This is an example of a training program that was designed for a 20 year old female beginner athlete who wanted to join recreational volleyball. The athlete had an initial meeting to complete necessary health assessments (i.e., screening, anthropometric measures, aerobic and musculoskeletal fitness, and back health). The athlete began the program with fitness testing in order for the trainers to get an understanding of her past knowledge and experience so that her goal of playing recreational volleyball could be obtained.

Short Term Goal: “I want to feel more comfortable in the gym by having a bit more background knowledge on the different exercise workouts that I can perform.”

Long Term Goal: “I want to be able to increase my speed and power in order to play recreational volleyball.”

Fitness Testing

An example of three different fitness tests used for an initial assessment of a 20 year old female beginner athlete based on her goals of playing recreational volleyball.

Click on the above picture for a description as well as results for the three tests.