Mike Muscles Performance Training

Athleticism doesn’t start with the jump. It starts with how you control your body before, during, and after it.

In this session, we break down the jump from the ground up , focusing on strong hips, knee stability, single-leg control, and the ability to absorb and produce force.

For volleyball athletes, jumping well isn’t just about producing force. It’s about being able to load, control, absorb, stabilize, and redirect that force into an explosive takeoff.

The better you control the movement, the better you can express your power on the court.

Build the positions. Build the control. Then build the power.

Your shoulder is built to move. Your training should teach it how to control that movement. ⚾️

Baseball puts your shoulder through thousands of high-speed reps. This is how we build the strength, stability, and control to handle the demands of throwing.

Your athleticism is only as good as your foundation.

Great volleyball athletes aren’t built from jumping alone. They’re built through strong feet and ankles, explosive movement, body control, and the ability to absorb and produce force.

Every drill in the session is designed to build the qualities that transfer to the court ,from the pogos and continuous jumps to snap-downs and explosive takeoffs.

“If my child lifts weights, won’t they get hurt/ stunt their growth?”

It’s one of the most common questions I get from parents .

“NO weightlifting won’t stunt your child’s growth.”

That’s one of the oldest myths in youth sports, and decades of research have shown it isn’t true when strength training is properly supervise

Here’s what you’re seeing ⬇️

✔️A 10-year-old trap bar deadlifting 145 lbs with excellent technique.
✔️A 13-year-old performing single-leg RDLs with 135 lbs while maintaining balance, control, and proper positioning.

Is that impressive? Absolutely.

Not because the numbers are big,but because these athletes have built the strength, coordination, stability, and movement skills to handle those loads safely. Every pound on the bar represents months of progressive training, not shortcuts.

The reality is this ⬇️

Children aren’t injured by well-coached strength training. They’re more likely to be injured when they lack the strength and control to handle the demands of their sport.

When resistance training is:
✅ Age-appropriate
✅ Properly supervised
✅ Focused on technique before load
✅ Progressed gradually

it becomes one of the best tools for developing stronger, faster, more resilient athletes while helping reduce the risk of sports injuries.

Strong kids don’t happen by accident. They happen through patience, great coaching, and a commitment to mastering the basics before chasing bigger numbers.

Want to become a better athlete? Train for the qualities your sport demands.

This session is built to improve explosive power, force production, and lower-body resilience.

If you play baseball, your shoulder needs a few of these movements . ⚾️

A few simple exercises can help keep your shoulder strong, healthy, and ready to throw.