re: Pre-teen Volleyball Advice

Beach VB helps with indoor.
Club VB has different levels- from elite teams to kids just learning.

Here in FL we have what they call a mini club season which is like July-OCT. Club season start in Nov/Dec usually.

I know Texas has many clubs- from my kid playing: TAV-Mad Frog-Skyline that are really good.

Just remember- there are no shortage of people in America willing to take your money.

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Power Athlete Field Strong

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power athelte is a great place to start, but i would suggest bedrock first

overtime atheltes is another great place to start

531 beginner prep school is another great place

bottom line is though, she should start lifting and lifting to get stronger, period.

i suggest 3 days. after an extensive warm up

med ball throws- 10 max effort throws

i highly suggest the following for main lifts-

box squats where you pause, almost pick your feet up and then explode up as your main lift 2 days a week, feet close power athlete style. trying to move the bar as fast as possible. essentialyl you are trying to eventually get to 1.75xBW @ 0.6m/s for maximizing speed

trap bar deads as your other main lift the other day until they get to about 15, then switch to wide stance sumo


both days followed by dumbell jumps. these are max effort. i would suggest vertical 2 days, broad the next. push the weights on these


then a circuit of 3-5 rounds, progessively adding weight over time

circuit 1
pushups variation- 10 reps
ring or fat man row- 10 reps
reverse lunge- 5 reps per leg
GHD- 5-10 reps
farmers carry- 50 yards


circuit 2
db standing press- 5-8 reps
chin progression-6-8 reps
knees over toes lunge- 5 reps per leg
nordic progression- 3-5 reps
suitcase carry- 50 yars



circuit 3
dip progession- 5-10 reps
DB row- 10 reps
cossak squat- 10 reps
GHD- 5-10 reps
sandbag carry- 50 yards



this is just a sample, but key is not being scared of progessing the weights.