Strength & Conditioning
Strength and conditioning is one of the most important—and often overlooked—areas of development for athletes, especially in BC. In order to compete at the post-secondary level, athleticism is one of the first things coaches evaluate when it comes to recruiting. In volleyball, the higher you can reach and the faster you can move, the more you separate yourself from the competition. Often times, just going to the gym or hiring any trainer isn’t enough—you need the right environment to build fundamentals and be pushed to improve each and every session.
Off-Season Training Options
Weight Room Programs
Our volleyball-specific strength & conditioning program is built for high school athletes (entering Grade 9+) who are serious about improving their performance. The focus is on developing strength, explosiveness, and power that directly translates to the court, while building a strong foundation for long-term athletic development.
Each session follows a structured, progressive plan to ensure consistent results over time. Athletes are coached on proper technique and challenged in an environment that emphasizes growth, accountability, and high performance.
Outdoor Athletic Training
Our outdoor training is designed for club athletes entering Grade 7 and up, providing a structured environment to build athleticism at every stage. Middle school athletes focus on developing movement fundamentals, coordination, and strong training habits, while high school athletes use these sessions to complement their strength training and continue improving their overall performance.
These group-based, drop-in sessions offer a flexible and cost-effective way to stay consistent, build fitness, and keep progressing throughout the off-season.
Weight Room (Girls)
Our Strength & Conditioning Program is designed to help athletes take full advantage of the off-season through structured, progressive training that supports long-term volleyball development and athletic performance. Rather than random workouts, this program follows a carefully planned three-phase progression throughout the summer to help athletes build properly over time, improve performance, and prepare for the upcoming indoor seasons.
Program Details:
2–3 strength & conditioning sessions per week
Structured monthly programming with progressive development
Individualized coaching and exercise modifications
Month-to-month registration (June, July, August)
Our program is designed for both beginner and advanced athletes. Training groups, exercise progressions, and coaching will be adjusted based on each athlete’s experience level, movement quality, and individual needs.
Built Around Measurable Results:
Throughout the program, athletes will complete performance testing to track their development, including:
Strength testing
Block touch & spike touch
Speed and agility metrics
Athletes will complete baseline testing when they begin training with us. While the program is designed as a progressive three-phase summer system. Athletes will then be re-tested at the end of the summer to measure their progress and development. For athletes who continue training with us into the fall through our school season programs, testing may also be repeated later in the year to continue monitoring long-term athletic growth and performance improvements.
Our Strength & Conditioning Program is led by Coach Harris, a certified strength & conditioning coach, former NCAA Division I athlete, former CFL athlete and Grey Cup Champion, and current Head Strength & Conditioning Coach for the Langley Rams. His experience competing and coaching at elite levels helps provide athletes with high-level training standards, structure, and long-term athletic development.
You can read more about our coaching staff here: Aspiring Athlete Coaching Staff
Outdoor Athletic Training
Weight Room (Boys)
Meet your trainer!
Coach Harris is a high-performance strength and conditioning coach and former professional football player with extensive experience developing athletes across multiple sports. As a former NCAA Division I athlete at the University of South Alabama and a five-year professional in the CFL, he understands firsthand what it takes to compete at a high level—especially as an undersized athlete. His career was built on discipline in the weight room, attention to detail, and a commitment to physical development, all of which now shape his approach to training.
Since September, Coach Harris has been leading strength and conditioning within our program, bringing elite-level standards, structure, and accountability to every session. He is also currently the Lead Strength & Conditioning Trainer for the Langley Rams, where he works closely with athletes competing at a high-performance level.
His coaching approach is built on developing strength, explosiveness, movement quality, and mental toughness—key traits for athletes looking to compete at the next level. Through his work, he aims to raise the standard of athlete development in BC and better prepare athletes for collegiate and elite performance pathways.