Volleyball Strength & Conditioning

BUILD
ATHLETES.
REACH
NEW HEIGHTS.

Science-backed strength programs built specifically for youth volleyball players. Launching your athletes into the stratosphere since 2026.

View Programs Why Olympic Lifts?
VB
3×
Average vertical gain
8+
Years of training experience
100%
Sport-specific programming
U16–U18
Youth athlete focus
What we offer

Three ways to train

01
📋

Team Template Program

A fully structured PDF training template built for entire volleyball rosters. Plug-and-play periodization your coaching staff can implement immediately.

From $149 CAD
↗
02
🏐

Custom Team Programming

A fully bespoke program built around your roster's specific needs. Includes ongoing coaching consultation, athlete assessment, and periodized progression.

From $499 CAD
↗
03
🏋️

Olympic Lifting Sessions

Structured coaching sessions teaching youth athletes olympic lifts — one of the most powerful tools for developing explosive power for volleyball.

From $249 CAD
↗
How it works

The process

01

Intake & Assessment

We learn your team's schedule, experience level, equipment access, and performance goals.

02

Program Design

Your program is built around volleyball-specific demands — power, speed, and injury prevention.

03

Delivery & Onboarding

You receive your program with full coaching notes, exercise demos, and implementation guidance.

04

Ongoing Support

Custom clients get continued access to coaching check-ins, program adjustments, and Q&A support.

Client results
What coaches are saying
Our girls added 4 inches to their vertical in one off-season. The olympic lift sessions were a game changer — they actually understood why they were doing it.
Coach M. Lafleur — 18U Club Team, Ontario
Programs & Pricing

Choose your program

Gold Standard Program
A complete PDF training plan for volleyball teams. Ready to use — no customization required.
$299 CAD
One-time purchase
  • 12-week off-season training block
  • 3 sessions per week, full team use
  • Warm-up, strength, power & conditioning
  • Exercise demonstration guide included
  • Periodized progressions built in
  • Digital PDF download
Purchase Template — $299
Most Popular
Custom Team Programming
Fully bespoke program built for your specific roster with coaching support throughout.
$749 CAD
Per program block (12 weeks)
  • Athlete intake & needs assessment
  • Fully custom 12-week program
  • Designed around your schedule & equipment
  • 2 coaching check-in calls included
  • Mid-block program adjustment
  • Position-specific training options
  • Progress tracking framework
Book Consultation
Olympic Lifting Sessions
In-person or virtual coaching sessions teaching youth athletes olympic lifts for volleyball power.
$249 CAD
Per session block
  • 60-minute group session
  • Up to 20 athletes per group
  • Hang clean technique from scratch
  • Sport-specific application explained
  • Safety-first youth coaching approach
Book Sessions
Not sure which to pick?

Let's talk first

A 20-minute intro call is free. Describe your team and I'll point you to the right program.

Book a Free Call
Olympic Lifting Education

Olympic Lifts
For Volleyball

Olympic lifts are some of the most effective tools for developing explosive lower body power. Here's why every youth volleyball player should be learning them — and how we teach them safely.

Why it matters

Power = vertical

At the college and university level, the #1 indicator of vertical jump is the Hang Power Clean — the clean is an advanced lift that requires time and training to learn. Don't show up to the next level waiting to catch up.

Traditional lifting (squats, deadlifts) builds strength. Olympic lifts build power. Both matter — but for volleyball athletes, power is the differentiator between a 24-inch and a 40-inch vertical.

01

Triple extension

Olympic lifts train simultaneous extension of the ankles, knees, and hips — the same movement pattern that produces a maximal vertical jump.

02

Rate of force development

Athletes learn to produce force fast — critical for explosive first steps, service receive, and attack approaches.

03

Posterior chain strength

Hamstrings, glutes, and back — the powerhouse muscles for jumping athletes — are all developed through the pulling phases.

Technique breakdown

How we teach it

01

The Setup

Athletes start from a standing hang position — bar at mid-thigh, knees slightly bent, hips back, chest tall. This matches a game-like jumping position.

  • Feet hip-width apart
  • Bar close to the body
  • Shoulders over or just in front of bar
  • Neutral spine, big breath in
02

The Pull

Drive through the floor with the legs, extending hips explosively. The bar travels vertically close to the body as the athlete extends fully — ankles, knees, hips all at once.

  • Leg drive first — not arms
  • Stay on mid-foot through extension
  • Full triple extension at the top
  • Shrug only after full extension
03

The Catch

Athletes drop under the bar, rotating elbows forward rapidly to rack the bar across the front of the shoulders in a quarter-squat position. This is the technique most youth athletes need the most time with.

  • Elbows shoot forward fast
  • Receive in a quarter squat
  • Feet land flat, knees tracking toes
  • Stand up controlled to finish
Ready to learn?

Book Olympic Lifting Sessions

Groups up to 20 athletes. Youth-appropriate loads, expert coaching, full sport-specific context.

Book Sessions — $249

Built by
an athlete
for athletes.

Takeoff Training was built on one idea: youth volleyball players deserve access to the same quality of strength and conditioning programming that elite athletes get.

Too many youth teams spend hours on the court but never address the physical qualities — power, strength, speed — that determine whether those court skills actually show up in a match.

Every program at Takeoff Training is designed around the demands of volleyball, the developmental needs of young athletes, and the reality of busy practice schedules.

Coach

Nathan Onlock

Nathan Onlock
Nathan Onlock
Nathan Onlock
  • Credentials Assistant Captain — University of Waterloo Mens Volleyball Waterloo Mens Volleyball Strength & Conditioning Coordinator
  • Education Kinesiology, University of Waterloo
  • Focus Rate of force production & athletic training
  • S&C Experience 8+ years
Our principles

How we train

01

Science over trends

Every program is grounded in exercise science — periodization, motor learning, youth development physiology. No gimmicks, no fads.

02

Sport specificity

Generic gym programs don't produce volleyball athletes. Everything we build maps directly to the physical demands of the sport.

03

Safety first, always

Youth athletes are still developing. Our programming respects age-appropriate loads, and never sacrifices form for ego.

04

Coaching, not just programs

A PDF doesn't make athletes better. Our coaching services ensure athletes and coaches understand the why behind every exercise.

Work with us

Ready to build better athletes?

Get in Touch
Get in touch

Let's build
your team.

Fill out the form and I'll get back to you within 24 hours. Free 20-minute intro calls available for all programs.

  • Email hello@takeofftraining.ca
  • Location Waterloo, Ontario — remote nationwide
  • Response Within 24 hours