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THE VOLLEYBALL PROGRAM

Squeeze the Most Out of Your Game with Volleyball Specific Strength and Conditioning!

THE JUICE BEHIND THE PROGRAM

 

WHAT MAKES EASY PEASY THE

REAL MVP! 


🧃 Volleyball Specific 
🧃 Dumbbell Only 
🧃 Online, Anytime, Anywhere
🧃 Under 20 minutes

Try a Sample Workout!
An infographic titled "BUILT ON WHAT MATTERS MOST" featuring three key points about a volleyball training program. Specific Sport Demands: Describes how the program meets the needs of volleyball with drills for vertical jumps, fast cuts, rapid reactions, and power swings. Injury Prevention: Highlights the importance of training for knees, shoulders, and ankles, focusing on mechanics, stability, and mobility to prevent injuries. Critical Performance Skills: Explains how each workout builds strength, control, power, and movement efficiency, progressing to game-ready performance with purposeful drills and recovery. Each point is accompanied by a colorful icon, such as a volleyball, a medical cross, and a target symbol.

YOUR WEEKLY LINE UP 

THREE DAYS A WEEK. ONE POWERFUL GAME PLAN.

 

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 LOWER BODY & CORE STABILITY

Volleyball power starts from the ground up. This session builds strength and stability through the legs and core to fuel explosive jumps, quick transitions, and strong defensive moves. Keeping you balanced and ready for every play.

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SPEED & AGILITY

This isn’t just footwork. It’s the key to quicker reactions and smoother movement on the court. This session builds lateral quickness, sharp changes of direction, and explosive first steps to keep you in position for the next ball.

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POWER DEVELOPMENT

From quick jumps to rocket-like swings, this block develops the pop you need from the ground to above the net. It’s the bridge between strength and speed because volleyball is a power sport.

 

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UPPER BODY & CORE STRENGTH

Powerful arms are nothing without a strong core and stable shoulders. These workouts build strength for strong attacks, powerful serves, and overhead control while keeping injury risk low.

 

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CONDITIONING

Conditioning in volleyball isn’t long-distance running. It’s repeated effort at high intensity. This session builds stamina, power, and resilience so you can jump, dive, and transition at full speed from the first serve to the final point.

 

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MOBILITY & RECOVERY

Mobility and recovery are the foundation for staying strong all season. This session focuses on loosening tight muscles, improving range of motion, and resetting your body so you can jump, land, and move with less strain.

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FRESHLY SQUEEZED PREVIEW 

NO PARENT HELP NEEDED. 

  • Log In 
  • Start Workout 
  • Earn Rewards 
  • See Results 

This isn’t just a training plan. It’s a complete experience designed to keep your athlete engaged, supported, and excited to grow. 

Try a Sample Workout!
A laptop screen displays a webpage for "Easy Peasy Volleyball Performance Training." The header includes the program logo, and the page shows the user’s progress with a list of lessons in progress. There are icons representing different phases, such as "Phase 1," and a rewards section displaying colorful numbers, "Level Up & Earn Rewards." The right side of the screen features a photo of a smiling woman in a sports bra holding a volleyball. The overall design is colorful and engaging.

SWEAT, SUPPORT, SERVE

WE GROW IN STRENGTH, IN SISTERHOOD, AND IN PURPOSE.

BECAUSE THIS IS BIGGER THAN THE GAME.

Two women are standing on a blue mat against a blue background. The woman on the left is wearing a blue jacket, shorts, and white sneakers. She is helping the woman on the right, who is wearing a blue tank top, matching leggings, and white sneakers. Both are holding dumbbells with their arms extended to the sides in a strength training exercise. The image has a bright, energetic atmosphere.

SUPPORTIVE COACHES 

We believe every girl deserves a coach who truly sees her, who celebrates her wins, guides her through challenges, and shows up with heart. Coach Danielle & Coach Sam offer encouragement, accountability, and the kind of support that builds both confidence and character, on and off the field.

A group of six girls and women are walking hand-in-hand across a crosswalk in a city setting. They are all wearing colorful athletic outfits—pink, green, purple, and blue—paired with white sneakers. The scene is bright and positive, with a focus on unity and community. In the background, city buildings and street signs are visible.

AMAZING COMMUNITY

She’s never in this alone. Our message boards and private groups connect her with girls who cheer her on, share their stories, and grow together. It’s a built-in sisterhood where she’ll find inspiration, motivation, and the kind of belonging that keeps her going strong.

A group of girls in blue "VOLUNTEER" t-shirts are walking toward a building, their backs to the camera. The image captures a sense of unity and community service, with the girls in the foreground and others visible further in the background. The image has a bright, positive atmosphere, with green and blue frames around the edges.

GIVING BACK

We aim to inspire girls to use their strength beyond the game—empowering them to give back, lift others up, and lead with heart in their communities through fun events, donation drives, and showing up wherever we’re needed. Join us for our next community service event! 

See Our Event Schedule Here!

BUILT BY TRAINERS—BACKED BY THE VOLLEYBALL COMMUNITY

 

Before launching the program, we sought input from those who live and breathe volleyball—elite coaches, D1 athletes, and respected voices in the sport. Their insights helped us create a program that’s not just trainer-made, but coach-approved, player-backed, and parent-trusted—built to meet the real demands of the game.

Here’s what they had to say.

"This program is exactly what I always needed as a volleyball player. The workouts are built with purpose for volleyball combining strength, agility, and injury prevention in a way that translates directly to better performance on the court. They incorporate movements that are directly correlated to seeing big improvements in vertical jump, agility, and reaction speed which pour into overall confidence in the game. I can only imagine how much it would have helped me when I was playing club volleyball. It’s the perfect blend of challenging and approachable, with clear progressions that keep you motivated. If you want to feel stronger, faster, and more prepared every time you step on the court, this program is a game changer. Volleyball girls, this is a must!"
 
-Rachel K., NCAA Division 1 Athlete-University of Northern Iowa
 
 
"A well-rounded athlete trains from the inside out. Strength, stability, agility, nutrition and confidence build key components for injury prevention and elevated sports performance. Easy Peasy Performance Training provides detailed instruction for each volleyball specific movement to increase athletic competition. Each exercise lays out the movement, impact and muscles trained making it a guess free, easy peasy way to get your work in! There’s no guessing with this program! It’s clear, concise and simply laid out for the athlete to follow along. It builds the athletes volleyball educational foundation and trains them in sports specific goals to compete at a higher level. There’s nothing more important in the sports world than athletes supporting athletes! I support Easy Peasy Performance Training because they support young female athletes!"
 
-Julie S., NCAA Division I-University of North Carolina Wilmington
 
 

OUR PLANS 

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