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Volleyball TRAINING


Volleyball requires intense, short bursts of speed and Athletic Republic works with athletes to improve acceleration and explosive power. Volleyball is a game of quickness, speed, strength and agility, as well as a game of concentration and strategy. Success or failure is tied directly to an athlete’s ability to control speed in just a few steps. Body control is essential for the development of ball control which is why we also focus on agility. An efficient player must be able to shuffle, step, reach, change direction, move backward, and jump—all while making contact with the ball. Attack positions require the ability to change from horizontal velocity to vertical velocity and create explosive jumping power. Arm swing mechanics required to spike the ball are also based on power development.

Athletic Republic trainers guide volleyball players through essential drills to improve every serve, set, spike, jump, and hit. Our Acceleration program will increase your vertical jump height, explosive power, speed and quickness. These are all critical for being at the top of your game and this program is ideal for the serious athlete intent on gaining an edge on the competition.
Through our science-based training protocols and patented equipment, we improve volleyball players’ jump mechanics so they rise higher with more hang time to gain more explosive power behind every hit. Thanks to 20 years of practicing our science-based training, our more than 160 training centers throughout the world help volleyball players improve their ability to set, pass, serve, spike and block.

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St. Louis' Speed, Agility & Strength Experts

Call 314-432-6103 or fill out the form to get started.

Average Performance Improvements through Athletic Republic Volleyball Training:

  • 2 – 4 inches of vertical jump height
  • 8 – 10 inches in jump attack height
  • 5 – 8 inches in standing long jump distance
  • 20% greater leg strength
  • 33% increase in foot speed
  • Significant improvements in running stride efficiency
Tarah Wylie, professional volleyball player and Athletic Republic Athlete
Tarah Wylie, professional volleyball player for San Diego Mojo and Athletic Republic Athlete

What Athletes are saying

Dear Dale & Charlie, Thank you for all your hard work in providing outstanding training for our athletes over the last two years. I cannot believe the difference a program can make. I have used many programs and trainers before, but the intensity and attention to detail that your team at Athletic Republic has provided our athletes is nothing short of amazing. Many of our girls saw significant increase in their vertical jump and their individual performance as well as their endurance on the volleyball court. Each one of the seniors that played for H2, and that participated in your program will be continuing their volleyball careers in college, and the AR variable certainly was a contributing factor to their success. I have every intention of recommending Athletic Republic to all organizations that want to compete at a high level no matter what the sport. And we definitely intend to bring our 200 elite volleyball girls back to your team next year.

Geoffrey Davis Director

Going through the whole Athletic Republic Training Program really takes your body to the limit. Before I started working with their program, I was never engaged in conditioning and weight lifting. I really enjoyed the training and could tell that I was benefiting from the programs. As an athlete, you need to continue to get better and condition your body to compete at the highest levels and the Athletic Republic Training Programs have helped me do that.

Ogonna Nneka Nnamani USA Volleyball

Training with the Athletic Republic Program was the absolute best thing for my vertical and quickness

Misty May-Treanor USA Beach Volleyball

After having my second ACL surgery, I needed a specific training center that could fulfill not only my rehabilitation needs but also strength/conditioning. The Athletic Republic has helped me get back on the court and has quickly become a place I look forward to visiting! It is a fun, energetic environment that leaves you wanting another session. I can’t recommend this place enough!

Tarah Wylie Professional Volleyball Player for San Diego Mojo
Professional Volleyball Federation

Sport-Specific Training

Many aspects of the Athletic Republic Acceleration Training programs are universal to all sports, designed to develop overall athleticism and resilience, but we also recognize that each sport and discipline has specific demands. We address those needs not only with our individualized “One Size Fits One” approach to training, but with extensive sport-specific protocols developed over nearly three decades of training athletes.


We take football training far beyond the standard weight room. Our football training for prepubescent athletes focuses on developing coordination, agility and speed since muscle mass develops later in a young athlete’s life. As athletes mature and the level of competition increases, training focuses more on the development of power/strength and running efficiency. Professional players spend the largest portion of time on power/strength development, but still spend time working on movement skills and running efficiency.

Baseball / Softball

Baseball and fastpitch softball are games of inches that require split-second reactions, instinctual skills and lightning fast agility. By focusing on speed, power, and agility we can give every baseball player the tools to be more successful on the field, regardless of their position. Our training improves rotational strength and stability to develop hitting with explosive power. Pitching velocity is increased by strengthening the acceleration and deceleration muscles used for every throw, while at the same time we focus on arm health for longevity. Our dynamic stability training develops the body control that is essential for making a defensive play.


Every basketball game is made up of hundreds of short bursts of speed; our basketball training works on improving sprinting efficiency and speed using our high-speed running treadmill. Explosive power translates into the ability to drive to the basket, chase down a loose ball, or leap for a rebound or jump ball; we focus extensively on hip strength to generate the power that informs all aspects of a player’s game. Finally, our basketball training emphasizes dynamic stability so players can maintain body control in all directions and stability under all situations, even at full speed.

ice Hockey

Skating is the foundation of playing hockey. It takes proper skating mechanics, explosive speed, quickness and balance to consistently outmaneuver your opponents and become a top player. This is why hundreds of past and present professional hockey players have trained at Athletic Republic. Using a combination of cutting-edge technology like our Hockey Treadmill, or utilizing hockey powercords to facilitate optimal nerve and muscular stimulus, our hockey athletes come away with significant improvements in skating efficiency, coupled with improved puck-handling and shooting movements.

Field hockey stick and ball. - Athletic Republic St. Louis

field Hockey

The game of field hockey requires players to have sport specific skills, as well as athletic attributes. Working on becoming an athlete can be a very significant aspect of the game. Field hockey requires speed, quickness, explosive power, as well as strong aerobic endurance. A solid aerobic endurance base will help a field hockey player with the repetitive series of high intensity movements and exercise required to play at a high level.


As the preferred training partner to the US National Lacrosse teams, we understand what it takes to become the best athlete and lacrosse player: the right mix of lacrosse specific skills, enhanced speed, agility, quickness and power. It is essential that a lacrosse-specific training program balances the rigours of lacrosse’s heavy endurance load, while establishing an elite speed-program rooted in acceleration training. Our program focuses on advanced level conditioning, strength training, as well as speed and agility work that translates to both sides of the field in lacrosse.


We’ve developed a unique program to specifically train soccer players to improve their acceleration, agility and power so they can become not just better athletes, but better soccer athletes. Through our evidence-based training protocols and patented equipment, we can improve an athlete’s mechanics so they have a faster first step, can change direction quicker, and have the stamina to play as well in the opening minutes as the closing minutes. In addition, they develop the dynamic stability that is crucial to becoming more resistant to lower-extremity injuries.

tennis training- Athletic Republic St. Louis


The quick change of direction required in a top level tennis athlete is almost unparalleled in other sports. Athletic Republic speed and agility work performed on our patented Super Treadmill and Plyofloor elevates muscle coordination, footspeed, and movement precision to facilitate that next-level change of direction. On average, a 20% gain in peak force and power provides another level to a tennis athlete’s game. And the unique Plyo Press Machine allows tennis athletes to take explosive power training to a higher level.


Our training protocols for volleyball players to improve their acceleration, power and on-court agility for success on the court. We can improve an athlete’s mechanics so they rise higher with more hang time giving them more explosive power behind every hit. We also provide exact neurological learning and coordination that improves functional volleyball strength and the ability to set, pass, serve, spike and block, as well as improve take-off and landing mechanics.