Elite Volleyball Training Team

Perform 4 Life

Volleyball

Coach

Tommy Hansen

The Elite Volleyball Training Team is your ONE STOP SHOP for all things volleyball training!

If you play club volleyball, you know good and well there is almost no time of the year where you aren't playing volleyball. From club practice and tournaments to college camps, there is always something going on and there is no true off-season!

This is why doing strength training, speed & agility, and jump training year-round while simultaneously playing your sport is vital to your development as a player. Since there is no off-season, consistency of training all year long is a non-negotiable if you want to elevate your game.

Understanding how to structure a workout program with no breaks all year can be difficult. What days should you strength train? What days should you run sprints? What about jump training and plyometrics?

This is exactly why this program was created!

This training team was designed to take the guesswork out of training for volleyball players at any level. It doesn't matter if you are a Division 1 player or a 7th grader who just started playing for the first time, this program is created to be simple, effective, and easy to implement for players at all stages in their career.

If you join our training team you will get 3-4 days of programming for every week of the entire year. How many days/week you will be training will depend on the time of year and what your specific needs are. Workouts will be released weekly, and every week will contain strength training, plyometrics, and speed & agility training and will account for what time of year and season you are in.

Are you in high school season? The template provided will account for what most high school schedules look like!

Are you transitioning from high school season to club season? Let's hit some good workouts and get you ready to crush club season!

Are you entering summer and preparing for your team's nationals? Perfect, let's make sure we are feeling fresh and ready to go compete for a title!

If you relate to any of the scenarios above, then this program is for you! Come join us and build your athleticism so you can dominate the court all year long!

$25 / mo

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JUMP TRAINING & PLYOMETRICS

It's obvious that jumping is vital to success in volleyball, but many players think you shouldn't jump in training because the sport takes care of all the jumping. This is NOT true! This program will show you how to incorporate jump training strategically throughout the year to help you build every aspect of your jumping ability and improve your performance on the court!

STRENGTH TRAINING

Just the right dose of strength training to get stronger, improve performance, and build resilience towards injury without leaving you tired or exhausted for practices and games. You don't have to exhaust yourself to build high levels of strength, and this program will show you exactly how to do that, leaving you with plenty of energy to perform at a high level on the court every day!

SPEED & AGILITY

Speed and agility need to be trained HARD at all times of the year! Getting faster is not as complicated as you might think. This program will show you where, when, and how to structure speed training every week to help you improve your speed regardless what time of year it is!

Features

Access to your Coaches

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

Programming 3 days per week

Programming will cover a minimum 3 days/week most times during the year with some parts of the year being 4 days/week.

Exercise Video Guidance

Every exercise in the program will have video demonstration as well as a description of how to do the exercises correctly.

Delivered through TrainHeroic

Easy to use programming delivered directly though the TrainHeroic App.

Equipment

Required

Barbells // Dumbells // Space to Sprint & Jump // Squat Rack // TRX Straps

Recommended

Med Balls // Cable Machine // Something to jump on or jump over (boxes or hurdles)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Coach

More from Perform 4 Life

Tommy Hansen

Tommy is the owner of Perform 4 Life LLC and Director of Sports Performance at Top Flight Volleyball Club. He has trained hundreds of volleyball players ranging from Power 5 NCAA Division 1 players (SEC, BIG 12) to elementary kids just learning to play the game. His guidance & unique style of training has helped countless athletes transform their athleticism and take their game to the next level.

More Than Just Training

Training is about way more than just exercises in a workout. With this training team, we strive to create a community of people all working towards similar goals to keep everyone motivated to stay on top of their game. We look forward to you joining us!

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FAQs

Who is this program for?

This program is designed for any volleyball player looking to improve their speed, strength, jumping ability, and overall athleticism. It doesn't matter how old you are or what stage of your development you are at, these principles are proven to be effective to anyone at any level!

How does the program work?

Workouts will be released one week at a time and will be available before the week begins so that you have enough time to read it over before the week starts. It will automatically fill out your calendar and when you open the app, the workout for the day will be right there for you to start!

How many days/week is this program?

Every week will have minimum 3 days of workouts programmed. During competitive seasons like high school & club, it will likely be 3 days/week. For the small windows of the year between club & school season where there's a break, training will likely be 4 days/week during those small off-seasons!

Is this a monthly or yearly commitment?

This program is on a monthly subscription basis. Before starting any training you have a 7 day free trial to see if you like the program. If you decide to stick with it, you will be billed $25 on the same day every month to stay a part of the team. If you decide to leave you can cancel at any time!

The Proof

Alayna Pierce

Tennessee Tech Outside Hitter

Verified Athlete

"Tommy is not just a coach, but a great role model. He taught me to push myself to the max and to give my absolute best always. I have become a completely different person mentally and physically since starting training with him, and he has been one of the biggest impacts on my life. Tommy is ELITE!"

Jorah Rutter

Eastern Illinois 2025 Commit

Verified Athlete

"I couldn’t be more grateful and thankful for everything Tommy has done for me. He is one of the biggest parts of my success and is one of the reasons I will be playing at the D1 level. He has truly changed my volleyball career for the better and I will never be able to express my gratitude enough!"

Alivia Keegan

Belmont University Setter

Verified Athlete

"I want to take a moment to express my heartfelt gratitude for everything Tommy has done for me. His unwavering commitment to my development has been nothing short of inspiring. Tommy is an exceptional coach and mentor that has not only improved my physical strength but also my mental resilience."

Georgia Watson

University of Kentucky 2025 Commit

Verified Athlete

"Since working with Tommy I have felt improvements in all aspects of my play. From jumping higher, hitting harder, quicker defensive reaction time, his program has helped me to reach a different level of success. He is not only one of the most ELITE trainers out there, but also an amazing human!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Elite Volleyball Training Team