volleyball |ˈvälēˌbôl|

A game for two teams, usually of six players, in which a large ball is hit by hand over a high net, the aim being to score points by making the ball reach the ground on the opponent's side of the court.

Target Group

Training Focus

EFS Performance Solutions

The EFS Matrix of Scientific Training (Primary Skills for Volleyball):

In pursuit of maximizing athletic ability, there are almost an infinite number of possible sports training and fitness areas to work on.  In addition to this complication, there is not an infinite amount of time to train these numerous areas, and recovery is essential to improvement. For younger athletes, proper stimulation with adequate nutrition and rest will create a thriving state. For older athletes, after targeted breakdown (proper stimulation), sound nutrition, and then rest, the goal should be to attain a naturally anabolic (or building) state. Because of the mature endocrine system of Prep and Elite athletes, an anabolic state is attainable when pursued in a prudent manner. In summary, focusing on the most essential areas is crucial to maximizing training effectiveness and sports performance. In the diagram below we have identified a key list of primary skills and scientific training components based on their level of importance to the sport of volleyball.

Select a Sport

Numerous volleyball players have used the EFS Training System and EFS performance solutions to surpass their perceived limitations.

To aid in your understanding and the quest of maximum sports performance, we have provided an analysis of the challenges, solutions and windows of opportunity for volleyball players of all levels.

Youth Level (Ages 7-13)

Challenges: While younger players usually get their first exposure to volleyball in elementary or middle school in a recreational manner, as girls start approaching 12 and 13 many begin a more structured form of volleyball at club organizations. Before you know it, they are then looking at high schools, and vying for even more competitive club teams. At this point, their nervous system is still fresh, untrained and lacking coordination. Due to this neural limitation, it can be quite challenging and even frustrating (for the player, parent and coach) learning and performing the fundamental volleyball skills of passing, setting, jumping and movement on the court.

Window of Opportunity: The good news here is that the nervous system at this age is very impressionable, presenting a window of opportunity that should not be missed. While volleyball skills at the youth level are often a challenge, EFS's neural training helps make learning and eventually mastering these skills easier. High coordination and high speed movements are more easily assimilated for athletes who use the EFS System and Performance solutions. For youth volleyball players and athletes, the outcome is enhanced neuromuscular synchronization, greater limb control and ultimately confidence. The EFS System drills and exercises lay a foundation of greater neural connectivity which (if reinforced enough) will impact them for the rest of their lives.

Prep Level (High school years)

Challenges: When volleyball players reach the high school years they are often playing for more than one team during the year. In addition to playing for their school, club team, they are often starting to ponder the prospect of college volleyball as well.

Volleyball field skills, such as serving, setting, passing and spiking are becoming much more proficient at the high school level.

This is also a time when weak points begin to stand out, in areas such as jumping power, quickness & agility and injury susceptibility (particularly around the knee for female athletes).

Window of Opportunity: We have created The EFS System and performance solutions to address these challenges by target strengthening and often correcting these weak links in a wise and prudent manner. The difference is preparation vs. procrastination and often saves vs. misses, blocks vs. giving up points, fast reaction and minimal errors vs. delayed reaction and multiple errors, confidence vs. discouragement.  An over-emphasis of court skill building will cause one to miss this window of opportunity which can even be the downfall of those who neglect building a solid foundation of speed, quickness and power.

Elite Level (College and Professional)

Challenges: Elite level volleyball players are playing college ball, and in some cases competing at the national or international level. Their sharpened volleyball skills have emerged from many years of exhaustive hitting, blocking and overall court practice. These players are limited by the finite number of hours to practice and train each day, and the risk of over training (from too much court skill work). Unfortunately, many also forget that they won't be as affective, or even noticed if they are lacking speed or power. To maximize gains and avoid the pitfalls of wasteful experimentation and catabolism (excessive breakdown), one must spend their practice and training time wisely.

Window of Opportunity: At the elite volleyball level, the slightest edge in speed, jumping, quickness or power can yield an overwhelming victory for those who seek and attain this advantage wisely. The Proven EFS System and performance solutions are so effective and reliable at gaining this edge, that it can be the difference between starting and sitting the bench, consistency and inconsistency, winning and losing, and ultimately success and failure for elite level players.

Volleyball players who use the The EFS System or EFS performance solutions, improve in testing and practical application.

Because the EFS system is proven effective, they score higher in vertical jump, quickness and speed testing.  There is no wasteful experimentation, guessing game, or trial and error. The time saved from training more efficiently with The EFS System, allows volleyball players to spend more time practicing court skills such as blocking, setting and serving.  Their field skills are now working from a more solid foundation of primary skills (As illustrated in the The EFS Peak Performance Pyramid), which yields much greater playing potential. 

© 2010 Extreme Fitness and Sports, Inc. All rights reserved

EFS Peak Performance Pyramid

Court skills such as setting, passing, serving, spiking and blocking are only maximized when built on a solid foundation of primary skills that are rooted in exercise physiology and sports science. Like a pyramid, the wider and more solid the foundation, the higher the peak can be. See immediately below (The EFS Peak Performance Pyramid) for a visualization of this principle.

The EFS Speed, Quickness, Agility & Jump Training System

Average participants using this EFS System improve foot quickness and agility scores by 20-40%, reduce 40yd and other speed times by 2-5 tenths, and increase vertical jump score by 2-5".  Athletes using this EFS system usually participate in small groups, private lessons or team training programs

Applied Benefits

Volleyball players who prepare with the EFS Speed, Quickness and Jump System are better able to react to a ball while blocking, hitting and scrambling on the court. They enhance their ability to spike with higher and faster jumps and block with greater speed. The result is fewer misses, and more saves, more points and greater confidence. The countless "almosts" become "I cans". Performance levels surge and confidence levels flourish.

Expected Results

The EFS Sports Strength Program

Participants using EFS strength programs have been known to improve strength by 20-30% for the Beginners program and 40-50% for the Advanced EFS program. Athletes using EFS strength programs usually participate in private lessons, self paced (after an initial setup) or team training programs.

EFS AST (Applied Sports Training)

Here we target vertical jump, hitting power as well as applied agility and reaction for volleyball.  Testing as well as applied outcomes (or field performances) are the primary success indicators for EFS AST.  Athletes using this EFS Applied Sports Training usually participate in private lessons, paired training or team training programs.

Where we are

EFS Training Facility

1077 Dell Ave

Campbell, CA 95008


Contact US

Phone: (408) 370-9980

Email: info@xfitsports.com

Lainey Gera

UCLA Volleyball Player &

EFS Athlete


Home           Introduction          About EFS             Records              Multimedia              Proven Results             Contact 

Programs & FeesEFSFees.html

Patent and Trademark Pending. EFS INC. All Rights Reserved.

Highlighted means more focus


Patent and Trademark Pending. EFS INC. All Rights Reserved.