Athleticism is a key determinant of injury prevention and athletic performance. Take this off-season to develop your vertical, your agility, our speed, your strength and gain HUGE competitive advantages over your competitors. The TITANS and FITS are here to help you with 2 Athletic Development Options for the Summer and Fall.

Athletic Development Options:

  1. FITS Athletic Development Training AT FITS Option (For the serious athlete, additional fees required)

  2. Simple Home Based Training Program (available exclusively for Titans Athletes)

OPTION 1: FITS Athletic Development Training @ FITS Option

For the Serious Athlete

Do you wish to earn an athletic volleyball scholarship? Do you want to dominate your competition? Do you want to be jump out of the gym? Look no further than FITS Toronto who has been developing many of Canada’s Best Volleyball Athletes since 2008 [Click here to see who we’ve worked with]. Our Integrated Athletic Development System, is proven to build better athletes. Expect to:

  • Increase your Vertical (2 – 4 inch gains are common)
  • Decrease Common Volleyball Injuries (Shoulder and Jumper’s Knee > 50%)
  • Decrease Severe Sport Injuries (ACL Ruptures 8x reduction)
  • Improve Spike & Serving Velocity and Power
  • Improve Speed and Acceleration
  • Improve Pass Consistency
  • Improve Motor Control and Physical Literacy

Click here to learn about the system.

To learn more about our facility and the technology used to power our results click here.

Summer and Fall Volleyball AD Program

Off-Season Development

Spring and Summer Volleyball AD Program

  • Develop the JUMP IMPULSE
  • Develop Championship Habits
  • Injury Prevention
  • Sport Science
  • Advanced Recovery and Regeneration Strategies

In Season AD Development

Get the Competitive Edge

In Season AD Development

Details Coming Shortly

THE JUMP IMPULSE is our proprietary method to develop ELITE VERTICALS

OPTION 2: SIMPLE HOME BASED TRAINING PROGRAM

The Simple Home Based Training Option requires no equipment as we use your body weight. Make sure you download this simple pdf that explains how to read the program and links to exercises included in these programs. To access these programs simply use the Easy Join Code located underneath each Titans Home Based Program that is most appropriate in your FITS Team Buildr APP. If you haven’t created an account simply follow the instructions in the image to the right. Note you must use the FITS Team Buildr App to access the programs. **Be sure to check-off your progress in side the App

>>> The Exercise Master list with all supporting videos can be found here

Important Disclaimers:

A program is like sheet music. It’s meaningless without purpose, understanding and skill. It’s not the notes but how you play the notes. Skill is motor control or how we control our bodies that ultimately determines performance, injury prevention and sport mastery. The quest to develop skill requires purpose, humility, and a process driven approach. No shortcuts. Just habits.

We all know we should be able to do a pull-up, push-up, touch our toes, and squat. We also know that these qualities are important to posses for performance and injury prevention. Then why do many athletes fail to achieve these basic standards? There are many factors but one trumps them all. They CHOOSE not to do it. Given consistent effort anyone can achieve these basic standards. Start small and build. While some athletes may not know what to do, they don’t embark on the journey to try, learn and DO. How many times has an athlete been shown these basic exercises? How many athletes have been shown a warm-up, yet look lost when trying to do it themselves? The answers are always in front of the athlete. Just DO.

Don’t worry about the outcome. Take care of your habits. Daily. Consistency trumps everything. Results are a byproduct of habit.

Become a master. Quality matters. Details make all the difference. Good is Never GREAT.

Consistently doing the same thing does not lead to mastery. Challenge, variability and reaching leads to growth and mastery. Variability and Range matters.

No one is above basic physiological standards. You’re not special. You’re habits NEED to be.

More than just discomfort, pain, or defeat. Sometimes training sucks. That’s ok. It’s part of the process. Just keep moving. This does not always mean forward. Sometimes this means not taking a step back.

GET YOUR HOME BASED PROGRAMS BY USING EASY JOIN CODES

TITANS 13U - 14U Program

Program Designed to Develop basic Athletic Qualities

Building on FITS Athletic Development Sessions these workouts are a fun challenge – ARE YOU READY?

EASY JOIN CODE: UHS0-PBRS PASSWORD: ZMBHAWLE

TITANS 14U - 17U Level I

Program Designed to Develop the Single Leg Squat

A simple and highly effective program.

EASY JOIN CODE: SIN9-ZBWJ PASSWORD: XSLUX4IF

TITANS 14U - 17U Level II

Tough Program. Must be Able to Single Leg Squat.

DID I SAY THIS IS TOUGH?

EASY JOIN CODE: PHDY-CRZ0 PASSWORD: 4ZGWRGCB

Additional Program Elements

This program elements can be added to any base program – see below. Try some of these fun additions.

BASIC

TOUGH

Whenever you have a break during a workout you can aim to get in a couple of additional reps of these challenges. The Challenges are organized with the following structure (Basic, Intermediate, Advanced)

  • Pull-ups – (Male: 30 / 50 / 100 | Female: 8 / 15 / 30)
  • Push-ups – (Male 50 / 100 / 200) (Female 25 / 50 / 100)
  • Rocky / Inverted Lowers – 10 / 20 / 30
  • Bear Crawl to Star Fish (As Far As Possible) – 25 / 50 / 100
  • Single Leg Squats – 50 / 100 / 200
  • Copenhagen Adductor Bridge
  • Sissy Squats