Court speed, agility, quickness and reaction time is what us required from a good volleyball athlete. I have a girls volleyball training program that is designed for what good volleyball athletes need on the court.

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. 

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. Improve your volleyball ball reaction and response time

3. Increase your upper and lower body strength with workouts designed for young female volleyball athletes.

4. Develop the upper and lower body power for explosive vertical jumps to block and attack.

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 increase your mobility.

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

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.

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.

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.

Developing young volleyball athletes to play at their best takes work. Volleyball is a very competitive sport and improving you overall game and athleticism will give you an opportunity to be on the court instead of on the sidelines watching. Become a serious volleyball player not just a person who plays volleyball. No matter if you play middle school, high school, or club volleyball my training program can improve your overall game.

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.

My volleyball client Kate plays club and high school volleyball. She is a very tough middle blocker with good lateral movement and has an explosive jump. Kate is bound for Cal Poly to play volleyball.

My volleyball clients do a variety of core training exercises. Our goal is to improve strength where volleyball players need it. Most young volleyball players have a weak core and that presents many problems

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.

Outside hitters and middle blockers need to attack the ball with velocity and power. Can you hit the ball hard and make kill shots that puts the game away? Does your attacking arm hurt or become sore after games or practices? Learn the correct way to attack the ball with my methods.

Young volleyball athletes must learn how to develop a good stance and posture for movements. Strong volleyball fundamentals and movement patterns are stressed. My young volleyball athletes learn how to move fast and quick on the court.

Former client Juliann commits to Arkansas State to play volleyball. Her goal was to play college volleyball and she achieved her dream..

Volleyball trainer Rance with his 17yr old client Ivana. She has been in my program for 4yrs and is a dedicated and committed athlete.

My volleyball training program develops the blocking skills needed to succeed on the volleyball court. Good posture and hand position is a must. Good movements along the net and the ability to time jumps for blocks are important.  

Good passing skills should be a priority for young volleyball athletes. My volleyball training program teaches you how to move to receive the ball with a sound platform and move the ball to your target area.

My middle blockers and outside hitters work on their jumping technique and arm swing for maximum jumping height. Good middle blockers and outside hitters need explosive vertical jumps for defense and offense.

My volleyball client 15yr old Zelbee plays high school and club volleyball. Our goal is to improve her volleyball skills through sound fundamentals. Strength and conditioning is a big part of her program.

My volleyball training program is designed for serious young athletes who play club and high school volleyball. You can join a program that is affordable and is designed to get results fast for any serious young volleyball athlete. Contact me through my online form for more info

2016 AVCA college volleyball combine. Over 80 volleyball athletes participated in the college combine in San Jose, California.  My young volleyball athletes are very prepared or these college combine camps. Doing well against the best is what it is all about for them..

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!!!!

Volleyball training Rance with his 14yr old client Allyssa. We worked on developing her front row & back row skills and volleyball fitness

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.

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

My volleyball clients work on developing good fundamentals serving techniques. My volleyball service training methods help you develop a serve you can trust and score points for your team.

My volleyball clients do volleyball specific strength and conditioning exercises. The focus is to develop a volleyball athletes on a strong foundation for injury prevention and explosive movements.

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.