Why Strength Training Helps Volleyball Athletes Spike Their Potential—At Any Age
If you caught Part One of our Youth Strength Training Series, you already know that kids as young as 6–8 can safely begin strength training—when it’s supervised, well-coached, and developmentally appropriate.
Now, in Part Two, we’re focusing on a popular youth sport in the Portland area: volleyball.
Whether your athlete is serving for the first time in middle school, chasing a varsity roster spot, or headed to play in college, strength training isn’t just a bonus—it’s a game-changer.
And no one knows that better than Coach Iris, a cornerstone of APEX PWR’s volleyball performance program.
“One of the reasons it’s really important for volleyball athletes to strength train is specifically to work on explosiveness,” says Coach Iris. “It’s also really important for injury prevention.”
Let’s dive in deeper..
🏐 Volleyball Demands More Than Skill—It Demands Strength
Volleyball athletes are constantly moving in dynamic ways, even when they’re first starting out.
“So there are a lot of reasons why volleyball athletes should lift—but it’s also important to note that you don’t have to be a specific age to start training,” Coach Iris states. “Athletes at any age or level should begin strength training if they want to have an upper hand in the game.”
Dynamic, constant movement that might require sudden adaptability includes:
- Jumping for blocks
- Diving to save plays
- Transitioning from defense to attack
- Lateral movements to setup for a block or reset
These high-speed movements require explosive power, core strength, and total-body control—all of which can be built by doing more than playing volleyball alone.
That’s where APEX PWR steps in. Our strength and performance programs for volleyball athletes in the Portland, Oregon area are designed to:
- Increase vertical jump height
- Build lower-body and shoulder stability
- Reduce injury risk in high-impact zones like knees, ankles, and rotator cuffs
- Boost mental confidence in the weight room and on the court
🔬 Injury Prevention Isn’t Optional—It’s Essential
Injury prevention is the catchy term most athletes, parents and coaches utilize, but we prefer to say “decrease injury risk”. Any athlete or coach will be the first to tell you, no matter what you do, you can’t prevent all injuries. However, you surely can put in consistent work to reduce your overall risk, especially for overuse injuries. According to sports science data, volleyball athletes—especially youth girls—are at high risk for overuse injuries in the shoulders, knees, and lower back. Jumping and overhead mechanics put consistent stress on joints that are still developing. If the body isn’t met with growth in the muscles (through strength training), the joints only become more exposed.
Through integrated training with APEX PWR’s physical therapy and sport performance team, we:
- Identify and address muscular & performance imbalances (measure with VALD technology)
- Strengthen underdeveloped stabilizer groups – including work during the season
- Build robust movement patterns that protect against fatigue and strain
The result? Stronger athletes. Healthier seasons. Fewer setbacks.
🚀 Strength = Explosiveness = Court Dominance
If your athlete wants to stand out, they need to out-jump, out-react, and outlast the competition.
Our volleyball-specific programs develop:
- Fast-twitch power for better blocking and hitting
- Core stability for faster transitions and serves
- Mobility and control to handle long tournaments without burnout
We use age-appropriate equipment, such as training bars, resistance bands, and medicine balls, and integrate force plate testing and VALD movement assessments to track each athlete’s progress and tailor their protocol.
🌟 Built for Athletes of All Ages and Stages
At APEX PWR, we welcome volleyball athletes at all levels—from first-year club players to elite college hopefuls.
Our coaches scale programming to each athlete’s experience and stage of development. Whether it’s small group performance sessions, private 1:1 training, or full team development programs, our mission remains the same:
Empower athletes through strength. Elevate their confidence. Reduce their risk of injury. Prepare them for what’s next.
☀️ Why Summer Is the Perfect Time to Train
School is out and now’s the moment to build.
Summer training is a chance to reset the body, refocus the mind, and reinforce the physical qualities that create high-performance athletes.
At APEX PWR, our summer volleyball programs include:
- Strength and speed training in our 10,000 sq ft Tigard facility
- Integrated recovery and mobility coaching
- Athlete testing and performance benchmarks
- Direct access to physical therapy and sport science staff
- A positive, team-centered environment where athletes thrive
📍 Serving Tigard, Beaverton & Greater Portland
If you’re a parent looking to set your athlete up for success—and avoid the injuries and burnout that come with playing year-round—start here.
Our volleyball training is not about lifting the heaviest weight. It’s about building the strongest foundation.
💪 Ready to Rise Above?
Spots are limited and filling fast. Don’t miss the chance to train with the best and become your strongest self yet.
👉 Join APEX PWR Summer Training Now
Let’s build the athlete behind the uniform.
APEX PWR
Where strength meets skill. Where athletes are made.
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