If you want to understand how to set up and implement a strength training program for volleyball, you’ll want to pick up a copy of Developmental To Division I: Strength And Conditioning For The Volleyball Athlete by Missy Mitchell-McBeth. The author is an experienced strength coach, having worked with athletes from youngsters up to NCAA Division I. Her focus is volleyball, but her experience spans multiple sports. She also has volleyball coaching experience and still plays the game.
I should note that the book primarily comes in print format because it features a lot of visual elements (photos of exercises, tables and graphs). There is an ebook version (only available through the author’s website), which readers of the hard copy can get for free. There is also a set of 60 supporting videos readers can access for free.
Underpinning philosophy
I want to start with Mitchell-McBeth’s foundational philosophy. She emphasizes a methodical, long-term approach based on fundamental principles rather than short-term or overly specialized training. In this book she strongly advocates programs that prioritize general athletic development to enhance volleyball performance. This is not just for younger athletes. Mitchell-McBeth says only professional level athletes really need advanced training methods.
Based on the above, it should come as no surprise that the author is critical of sport-specific mimicry, such as simulating volleyball actions with added resistance. Instead, she encourages building a foundation of basic movement competencies. This is grounded in evidence-based methods designed to prevent injury, enhance physical development, and align with the demands of the sport.
With this understanding, let’s address the structure and contents of the book
Section 1: Basic Movement Patterns and Progression
This first section introduces foundational exercises the author sees as critical for volleyball players to build stability, strength, and control. She highlights five key movements: hip hinge, squat, single-leg movements, push-up, and upper body pulling. Each has its own chapter, which includes a step-by-step progression. For example, the squat progressions advance from goblet squats to barbell squats.
The included program recommendations include prioritizing form, controlled movements, and allowing athletes to progress only when they demonstrate proficiency. Rep ranges are moderate (6–12 reps) to encourage strength without overtaxing muscles. This intention of this section’s approach is to build balanced athleticism to provide a foundation that reduces injury risks and prepares athletes for the demands of competitive volleyball.
Section 2: Speed, Plyometrics, Change of Direction & Conditioning
In this section the focus turns to developing the explosive power, agility, and endurance required for volleyball. The three chapters introduce specific drills and progressions in each area. They emphasize the importance of precise execution to build speed and explosive strength without sacrificing form. Plyometrics like box jumps and bounding progress from basic to advanced levels.
The author’s conditioning approach balances intensity and recovery, incorporating change of direction drills to improve lateral movement and rapid acceleration. Conditioning exercises are designed to sustain energy over long matches without causing excessive fatigue. This aligns with her philosophy of quality over sheer volume. The section’s programming underlines controlled intensity. The aim is to optimize an athlete’s power and stamina while maintaining peak performance and minimizing injury risks.
Section 3: Reducing the Likelihood of Common Volleyball Injuries
This one longer chapter concentrates on strategies to protect athletes from the sport’s most frequent injuries, particularly in the shoulder, knee, and lower back. Mitchell-McBeth introduces targeted exercises to strengthen vulnerable areas, improve joint stability, and correct movement imbalances. For example, shoulder stability exercises are emphasized to offset the repetitive overhead motions in volleyball.
The author advocates integrating these injury-prevention exercises into regular training. Her view is that a proactive approach can significantly reduce overuse injuries and extend an athlete’s playing career. The suggested program balances strength, mobility, and stability in each targeted area.
Section 4: Putting It all Together – Program Design
The final section provides a structured approach to crafting a year-round volleyball strength and conditioning program. Mitchell-McBeth outlines three progressive phases of training: foundational strength, increased load and intensity, and sport-specific power and conditioning. Each phase builds on the previous one so athletes are prepared for in-season demands without risking burnout or injury.
Programming in this section emphasizes progressive overload, periodization, and balance between intensity and recovery. This allows athletes to peak at the right times in their competitive season. Mitchell-McBeth’s approach here reflects her philosophy that training must be both adaptable and consistent, giving coaches a clear framework that enhances athletic performance and supports player health over the long term.
Conclusion
I think this is a potentially very useful book. It provides a lot of practical information and specific recommendations. Importantly – at least to me – it also dispels a lot of myths and misinformation. There’s loads of content out there that claims to be able to help players jump higher, hit harder, etc. Mitchell-McBeth in this book gives readers the tools to wade through it all in an informed way.
As I said at the start, if you’re a volleyball player or coach wanting help with your S&C work, pick up a copy of Developmental To Division I. And be sure to take advantage of the free supporting content.
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