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Volleyball SEA

Why is volleyball speed, explosion, and agility training important? 

Serve speeds > 38 mph have the greatest chance of success 

*Volleyball ACE Power Tips, 11/28/12, Vol 23, #24

  • Volleyball is a physically demanding sport, requiring strength, power, agility, and speed

  • Skills and drills alone are simply not effective at bringing about increases in athlete performance.

  • Strength is paramount to volleyball performance, and many examples exist as to why the stronger athlete is always the better athlete.  It has been shown that spike velocity in volleyball correlates to strength improvements in the dominant shoulder.  Furthermore it is now known that strength training actually has protective effects against “jumper’s knee”.  In volleyball, jumper’s knee is the most common overuse injury (Dervisevic & Hadzic, 2012). Not only will strength training bring about performance gains, it will actually reduce injury rates and overuse injuries through the enhancement of motor-control and joint stability.

  • It is no surprise that the highest jumper makes for the best volleyball athlete.  It has been shown that in one game, players execute on average 85 jumps per hour.   Of these jumps, blocking accounts for approximately 27% of the jumps.

  • In a study comparing peak power of volleyball athletes, those athletes that exhibited reduced lower extremity muscle mass have a clear linear relationship to peak power. This means that the weaker, less muscular athletes generate less power during jumping, which translates to lower overall jump heights.

  • Medicine ball training can be particularly beneficial for volleyball players as they allow the athletes to generate maximal forces without decelerating the weight at any point, mimicking the power needed during a match, minimizing soreness, and decreasing the injury potential associated with deceleration.
  • The National Strength and Conditioning Association reports that the average vertical jump (no approach) for a typical, 17-year-old girl is 13-14 inches. The average for a collegiate volleyball player? 17-21 inches. And, it’s generally accepted that elite jumpers (i.e., Division 1 middle blockers and outside hitters) can touch a minimum of 10’0” – 10’2” on their attack jumps (block jumps are typically 25-27% smaller than attack jumps).

Our training gives athletes a competitive edge. We use the Just Jump electronic system to measure vertical jumps; you improve what you measure. Contact us to start training!

Baseball and Softball Sports Performance Training

Top Flight offers baseball specific speed, explosion, and agility training for middle and high school athletes.  

Our baseball sports performance enhancement camps develop players' throwing velocity, hitting power and exit velocity, speed (30 m fly--home to first distance), as well as upper and lower body explosiveness. We use Zepp sensors to measure hitting metrics and Freelap timing sensors for speed metrics. 

0.2 s in the 60 yard dash is worth $10,000 or more in scholarship money. College programs are looking for five tool players; how fast is your fast? 


Golf Sports Performance Enhancement Training

Golf Sports Performance Enhancement Training 

Add valuable yards to every shot
Our golf-specific training is designed to increase rotational power which translates to added distance, and stroke efficiency, as well as flexibility and mobility.

Swing consistently for low scores
As any golfer knows, consistency is everything.  Our training techniques focus on improving stability, balance and flexibility which is the foundation of reproducing a consistent swing over and over again.

Feel as strong on the 18th hole as you did on the 1st
Golf is a game of power but also endurance which demands strength and stamina on every single hole. Our golf-specific sports performance enhancement training builds muscular endurance.  

Reduce likelihood of injury
Our training promotes injury prevention. 

Speed Development

Speed development 

Improve maximum velocity and acceleration for your specific sport. If speed isn't a strength, don't let it be a weakness. We use an Olympic grade timing system to accurately measure every sprint effort. 

Speed School

Improve acceleration and top end speed at our Speed School. Participants develop sport-specific speed through drills that focus on running mechanics, acceleration, top end (maximum velocity) speed, and repeat sprint ability. 

Please contact Coach Mu at or 414-659-4813. If speed isn't a strength, don't let it be a weakness!


High, Long, and Triple Jump Training

High, Long, and Triple Jump Training

Perform to potential through skill and athletic development for the high, long, and triple jumps. Our training has helped numerous athletes at the middle and high school levels.