Our AWA app is custom built to guide you step by step through each workout or drill with videos and clear instructions. Through our app you’ll also get notifications each day a new workout is posted, and have access to chat support so you can easily contact us with any questions.

We’ve kept the equipment super minimal so you can easily do these workouts at home with only a few pieces of equipment if you prefer. You’ll need:

• A pull up bar - door frame mounted ones, or monkey bars at a playground both work great.

• A medicine ball - we recommend 10lbs or something close to that.

• Resistance bands - ideally a light, medium, and heavy option (a cable machine at a gym also works).

Most often within the first week athletes notice that they can hit the ball harder, with less effort. They also commonly report that it feels like less work for their shoulder, and shoulder pain decreases!

Of course the more you do the workouts the faster changes you see as well, and we usually hear that every month the results keep getting better.

No worries - this is a super common issue in volleyball, and the Arm Swing Academy workouts and technique drills are designed to get you stronger and more mobile so you get less pain. All of our workouts and drills talk about ways to modify if you’re in pain - so you can still progress through the pain-free exercises to start.

The exception to this is a recent acute injury like a shoulder subluxation or dislocation, or an acute back injury that stops you from playing volleyball. Essentially if you can play volleyball, you’ll be fine in the Arm Swing Academy, but if you’re in too much pain to play, you might do better starting with our Performance Consulting services where we can customize things for you based off of a more thorough assessment.

Arm Swing Academy memberships renew monthly at $49 USD or every 3 months at $109 USD.

Arm Swing Academy memberships renew monthly at $49 USD or every 3 months at $109 USD.

Many of our athletes have traditional strength & conditioning programs that they follow while in the Arm Swing Academy. The way we train the shoulder, spine, and ribcage is quite different from the usual strength and conditioning approach, and is very targeted at results that transfer directly into attacking velocity and shoulder health. This is where the Vitamins program comes in - it gives you everything you need and is meant to be combined with a traditional strength program.

Fortunately we don’t come across this very often (actually we never have) - but if after 4 weeks of doing the workouts and technique drills you don’t feel improvements in your attacking, we’ll give you a full refund! We’ll also help you problem solve as to why you might not be seeing results - because we assume you’ll still want to improve!

Vitamins workouts are the quickest and take about 15-20 minutes.

Foundations workouts take about 30-45 minutes once you’ve seen the exercises. The first ones always take a little longer as you learn new things!

Essentials workouts are the most in-depth and take 45-60 minutes.

Technical sessions (throwing and attacking) are designed to be done around your volleyball sessions and take 10-15 min.

As soon as you’re interested in starting to do things other than playing volleyball to get better at volleyball, the Arm Swing Academy can help! Usually the youngest athletes we see are around 12 years old, and we have programs built specifically to be accessible and safe for that age.

On the other end of the spectrum, there’s no age limit to seeing benefits from the workouts and technique drills in the Academy. In fact often later in the volleyball career-span is where inefficient patterns start to show their impact, and injuries can pop up. Our workouts and drills can make a big difference in how you feel at that point, and stop any injuries from progressing further when you play.

No problem! You want to have a little bit of experience under your belt so you have a good idea of the demands that go into attacking, but really the sooner that you learn the technique concepts and build your base of strength and mobility, the easier it will be to pick up skill on court.

On our AWA App there is a messages tab that goes straight to our coaches. Any time you have a question you can send us a message and we’ll get back to you within 24 hours (except on weekends).

What if I need extra help beyond the chat?

If there’s something we can’t solve over chat and some simple changes to your program, there’s always the option to upgrade to a Virtual Performance Consulting session for a 1-on-1 session to dive deeper into assessment and video analysis of your form and technique.

Learn More

The Arm Swing Academy is designed to build every month, giving you new progressions and challenges. That being said, there’s lots of content every month, so if you ever feel like you have enough to work on and aren’t ready for more progressions, you can put your membership on hold for up to a month and you won’t pay anything until you start back up again. This just means you won’t have access to the chat support for that month!

We get that sometimes the life of an athlete gets busy and you can’t fit in everything you’d like to do. So if you need to cancel your membership, you’ll have access to your existing workouts for 30 more days, but after that you’ll need to have an active membership to keep using them.