foundations

On Track Performance

Volleyball, Personal Training, Functional Training

Coach

Melissa Schmitz

The Volleyball Foundations program offers Division I-caliber training to young athletes, focusing on essential skills like posture, balance/stability, mechanics, rhythm, and timing. With 16 years of experience coaching athletes at the college level who have won NCAA championships and gone pro, I aim to teach these fundamentals earlier in the athlete's career. The program provides ample reps - 5 days a week for six weeks - to see, feel, and learn the patterns across multiple days in multiple ways with minimal equipment needed. Consistency is key! The goal is to prepare athletes for college-level play.

$200

Get Volleyball Foundations

Solid Foundation for Explosiveness

Jumping high and being explosive on the court is the end goal, but the program ensures that you first master the essential fundamentals of body control, directional force, and strength. These steps help you reach peak performance in a safe and sustainable way.

Reps and Details

This program provides a ton of reps in many different patterns to help master the movements and positions. The small details are what make the big difference in separating good from great.

Reliability of Movement

The foundation of disciplined movement provides consistency and reliability in an athlete’s performance. When an athlete has honed their basic skills, they can depend on their abilities in high-pressure situations, making them less likely to falter.

Proven Expertise in Elite Athletics

With 16yrs of experience as a DI strength and conditioning coach with a Master S&C Coach certification, Mel brings a wealth of expertise. Her background as a former DI volleyball player and competitive beach athlete provides unique insight into the demands of elite performance. Her tailored training strategies, honed through yrs of working with top athletes, ensure you receive the best guidance.

Time and Money

This investment in the basics preps long-term dividends, leading to faster, more effective development and a reduced risk of injury as you progress toward more advanced training.

Features

Ask questions

Use the app’s chat board for any inquiries—others may have similar questions.

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Focus on form. Instruction videos will help you master proper positions, postures, and patterns.

Detailed, expert instruction

Coach who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Use the app to record daily workouts, including weights and exercises.

Equipment

Required

Bench/Box, Light Weight, Medicine Ball or VB

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Prep

Warmup1

Distance 15-20yds (or sideline to sideline) Jog down & back Skip Backward Skip Shuffle down & back

Prep

Dynamic Stretches1

Dynamic Stretches: complete 3-5 each leg Walking Hamstring Scoop Quad Stretch Knee Hug Lunge Lateral Lunge

Spiderman

2 x 2

Spiderman Hip Drop

2 x 2

Pigeon Pose

2 x 2

Cat / Cow

2 x 5

Quadruped Thread the Needle

2 x 5

Skip

2 x 15

Low Gallop

2 x 15

Forward Zig Zag

2 x 15

Backward Zig Zag

2 x 15

Snapdowns

2 x 5

Prisoner Squat Jump

2 x 4

Reverse Lunge to A Hold

3 x 5

Wall Sit_

3 x 20

90/90 Shoulder Series

2 x 8

Lateral Lunge_

3 x 5

Plate Overhead Press

3 x 8

Plank_

3 x 15

Tempo Run

1 x 4 @ 50

Monday

Week 1 Day 2

Prep

Warmup2

Distance 15-20yds (or sideline to sideline) Jog down & back Skip Arms across Chest Backward Skip Arms High & Deep Shuffle down & back Carioca down & back

Prep

Dynamic Stretches2

Dynamic Stretches: complete 3-5 each leg Walking Hamstring Scoop Quad Stretch Knee Hug Lateral Lunge Cross In-Front & Cross Behind Lunge

Crescent Lunge

2 x 5

downward dog / cobra

2 x 3

Child's Pose L/R/C

2 x 1

Glute_Bridge

2 x 8

MB Reach & Drop Behind

2 x 8

MB Good Morning

2 x 8

MB Twist

2 x 5

MB Slam

2 x 8

Backward Rudiment Jumps

2 x 10

Forward Rudiment Jumps

2 x 10

Lateral Rudiment Jumps

2 x 10

Leg Swings: front to back

1 x 10

High Knees

3 x 10

2pt Sprint

1 x 6 @ 10

Tuesday

Week 1 Day 3

Jog

1 x 5:00

Heel Walk IN

2 x 15

Heel Walk OUT

2 x 15

Jump Rope: both feet

4 x 20

Step Up to A Hold

3 x 5

Hip Thrust_

3 x 10

Side_Plank

3 x 15

Bench Hamstring Bridge

3 x 6

Push_Up

3 x 5

Lateral Raise Series

2 x 8

ISO Heel Up FFE Split Squat

2 x 15

Mobility Flow

2 x 2

Wednesday

Week 1 Day 4

Prep

Warmup3

Distance 15-20yds (or sideline to sideline) Jog down & back Skip Arms across Chest Backward Skip Arms High & Deep Shuffle down & back Carioca down & back

Prep

Dynamic Stretches3

Dynamic Stretches: complete 3-5 each leg Walking Hamstring Scoop Quad Stretch Knee Hug Lateral Lunge Cross In-Front & Cross Behind Lunge

Quadruped T Spine Rotation

2 x 5

Lumbar Rotations

2 x 5

Stick Pelvic Tilts

2 x 8

Stick Pelvic Rotations

2 x 8

MB Reach & Drop Behind

2 x 8

MB Tricep Extension

2 x 6

MB Twist

2 x 5

MB Slam

2 x 8

Backward Rudiment Jumps

2 x 10

Forward Rudiment Jumps

2 x 10

Lateral Rudiment Jumps

2 x 10

Leg Swings: side to side

1 x 10

High Knees

3 x 10

Crossover Sprint

1 x 6 @ 10

Thursday

Week 1 Day 5

Prep

Warmup4

Distance 15-20yds (or sideline to sideline) Jog down & back Skip Backward Skip Shuffle down & back

Prep

Dynamic Stretches4

Dynamic Stretches: complete 3-5 each leg Walking Hamstring Scoop Quad Stretch Knee Hug Lunge Lateral Lunge

Spiderman Reach

2 x 2

Crescent Lunge

2 x 5

Pigeon Pose

2 x 2

Child's Pose L/R/C

2 x 1

Glute_Bridge

2 x 8

Skip

2 x 15

Low Gallop

2 x 15

Forward Zig Zag

2 x 15

Backward Zig Zag

2 x 15

Snapdowns

2 x 5

Seated Jumps

2 x 5

1 Leg Balance

3 x 20

SL Squat to Box

3 x 6

Rear Fly

3 x 8

KB RDL

3 x 5

6mo Bird/Dog

3 x 5

Side Bend Wall Slides

2 x 5

Coach

More from On Track Performance

Melissa Schmitz

Melissa, a former multi-sport athlete inducted into her high school Hall of Fame, played DI volleyball at the University of Northern Iowa. With a master’s in Exercise Science, has 16+ years of experience as a college strength and conditioning coach. In 2022, she became a Master Strength & Conditioning Coach and has spoke internationally, helping athletes improve through progressive training.

Set the foundation for the future

All the output in the world will mean nothing if it's applied in the wrong direction.

Get Volleyball Foundations

FAQs

Who is this program for?

This program is designed for any volleyball player looking to continuously jump higher in the future. You can gain inches on a vertical, but are you doing it in the most efficient and effective way to prevent injury?

When is the best time of year to run this program?

NOW! The great thing about this program is that it can be run at any time of the year. You can keep running this program over and over again because it's always good to fine tune the basic movement patterns. Then, you can start implementing height and distance, or weight in the strength component.

How long do the workouts take?

Most workouts will take 30-45min.

How soon can I start seeing results?

Progress can be seen as early as 1 week with consistent, diligent training.

Can I purchase this program as a coach?

Yes, if you are a coach you can definitely use this program for a whole team. All you need to do is purchase the program, select a start date, and then you can run your team through the training.

How many days per week is this program?

This is a 5 day a week program. You have the flexibility to adjust the days as your schedule sees fit. Just stay consistent and keep going.

The Proof

Coach Nicole

Beach Volleyball

Verified Athlete

"Mel is an amazing strength and conditioning coach who has created a program for coaches and athletes to use for body positioning, rhythm and timing and jump mechanics for the beginning stages."

Customer Reviews

Overall Rating

Volleyball Foundations

Join Today!