Athletic Development @FITS
The off-season is one of the best time for GAINZ! Build on the in-season Athletic Development Program during the year and take your game to the next level? 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
Interested athletes can simply fill in the following FORM. Special arrangements can be made for teams or small groups that wish to train together. Please let us know this in the notes.
Training modalities and qualities we DEVELOP for each ATHLETE
JUMP IMPULSE – Plyometric & Jump Mechanics
Learn how to jump higher – Strength, Speed, Reactiveness.
Rotation Power
Learn how to rotate to increase your arm swing velocity = Harder and More Consistent Spikes and Serves.
Shoulder Stability
Prevent shoulder injuries and improve arm function.
Core/ System Stability
Body control begins with the CORE – Stack, Challenge, Integrate.
Olympic Lifting & Strength Development
Developing your force signature is essential for speed, explosiveness for all elites
Injury Prevention & Recovery
Key strategies are implemented to prevent common volleyball injuries and maximize performance
OFF-SEASON PROGRAMS – AVAILABLE APRIL 18th
HOME GYM BASED PROGRAM
AVAILABLE APRIL 18th. Simply submit request for Home Gym Program below. Within 24 hours you’ll have the program.
For individuals who have access to home gym equipment
Starts as soon as you download the program
Equipment Required
- Squat Stand / Half Rack
- Trap Bar
- Olympic Bar
- Bumper Plates (pairs of 45 x 2,25,10,5, 2.5)
- Kettle Bells
FOUNDATION PROGRAM
AVAILABLE APRIL 18th. Simply submit request for Home Gym Program below. Within 24 hours you’ll have the program.
For 12 – 13 year old athletes to develop their Foundation Movements – Hinge, Squat (Full Depth, Lateral, Overhead, Single Leg Squat), Push-up, Pull-Up, Rotate and CORE)
Starts as soon as you download the program
Equipment Required
- Dowel Rod / Broom Stick
- Mirror
- small hand weights (not necessary)
SUPPORT MATERIALS
FITS Foundation Verification Section
- This section has all the foundation movement standards and corresponding cues. The goal with this section is to help athletes understand what they need to work on to achieve Foundation Verification. Foundation Verification has 5 parts:
- Hinge
- Squat (4 Type of Squats)
- Push
- Pull
- Support Development of the Hip, Shoulder, and Trunk
- Once athletes have completed all Foundation Standards they can be considered Verified and can receive a Verified T-Shirt for their efforts.
- Note the Foundation Knowledge Domain “Take The Quiz Button” is not functional. It will be updated over the holidays.
VARIATIONS Section
- This is a simple tool to add variations to positions and exercises to make them more challenging – engaging, efficient, and effective. There are 5 ways to challenge positions and exercises – just remember to maintain lines and centrate:
- End Range Activation
- Tempo
- Upper Movements
- Lower and Spine Movements
- Load
STRENGTH BAND DEVELOPMENT WORKOUT ON YOUTUBE LIVE
Equipment Required
Strength bands – click HERE for an example. Bands also will be used for future in-person training.
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RECORDED SESSIONS
