YF Program Guide:

This is your guide to choosing the right volleyball-specific strength program. Not sure where to start? We’ve got you covered.

At YF Volleyball Performance, every program is built by experts in volleyball-specific strength and conditioning, backed by research, trusted by coaches, and tested by thousands of athletes over the past decade.

⚙️ All Programs Include:

✅ Delivered through our human performance app

✅ Exercise videos & detailed instructions

✅ Progress tracking & feedback tools

✅ Direct coach communication

⚡️ EZ VERT: $49/month

Who is this program for?

For volleyball players looking to increase their vertical jump and explosive power on the court. Whether you’re spiking, blocking, or serving, this is your go-to jump performance plan.

How does it work?

EZ VERT combines strength training, plyometrics, and speed work to help you jump higher, move quicker, and dominate above the net. This 13-week program delivers structured workouts through our app, with clear progress tracking and exercise demos.

🏐 AGE-SPECIFIC PROGRAMMING: $49/month

Who is this program for?

Designed for competitive volleyball athletes ages 12U through University/College, this program aligns with your competition schedule to help you perform your best when it matters most, in-season or off-season.

How does it work?

Our 12-month plan (June–May) follows the Canadian youth & varsity competition calendar, but you can join anytime. You’ll be placed in your age-specific training block and receive monthly program updates tailored to your development stage. Programs are updated yearly to reflect the latest research, trends, and real-world performance data, ensuring you’re always one step ahead.

💪 INJURY-FOCUSED PROGRAMS

Who are these programs for?

Athletes dealing with nagging pain, overuse injuries, or coming back from rehab who want to get back to playing pain-free, stronger than before.

How does it work?

Each injury-focused program blends strength, mobility, and stability work to build a resilient body that can handle the demands of high-level volleyball.

1️⃣ Bulletproof Knees: $40/month

A 9-week (2-month) program with three workouts per week plus off-day exercises. Designed to address common knee pain and overuse injuries through targeted lower-body strength and mobility work.

• Delivered through our app with video demos, progress tracking, and coach messaging

• Minimal equipment required

• Cancel anytime

2️⃣ Bulletproof Shoulders — $15/month

A 9-week program with two sessions per week to strengthen and stabilize your shoulders, ideal for hitters, setters, and servers.

• Can be combined with any other YF program

• Minimal equipment (bands or light dumbbells)

• Delivered through our app with exercise videos and progress tracking

• Cancel anytime

**Always consult your physician before beginning a new exercise program. **

🧠 PERSONALIZED PROGRAM: $150 (One-Time)

Who is this program for?

For athletes who want a fully customized training plan built for their exact goals, schedule, and setup, whether at home, in the gym, or on the road.

How does it work?

After completing a detailed athlete intake form, one of our coaches designs a 5-week program built uniquely for you, factoring in your goals, training history, injuries, and available equipment.

Get the most out of your training with a plan designed to match your body, your goals, and your game.