Playing Shape

On Track Performance

Volleyball, Functional Training
Coach
Mel Schmitz

This is a 6wk program for individuals who want to stay active and train like a collegiate athlete. Look good and play better. This will have you jumping higher and moving more efficiently.

$200
Get Playing Shape
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Get coached by a professional
Working with a coach boasting 16+ years of collegiate experience and multiple conference and national championships across multiple sports. You get expert guidance backed by proven methods in this program.
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Train like an athete
This program blends proven training methods from collegiate athletes with accessible fundamentals. It builds strength, consistency, and body control for all levels. Expect improved performance, resilience, and overall athleticism through enjoyable, structured workouts that lay a strong foundation for future success.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Strength, mobility/stability , and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Division I championship level coaching!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells, DBs, Boxes, Bench, Medicine Balls, Bands
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Band Stars

1 x 2

Prep

B

Plank / Shoulder Warmup

Plank Alternating Hand/Toe Touch Inchworm

Speed/Agility

C

Jump Rope 1

Start with 20-50 reps each Jump Rope Both Feet Jump Rope Alternating Feet Jump Rope Side to Side

D1

DB Jump

3 x 3

D2

123 Jump Mechanics

3 x 3

D3

6mo Bird/Dog

3 x 5

E1

Goblet RFE Split Squat

3 x 5

E2

Side Lying Leg Lift

3 x 6

E3

Side_Plank

3 x 20

E4

Wall Slides

3 x 8

F1

DB Incline Press

3 x 5

F2

1 Arm DB Row

3 x 6

F3

GHR

3 x 6

G

Bar Hang

2 x 0:30

Tuesday
Week 1 Day 3

A

Variation Heel/Toe Walks

1 x 10

B

Mini Band Series

1 x 8

Prep

C

Shoulder Opener Warmup 1

Shoulder Wring the Towel x3e Neutral Position Shoulder IR/ER AROM x3e Shoulder Claws x3e Apley Scratch Shoulder Mobility x3e Arm Pretzel to Overhead x3e

D1

1 Arm DB Snatch

4 x 3

D2

Lateral 1-2ft

3 x 3

D3

Deadbug Double Leg

3 x 10

E1

Lateral Lunge to Step Up

3 x 6

E2

Hip Drivers

3 x 6

E3

Alternating V Up

3 x 12

E4

Elevated Pigeon Lift

3 x 1

F1

Push Up

3 x 5

F2

Lat_Pulldown

3 x 8

F3

Physioball Hamstring Curl

3 x 6

G

Physioball Saws

2 x 10

Thursday
Week 1 Day 5

Prep

A

Warmup Stretch 4

Crescent Lunge w/ Pistol L/R x3e Squat to Hamstring Stretch x5 Lateral Lunge x5e Roll to V Sit x5 Lumbar Spine x3 Child's Pose w/ Tricep Stretch

B

Shoulder Band Series

1 x 6

C

Deep Tier Squat Jumps

2 x 8

D1

Front_Squat

4 x 3

D2

Seated Jumps

3 x 2

D3

Tripod Extension

3 x 2

E1

DB standing press

3 x 8

E2

SL Glute Bridge

3 x 6

E3

Cable Split Squat 1 Arm Row

3 x 6

E4

Couch Stretch

3 x 1

F1

Soleus Slouch

3 x 8

F2

TRX_Row

3 x 6

F3

SL RDL Reaches

3 x 5

Coach
More from On Track Performance
coach-avatar Mel Schmitz

University of Texas Assistant Director / Associate Head Athletic Performance Coach. Her leadership, attention to detail, and sport-specific training programs have been instrumental in helping athletes reach their full potential on and off the field. She has lead athletes to conference and national championships as well as to the pros.

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Train like a Pro

A program designed for success

Get Playing Shape
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