Volleyball Development

Caretos Performance

Volleyball
Coach
Coach Cody

Elevate Your Volleyball Game Year-Round with The Elite Volleyball Training Team!

If you play club volleyball, you know there’s almost no real “off-season.” Between practices, tournaments, and college camps, your schedule is packed. But here’s the truth: if you want to truly dominate the court, you need more than just on-court skills—you need strength, speed, agility, and jump power, all year long.

Consistency is everything. With no true off-season, staying consistent with your training is non-negotiable. Strength training, sprinting, and jump/plyometric work are essential for improving your performance—and this is where most players struggle. How do you structure your workouts? When do you do strength vs. speed vs. jump training?

That’s exactly why we created this program. The Elite Volleyball Training Team takes the guesswork out of your year-round training. Whether you’re a 7th grader just starting out or a Division 1 athlete, our program is simple, effective, and designed to fit your schedule.

Here’s what you get:

  • 3–4 training days per week, programmed for the entire year.

  • Weekly workouts that include strength, speed & agility, and jump/plyometric training.

  • Programs tailored to your season: high school season, club season, or summer nationals prep.

  • Templates that adapt to your schedule, ensuring you’re building athleticism without overtraining.

No matter your level or schedule, this program will help you:

  • Build strength and explosive power

  • Improve speed, agility, and vertical jump

  • Stay consistent and injury-free

  • Perform your best on the court year-round

  • Stop guessing. Start training smarter. Join The Volleyball Devlopment Team and dominate the court all year long!

$25 / mo
Start My 7-Day Free Trial
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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!
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STRENGTH TRAINING
Get stronger, boost your performance, and protect yourself from injury—without feeling drained or worn out for practices and games. You don’t need to push yourself to exhaustion to build elite strength. This program shows you exactly how to train smart, leaving you energized and ready to dominate on the court every single day!
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SPEED & AGILITY
Speed and agility aren’t just skills—they’re built through consistent, smart training. Our online program helps you get faster, sharper, and more explosive year-round, so you can dominate on the court without overloading your schedule.
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 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Every exercise in the program will have video demonstration as well as a description of how to do the exercises correctly.
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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.
Equipment
Required
Barbells // Dumbbells // Space to Sprint & Jump // Squat Rack
Recommended
Med Balls // Boxes or hurdles
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Single Leg Box Jump

6 x 1

B

Trap Bar Deadlifts

4 x 5

C

DB Bench Press

4 x 6

D1

DB Lateral Lunge

2 x 8

D2

ISO Step Down

2 x 8

E1

Chest-Supported DB Row

3 x 8

E2

Band Pull-Apart

3 x 8

F

Banded Tricep Extension

2 x 10

G1

Rolling Side Plank

2 x 20

G2

TRX Side Plank w/Hip Drop

2 x 20

Monday
Week 1 Day 2

A

Groiner

1 x 20

B

Rollover to a V Sit

1 x 10

C

Dynamic Frog

1 x 10

D

90/90 hip switch

1 x 20

E

Prone Scorpion

1 x 20

F

Iron Cross

1 x 20

G

Hip Thrust with Leg Whip

1 x 10

H

Cat Camel

1 x 10

I

T-Spine Reach

1 x 10

J

Blackburn Series

1 x 10

K

Swimmer

1 x 10

Wednesday
Week 1 Day 4

A

Seated Box Jump

6 x 1

B

Reverse Lunges

4 x 5

C

DB Floor Press

4 x 6

D1

RDL

2 x 8

D2

Partner Nordic Hamstring Curl

2 x 5

E1

Scarecrows

2 x 10

E2

Rolling Tricep extensions

2 x 10

F

Anti-Rotation Press

2 x 10

G

Bird Dog

2 x 10

Thursday
Week 1 Day 5

A

Groiner

1 x 20

B

Rollover to a V Sit

1 x 10

C

Dynamic Frog

1 x 10

D

90/90 hip switch

1 x 20

E

Prone Scorpion

1 x 20

F

Iron Cross

1 x 20

G

Hip Thrust with Leg Whip

1 x 10

H

Cat Camel

1 x 10

I

T-Spine Reach

1 x 10

J

Blackburn Series

1 x 10

K

Swimmer

1 x 10

Coach
More from Caretos Performance
coach-avatar Coach Cody

Certified Sports Performance Coach with experience developing athletes from youth to U Sports, NAIA, NCAA, and NAIRD competition. My system blends speed, strength, and mobility to build complete athletes who stay healthy, perform at their best, and stand out at the next level.

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

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