Volleyball explosiveness isn’t just about jumping higher and improving vertical jump, although that’s important.
For volleyball athletes, it’s about how quickly you can absorb force, redirect it, and produce force in the direction the game demands.
1️⃣ MULTI-DIRECTIONAL PLYOS/LATERAL CHANGE OF DIRECTION
Volleyball is played in every direction. Athletes need to be able to decelerate, absorb force, and rapidly redirect their body without losing control. Multi-directional plyometrics and lateral COD work develop the ability to brake, redirect, explode again.
2️⃣ BALLISTIC MED BALL TOSSES
Explosive movement starts with the ability to produce force rapidly. Ballistic throws train rate of force development (RFD), teaching the athlete to recruit force quickly and transfer it through the entire body. That translates to more explosive jumps, attacks, blocks, and rapid movements around the court.
3️⃣ MAX EFFORT BILATERAL PLYOMETRICS
Max-effort bilateral plyometrics challenge the athlete to produce large amounts of force in very little time. Bounding for distance develops horizontal force production, stiffness, coordination, and reactive explosiveness.
The goal isn’t just to make athletes stronger.
It’s to make them FAST at producing force.
Because the best volleyball athletes can absorb force, redirect it, and produce it again in milliseconds.
Train the qualities the sport demands.
OTA St Pete
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Overtime Athletes offers small group strength and conditioning classes as well as athlete performance Your full athletic development starts here.
OTA St Pete is a world renowned Sports Performance facility located in Saint Petersburg, FL. Our programs are based on our experiences, working with athletes and the general population for 12+ years. Each and every time, the goal has been to help each athlete achieve maximum results. Our program targets all sports and ages starting as young as 8 years old, all the way to the professional level. We specialize in SPEED, POWER, and STRENGTH for all athletes.
Running is a single leg sport. Every stride demands control and stability.
This banded split squat hold challenges your ability to stabilize the hip, knee, and ankle.
The band pulls the knee inward. Your job is to resist that pull while keeping the foot grounded and maintaining control through the position.
The glute med helps stabilize the pelvis and knee, while the glute max, quads, adductors, calf, and foot muscles work together to hold the position.
Try 2–3 sets of 20–30 seconds per side.
Save this for your next strength session 🤝
Shoutout to Eckerd College XCTF week 2 in the books 📈
Sprinter step up series for single leg power.
Here’s a simple progression we use with our college baseball and basketball athletes to build single-leg power, explosiveness, and force absorption.
1. Sprinter Step-Ups. Athletes explode vertically off the bench, then control and absorb the landing. Getting the entire lower-body chain activated to both produce AND receive force.
2. Step-Up Launches. Now we turn up the intent. Max-effort ballistic jump with an emphasis on triple extension and projecting the body vertically.
3. Step-Up Launch to Med Ball Toss. Final progression. Add external load and push the intensity while maintaining explosive triple extension and maximal vertical projection.
Progress the position and increase the intent and intensity. Thats how we build explosive athletes.
DM “BASEBALL” if you want to train schedule a session and train with us!
08/27/2026
Shoutout to our athlete Jordan Cooper on a great transformation this past year 📈
Consistency compounds. This is proof of that. Whether it was the off season, pre season, or in season Jordan made and prioritized time to get into the facility. Not just here and there.
This is just the start. Our ideology here is to celebrate our wins, but have the next goal in mind. Big year is coming to say the least.
Good stuff Jordan 📈
First high school cross country race.
First win.
As a freshman.
John has been working with us for right under 2 years, and the work has shown. This will be a fun season 💪🏻
This is a reminder that all cross country runners need to implement strength and performance training. Only running more miles isn’t going to get you there.
Good stuff John 📈
All runners need to produce and absorb force with every stride.
These are sprinter step up launches. A unilateral power variation that combines an explosive drive from the working leg, a sprint like knee lift, and a controlled landing back to reset.
Drive with intent. Keep the knee lift aggressive. Land quiet, stacked, and in control. The goal is to make every rep explosive and clean.
Shoutout to Eckerd College XCTF 📈
08/24/2026
Time to work, Eckerd Tritons 💪🔱
Excited to be working alongside Eckerd Athletics to develop faster, stronger, and more resilient athletes.
But more importantly, to work alongside the EC coaching staff to make sure these athletes are physically prepared to perform when it matters most — and put these teams in the best position to WIN. 🏆
Big year ahead
In-Season Performance volleyball performance with Eckerd Volleyball. Some controlled jumps and upper/lower correctives in the session today.
In-season training isn’t about doing more. It’s about maintaining the qualities that make you explosive, while keeping the body durable for the demands of competition.
Seated Vertical Jumps - maintaining power and explosiveness while emphasizing a stiff, stable landing. Volleyball athletes still need to produce force at a high rate all season long.
Half-Kneeling Band Face Pull to External Rotation - keeping the rotator cuff strong and maintaining shoulder external rotation for the repetitive demands of hitting and serving.
Bulgarian Split Squat Holds - single-leg stability and stiffness through the knee, giving volleyball athletes a stronger foundation to absorb and redirect force.
The goal is to maintain the qualities to perform at a high level all season.
08/16/2026
Proud of these two right here.
Brayden Temperton is off to start his collegiate career over at CIU Baseball safe to say they’re getting a stud. One of our OGs in the building. Brayden has displayed a large amount of grit in the past two years specifically. Overcoming injury, and rehabilitation. That didn’t stop him from continuing to be disciplined and consistent. The sky is the limit for you brother.
Ainsley Joseph is heading back to Colorado for her academic year, and volleyball season. Ainsley has made incredible progress since walking into our building this summer. The metrics alone are extremely impressive, but im more impressed with the work ethic she’s gained. Never missing a session regardless of external factors. That’s how confidence is developed. Im extremely excited to see her flourish this year.
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3608 Morris Street N
Saint Petersburg, FL
33713
Opening Hours
| Monday | 6am - 7am |
| 5pm - 5:59pm | |
| Tuesday | 6am - 7am |
| 5pm - 5:59pm | |
| Wednesday | 6am - 7am |
| 5pm - 5:59pm | |
| Thursday | 6am - 7am |
| 5pm - 5:59pm | |
| Friday | 6am - 7am |
| 5pm - 5:59pm | |
| Saturday | 8am - 9am |