My volleyball clients work on their footwork and quickness. Our focus is to develop fast feet that can move quickly. Good volleyball players have good feet and are quick to react.

What kind of volleyball workouts and training methods do I apply?

My volleyball clients do workouts specifically designed for young volleyball athletes. We use a 10 week progressive workout method that allows you to develop very good training fundamentals. Each workout you get progressively more athletic as a volleyball player.

Where does volleyball coach Rance get his current training?

Volleyball coach and trainer Rance Palmer uses the knowledge he has gained through AVCA and other volleyball teaching clinics. Rance continues to read and attend volleyball coaching seminars to continue his knowledge of the game.

For more information on the AVCA you can click the picture to the left for their web site. You can become a member and receive a mass amount of volleyball information.

Certified volleyball sports nutritionist Rance Palmer will provide you with the meal plans to help you maximize your workouts and recovery.  Fuel your body with the foods that will give your the energy to play at a high level. Find out what foods are best for volleyball athletes.

Nutrition Tip. Always start your day with a good breakfast that has plenty of carbohydrates and some protein. Make sure to add a glass of water to your breakfast to hydrate for the day. 

Training the best volleyball athletes

Join a volleyball program that will help you on the court

You will find my 1hr volleyball workouts very enjoyable and beneficial. My training methods are designed strictly for young female volleyball athletes.

My training methods are from years of experience and research about how to grow young volleyball athletes. All workout programs are not equal and one training method does not fit all athletes.

Volleyball Workouts

are designed to maximize your talents

Our 1hr volleyball workouts are designed for your specific needs. We offer you a unique volleyball training program that fits serious young athletes. You will do specific volleyball exercises and use training tools that will improve you in a very short time.

Female volleyball athletes will learn the best training methods that are used by college and professional athletes. However these programs are scaled down to benefit young athletes ages 12-18yrs old.

Join our volleyball program by starting with a one hour volleyball athletic evaluation. The 1hr athletic evaluation will determine your strengths and weaknesses. You can contact us by filling out our form and pressing send.

College Bound athletes

You need to be ready for the next level

Gizelle (left) prepared for college by doing the training necessary to bring her fitness and game to the next level. She did several 10 week training sessions and it paid off for her.


The college coaches raved about her fitness and skills when she went for her official college visit. Her confidence was at an all time high when she arrived on campus. She will be the starting MB position as a Freshman.

Gizelle earned her scholarship as middle blocker position. She will be ready to compete when she arrives on campus. You can be ready just like Gizelle is with my college bound fitness& skills program.

My college bound athletes train to have the measurements that college programs want. Some college volleyball programs rate top volleyball players in the nation on their VPI or Volleyball Performance Index. Make sure yours measures up.

Volleyball Fitness & Skills

8 areas to be a good athlete

Your 1hr volleyball workouts will include:

1. Court speed, agility, and quickness is a must for all players

2. Ball reaction and response drills needed to move

3. Increase your upper and lower body strength that are designed to build a strong foundation for female athletes.

4. Develop the upper and lower body power for explosivejumps and powerful attacks.

5. Core strength training workouts to maximize upper and lower body power . Develop volleyball specific core training

6. Upper and lower body flexibility training to prevent injuries and keep you relaxed under pressure

7. Volleyball sports nutrition and hydration meal plan to help your recover from hard workouts and practices.

8. Volleyball injury prevention and rehabilitation workouts to keep you on the volleyball court and not on the bench 



Girls volleyball fitness and skills program

designed for serious volleyball athletes ages 12-18yrs old


Depending on your volleyball needs I can create your  1hr 5-10 week volleyball fitness and skills program that is designed to maximize your on volleyball performance. My volleyball training program is expertly designed for your individual needs based on your measurements and testing results.  Club and High School athletes would benefit tremendously from these volleyball workouts and drills. College bound volleyball athletes will have the fitness and skills to match up and have the game that is wanted by college coaches.

My volleyball clients do volleyball specific training exercises. The focus is to develop a strong foundation for young athletes. Strength is the is the building block for all movements and jumping.

Former client Natalie commits to the University of Delaware to play college volleyball. Very good volleyball athlete and player.

My girls volleyball training program is designed to help young athletes maximize their potential. Volleyball is more than a game of skills. Being a good volleyball athlete who can move, jump, react, and be agile on the court will raise your game. My girls training program makes athletes more competitive on the court and in tryouts. Most young volleyball players lack the necessary athleticism to compete against the top players for their age groups.

One of my volleyball clients Mikaela who plays middle school and club volleyball. She is a good young athlete and is improving her volleyball skills.

Good passing is a priority for young athletes. My volleyball training program teaches you how to move to the ball and pass the ball overhead or with a sound platform.

I have had the pleasure to meet and work with some very good volleyball athletes in my 15yr training career. When you see and work with some top talent you know why they are playing at a higher level. They are all hard working athletes who take pride in their game and academics. My goal is to help every young volleyball athlete to maximize their talents. Every volleyball player may not be fortunate to play in college but they all can enjoy and play their best each time on the court. If you want to work towards your goals and need an experienced volleyball trainer contact me by my contact page or phone call.

Youth Sports Training

My volleyball training program is designed for serious young athletes who play club and high school volleyball. I have helped develop many young athletes who play for some of the best high school and club teams in the nation.

My volleyball clients work on developing good fundamentals for their positions. We prioritize your needs as by identifying your strengths and weaknesses. We work on building a consistent set of skills.

My goal as a volleyball trainer is to help young athletes succeed on the volleyball court. I am very successful with building young athletes by having a game plan for each individual to grow and develop.

College volleyball recruit Melissa is excited to be at Ole Miss University. She has worked very hard on the practice court and in the training room. Her commitment to improving and development through strength and conditioning brought her game up to the next level. Very proud of her accomplishment and glad to have helped.

Rance has prepared many college volleyball recruits for college strength and conditioning programs. Many young volleyball recruits have no idea what is required form them when they commit to a college volleyball program. My volleyball training program prepares college bound volleyball athletes for the strength and conditioning that is required for the next level.

Libero Paula Cereme with head coach Mary Wise of Florida University. Libero is a tough position that requires good passing and digging skills. Paula is a gamer who with hard work and dedication found her dream school to play volleyball. Great Job!!!!

2016 AVCA college volleyball combine. Over 80 volleyball athletes participated in the college combine in San Jose, California. This is where you will show your measurables as a college prospect. My volleyball training methods helps my athletes do very well in these combines..

Volleyball Magazine is an excellent resource for the volleyball community. The magazine features some of the best men and women who play and coach volleyball. You can find out information on some of the best players, high schools and college volleyball teams in the nation.

Many articles feature volleyball training, nutrition, and fitness information to help you improve your game. Learn what some of the best players are doing and compare your training to theirs. has contributed a few training articles and fitness programs for the magazine. We have used some of our volleyball clients for the articles.

Click the Volleyball Magazine cover (right) and go to their web site for more information. For a subscription to this outstanding magazine go to the link and fill out the information.

Calvin University has one of the best D-3 womens college volleyball programs in the nation. One of my clients plays on Calvin and is a key contributor to their success. However she put in a lot of hours and hard workouts to prepare her for the big stage.

Former client Lauren commits to Lipscomb University to play volleyball. Her goal was to play college volleyball and she achieved her dream..

My volleyball client Melissa #3 made the high school Optimist Volleyball Team and went on to play college volleyball. She was a MVP of her team and MVP of her league. Very tough middle blocker.


My volleyball clients do a variety of core training exercises. Our goal is to improve strength where volleyball players need it. Being volleyball fit is our top goal to maximize your abilities.