Youth Volleyball Strength & Conditioning Program
OUTWORK THE OFF-SEASON. OUTPLAY NEXT SEASON.
This summer is your opportunity to get stronger, faster, more explosive, and more confident before competition starts.
Train with coaches backed by Kinesiology in a structured performance program designed to help youth athletes build real athleticism, reduce injury risk, and gain an edge that shows on the court and in every sport.
Summer 2026 Registration Now Open
Ages 14U+
Limited Spots Available
Why this Program?
Most athletes only practice their sport.
Serious athletes train for performance.
At AC Fitness, we help athletes develop the physical tools that separate average from standout athletes:
Strength & Power
Speed & Acceleration
Agility & Change of Direction
Mobility & Movement Quality
Injury Prevention
Confidence Under Pressure
Discipline & Work Ethic
Who is this for?
This program is for youth athletes who want to:
Make the team
Earn more playing time
Improve vertical jump and explosiveness
Become quicker and stronger
Prevent injuries before the season
Build confidence in their body and game
Enter next season ahead of the competition
Ideal for volleyball athletes and multi-sport athletes.
Ages 14U+
WHY AC FITNESS
Our athletes train with coaches backed by Kinesiology and Strength & Conditioning principles.
Every session is structured with purpose, progression, and athlete safety in mind.
No random workouts.
No wasted time.
No guessing.
Just smart training that creates real results.
THE AC METHOD:
Align. Condition. Commit.
1.
ALIGN
“Awareness is the first step to transformation.”
We assess how you move, how you feel, and where you’re starting.
Includes:
Posture & mobility assessments
Daily movement habits
Stress, sleep & lifestyle audits
2.
CONDITION
“Train smart, not just hard.”
Build foundational strength, improve performance, and move without pain.
Includes:
Personalized strength & mobility programming
Functional training blocks
Injury prevention & performance upgrades
3.
COMMIT
“Consistency creates confidence.”
Create habits that last with coaching, accountability, and mindset tools.
Includes:
Progress check-ins
Recovery protocols
Mindset & lifestyle coaching
What Training Looks Like Each Week
Youth Athlete Conditioning Classes (14U+)
Mondays – Full Body / Muscular Endurance
Build a strong foundation.
This session focuses on full-body strength with higher repetitions to improve muscular endurance, control, and movement quality. Athletes develop the ability to sustain performance longer while reinforcing proper technique and reducing injury risk.
Tuesdays – Power / Plyometrics
Train to move faster and jump higher.
This class is designed to develop explosive power through plyometrics, sprint mechanics, and reactive drills. Athletes will improve vertical jump, speed, and on-court responsiveness while learning how to safely absorb and produce force.
Thursdays – Speed, Agility + Conditioning
Get stronger, move better.
Focuses on improving quickness, change of direction, reaction time, and overall athletic conditioning. Athletes will work on acceleration, deceleration, footwork, and sport-specific movement patterns, while building the endurance needed to sustain performance throughout games and tournaments. This session is designed to enhance on-court speed, reduce injury risk, and improve overall movement efficiency.
This session emphasizes full-body strength development using controlled, progressive loading. Athletes will focus on key movement patterns to build strength, stability, and confidence in the gym and on the court.
Fridays – Full Body / Strength
Finish the week strong.
PROGRAM OPTIONS
Choose Your Training
1x / Week Membership
Perfect for athletes who want consistency and steady progress while balancing school, sport, and recovery.
Best For:
Beginners starting strength training
In-season athletes maintaining performance
Busy schedules
Includes:
1 coached session per week
Strength & movement training
Technique guidance
Progressive development plan
2x / Week Membership
Ideal for athletes ready for faster results in strength, speed, confidence, and overall athleticism.
Best For:
Off-season development
Athletes wanting faster progress
Building a strong training routine
Includes:
2 coached sessions per week
Strength training
Speed / power development
Mobility & conditioning work
3x / Week Membership
Best for committed athletes who want to maximize progress and gain a serious edge next season.
Best For:
Competitive athletes
Off-season transformation
Athletes wanting top-level consistency
Includes:
3 coached sessions per week
Strength & power training
Speed / agility sessions
Conditioning & mobility work
Faster progression tracking
Elite Athlete Program
Our highest-level option for athletes serious about maximizing performance.
Best For:
High-performing athletes
Athletes pursuing next-level competition
Players wanting personalized support
Includes:
3x–4x weekly training
Performance testing
Private check-ins - 3 1:1 Personal Training Sessions
Personalized programming
Advanced accountability & coaching
FLEXIBLE TRAINING OPTIONS / SESSION PACKS
Drop-In Pass
Perfect for athletes who want to try a session, experience the coaching environment, or train occasionally with flexibility.
Best For:
First-time athletes
Trying the program before committing
Extra sessions during the month
Includes:
1 coached training session
Full access to scheduled class
Strength & conditioning coaching
Performance-focused workout
6 Session Punch Pass
A great starter package for athletes who want consistency with more flexibility than a membership.
Best For:
New athletes building routine
Families needing flexible scheduling
Short-term training goals
Includes:
6 training sessions to use
Access to scheduled classes
Strength, speed, and conditioning sessions
Use sessions at your pace
10 Session Punch Pass
Best value flexible option for athletes who want regular training without a recurring membership.
Best For:
Athletes training consistently
Off-season development
Families wanting flexibility + value
Includes:
10 training sessions to use
Access to scheduled classes
Strength, power, speed, and conditioning work
Greater savings than Drop-In
BOOK YOUR SESSION
Choose a day and time that works best for your athlete using the calendar below.
Whether you’re booking a drop-in session, first class, or getting started with a program, this is the easiest way to reserve your spot.
Spots are limited per class to maintain coaching quality and athlete attention.
Use the calendar below to book now.
LIMITED SPOTS
To maintain coaching quality and athlete attention, spots are limited.
If demand is high, additional classes may be added.
Secure your spot early.
LOCATION
Strengthcity Fitness
Surrey, BC
Let’s work together
Interested in Youth Athlete Training or want to be notified when new sessions open in Surrey? Have questions about the right program for your athlete?
Fill out your information below and we’ll be in touch shortly. We look forward to hearing from you.