Lineshot Volleyball Club 2009 Strength Program Six weeks-Twelve sessions                45 minutes training sessions during Saturday practices                30 minute training sessions during weeknight practices                  Will decrease to one-20 minute session per week at the conclusion of the six week session Instructor: Erin Pauley, MSRSS, CSCS Each session will consist of four training categories:        Strength (bodyweight exercise, band exercises and partner resistance exercises)        Agility (quick feet, ladder drills, etc...)        Speed (anaerobic sprint training)        Core/Flexibility (core work, dynamic stretching/flexibility training, cool down) Equipment used: Resistance bands, plyo hurdles, speed ladder This six week program will begin to build strength, speed and agility and help to deal with soreness that athletes often experience after a strenuous workout and at the beginning of a season. Coaches will continue to train their teams using the protocol set forth during this program, throughout the season. Therefore, maintaining the gains the athletes make during the six week session.  Athletes will also learn exercises they can do on their own, with little or no equipment that will help improve speed, agility and strength. The Core/Flexibility training will give athletes the tools to improve flexibility and reduce soreness, therefore reducing the chance to injury throughout the season. After completing the six week training session, each athlete will receive a detailed description of all exercises so they can continue these throughout the summer and into their high school seasons.