Generic programs give every player the same squats and lunges. SpikeScience analyzes your video and builds a strength program targeting your specific deficiencies. Explosive power, hitting velocity, and injury prevention — all from your data.
Start Free TrialSquat jumps, box jumps, and Olympic lift variations that build the rate of force development you need for a higher vertical and harder hit.
Medicine ball rotational throws, cable woodchops, and overhead slams that train the hip-shoulder separation and arm speed your attack needs.
Nordic curls, single-leg RDLs, and glute medius work that strengthen the muscles protecting your knees and ankles from volleyball injuries.
Anti-rotation holds, pallof presses, and dead bugs that build the core stability you need to transfer power from your legs to your arm.
Band pull-aparts, face pulls, and external rotation work that keep your hitting shoulder healthy through a full season of swings.
Back squats, split squats, and Romanian deadlifts that build the bilateral and unilateral leg strength your approach and jump demand.
Build your base. Higher volume, heavier loads, 3-4x per week. Focus on squat strength, deadlift strength, and upper body pushing/pulling.
Convert strength to power. Plyometrics, Olympic lift variations, medicine ball throws. Lower volume, higher intensity, 3x per week.
Keep what you built. 2x per week, moderate intensity, focus on maintaining strength and power without overtraining. Injury prevention work.
Reduce volume, maintain intensity. Short, explosive sessions. Prioritize recovery, sleep, and movement quality over load.
| Feature | SpikeScience | Generic Programs |
|---|---|---|
| Built from your video biomechanics | ✓ | ✗ |
| Position-specific exercises | ✓ | Same for everyone |
| Periodized for your season | ✓ | Static plan |
| Injury risk screening | ✓ | ✗ |
| Exercise video demonstrations | ✓ | Varies |
| Adapts as you progress | ✓ | ✗ |
| Equipment filtering | Bodyweight to full gym | Varies |
| Price | $19.99/mo | $50-150/session |
Upload your video, get your biomechanics analysis, and start training. Less than one personal training session per month. 30-day free trial.
Start Free Trial