Flight Club
Anthony Cockrill Sports Performance LLC
VolleyballFlight Club is a premium volleyball performance training membership for youth, club, and high school athletes. In volleyball, physicality is an advantage; athletes who jump higher, hit harder, and move with more efficiency are better equipped to separate themselves on the court.
Built from elite collegiate-level performance principles, this program is designed to develop the physical qualities that matter most in volleyball. Each training phase is intentional, structured, and focused on building athletes who can perform at a higher level in training, competition, and the biggest moments of the season.
Flight Club is for athletes who want to train with purpose and build the physical foundation needed to stand out.
Warm-Up
A
Spine and Hip Series
5 Reps of Each Movement Spine: 1. Iron Cross 2. Bent Knee Iron Cross 3. Scorpion 4. Quadruped Segmentation Hip: 1. Adductor Rock 2. Worlds Greatest Stretch 3. 90/90 Hip Swivel
Prep
B
Light Tier Plyos
2 Sets Of 10 Yards Each Complete All 2 Sets Before Moving On To The Next 1. Forward Leaps 2. Backwards Leaps 3. Lateral Leaps 4. Split Leaps 5. Split Exchange Hands On Hips The Whole Way. Full Foot Contact But 90% Of The Pressure On The Mid Foot. The Ankle and Knee Should Be Driving The Movements, Not Just The Ankle. SMOOTH AND RHYTHMIC!!!
C1
Dumbbell Cyclist Squat
4 x 8
C2
Chin-Up - Progression 1
4 x 1 @ 10
D1
RDL - Dumbbells
4 x 8
D2
Inverted Row - Supinated
4 x 8
E1
Split Squat - Yielding Isometric
3 x 20
E2
Half Hollow Hold
3 x 20
Spine
A
1 Set of 5 Reps Each 1) Spine Series 2) Lumbar Segmentation 3) Thoracic Segmentation The intention is to move each individual vertebra as its own, not the whole spine
Soft Tissue
B
60 Seconds Per Side 1) Feet 2) Quads 3) External Rotators
Passive Stretching
C
Each Stretch MUST Be Held For A Minimum Of 2 Minutes (4 Minutes Total For 2 Limbs) 1) Couch Stretch 2) Frog Stretch 3) 90/90 Hip Internal Rotation 4) Glute Max Stretch 5) Hip External Rotators Stretch 6) Pec Y Stretch
D
Walk
1 x 20:00
Warm-Up
A
Spine and Hip Series
5 Reps of Each Movement Spine: 1. Iron Cross 2. Bent Knee Iron Cross 3. Scorpion 4. Quadruped Segmentation Hip: 1. Adductor Rock 2. Worlds Greatest Stretch 3. 90/90 Hip Swivel
Prep
B
Animal Crawls
2 Sets Of 10 Yards Each Complete All 2 Sets Of Each Before Moving On To The Next 1. Crouching Tiger 2. Duck Walk 3. Side Traveling Ape 4. Crab Walk 5. Scorpion 6. Elephant Walk
C1
Chin-Up - Progression 1
4 x 1 @ 10
C2
Dumbbell Overhead Press - Standing - Single Arm
4 x 8
D1
Split Squat - Front Foot Elevated
4 x 6
D2
Hip Extension - Single Leg - Shoulders Elevated
4 x 6
E1
Y Raise - 45° Incline
3 x 12
E2
External Rotation - Prone - Single Arm
3 x 12
A
Jump Rope
3 x 100
Conditioning
B
Zone 2 Work
20-30 Minutes Pick 1: - High Incline Treadmill Walk - Stationary Bike - Stair Master - Run (Treadmill or Outdoors) - Hike Pace: 60-70% Max HR or 99-120 Beats Per Minute (Oura Ring, Apple Watch, FitBit, Etc.) Should be able to hold a conversation for the duration. Should not be so hard you can not converse.
Warm-Up
A
Spine and Hip Series
5 Reps of Each Movement Spine: 1. Iron Cross 2. Bent Knee Iron Cross 3. Scorpion 4. Quadruped Segmentation Hip: 1. Adductor Rock 2. Worlds Greatest Stretch 3. 90/90 Hip Swivel
Prep
B
Deep Tier Plyos
3 Sets Of 10 Seconds Each Complete All 3 Sets Of One Before Moving On To The Next 1. Full Leaps - Stationary 2. Oscillating Leaps - Stationary All about rhythm not height or effort,, be able to yield in to the bottom positions as smooth as possible.
C1
Dumbbell Cyclist Squat
4 x 12
C2
Chin-Up - Progression 1
4 x 1 @ 10
D1
RDL - Dumbbells
4 x 12
D2
Push-Up - Neutral Grip
4 x 4
E1
Split Squat - Yielding Isometric
3 x 20
E2
Hollow Hold - Elbows Down
3 x 20
Anthony Cockrill
Director of Volleyball Sports Performance - SMU
When you join a team you’re getting more than programming, you’re joining an online community.
Flight Club
Flight Club
Flight Club
