Our Strength & Conditioning program provides athletes with exceptional volleyball-specific training aimed at optimizing their athletic performance and injury prevention both on the court and in their daily life. We offer S&C Classes to improve Vertical Jump, Speed, Strength, and Explosiveness (all designed specifically to help you on the volleyball court!), and they are held here in our NEVBC weight room!
NEVBC Strength & Conditioning
Our Strength & Conditioning program provides athletes with exceptional volleyball-specific training aimed at optimizing their athletic performance both on the court and in their daily life.
- We offer S&C Classes to improve Vertical Jump, Speed, Strength, and Explosiveness (all designed specifically to help you on the volleyball court!)
- We run Boys & Girls Club Team training, including on-court conditioning and team lifts in the weight room
- All of our workouts include volleyball-specific programming that is periodized to match the demands of our tournament and training schedule
- We also offer private and small group training with our S&C Coaches
- All classes and workouts are run in our dedicated varsity weight room at the NAC, except for on-court speed and conditioning
Email strength@northeastvbc.com to schedule a private session with one of our S&C coaches!
Meet the S&C Team
S&C Director & Lead Coach
Molly McHugh
With over 20 years of experience as a Physical Education Teacher and middle school basketball and volleyball coach, Molly brings a wealth of knowledge and expertise to our program. As a former three-sport athlete and collegiate basketball player, she understands the dedication and hard work required to succeed in sports.
Molly is a NCSF certified Strength and Conditioning Coach, known for her ability to inspire athletes to push themselves to new limits and achieve their goals. Her passion for empowering athletes and promoting equity shines through in everything she does. As a proud mother of three daughters, Molly is dedicated to creating opportunities for all individuals to thrive.
S&C Assistant Coach
Tim Corcoran, Jr.
Originally from Ridgefield, CT Coach Tim has worked with 100's of athletes from volleyball to swimming to mountain biking. He was a 4-time All American Swimmer, two-time Junior National Finalist and National Champion in the 100 and 200 Butterfly events setting both state and regional records.
Tim has been lucky enough to train multiple national champions and Olympic trialists in swimming. In 2021, he was personally invited to the Olympic Trials by a long-time client of his who came home from long-time client of his who came home from Georgetown University to prepare for the Trials with him. During those 5 months, he made a second cut and set another state record. At Olympic Trials, he placed 16th as a 19 year old! The best part was that we did this all out of my garage with limited equipment.
From 2011-2020, Tim owned and operated his own fitness business at Four Seasons Racquet Club, where Cat and Garret Minyard began their journey with Northeast Volleyball Club. For three years after closing his doors, Tim focused on a few private clients and his position at the Country Club of Fairfield.
Tim loves connecting with his athletes and preparing them for competition, both physically and mentally. Tim is thrilled for the opportunity to join the NEVBC team and get back to his passion working with athletes.
S&C Assistant Coach
Conor McManus
Hailing from Bradford, VT, and Bethlehem, CT, Coach Conor brings a wealth of experience to his role as a coach and strength & conditioning expert. A former powerlifting athlete who set state records in his age division, Conor has also played hockey and football, giving him a diverse athletic background. With four years as a personal trainer and one year as a strength & conditioning coach, he is dedicated to helping athletes develop both on and off the field. His coaching philosophy focuses on building skills, confidence, and character, emphasizing that personal growth is just as important as athletic performance.
Outside of coaching at NEVBC, Conor is a Marine Corps veteran, strength & conditioning coach, personal trainer, and hockey referee. He is currently a graduate student at Southern Connecticut State University and an intern at Quinnipiac University. In his free time, Conor enjoys hiking, camping, hockey, and Brazilian Jiu-Jitsu. A standout coaching moment for him came when an athlete expressed how his support helped them through a tough time, reinforcing Conor’s passion for making a positive impact on his athletes’ lives.
At Home Workouts
Before working out, always make sure the area around you is safe (clear floor, no hazards). Always perform the warm up and listen to your body. If something doesn’t feel right, do not do it. If you have an injury or you have been playing a lot of volleyball, it’s ok to go light or to skip. These workouts are for maintenance and to keep you moving and hitting your goals. We would suggest working out 3-4 days a week utilizing the workouts in order and keeping track of your workouts. When you finish them, repeat from beginning, but try to increase effort/reps/tension.
If you need more instruction, feel free to reach out to Coach Molly at strength@northeastvbc.com to set up a private or small group training session.
WORKOUT #1
At Home Workout #1
Warm up - Click here
Jog/Skip for 2 minutes
Quad Pulls 5/side
Butt Kicks 5/side
Knee Hugs 5/side
High Knees 5/side
Leg Swings 10/side
Lunge and Twist 5/side
Down Dog to Plank 5
(repeat if not feeling warm)
Plyometrics - 3x (Click here)
Mini moving pogos 10 yds
Lateral pogos 10 yds/each direction
Line Hops forward and back 20 sec
Squat Jumps 20 sec
Single Leg Box/stair pulse 15 sec/side
Strength - Click here
4x
A1 6-8 Push ups
A2 12 Face Pulls
3x
B1 8 Single Arm Banded Press
B2 15 Bench Dips
3x
C1 Plank Reach 30 sec
C2 Superman Hold 30 sec
Cool Down - Click here
90 sec 90/90’s
Couch Stretch
Pigeon Stretch
Workout #2
At Home Workout #2
Warm up
Jog/Skip for 2 minutes
Quad Pulls 5/side
Butt Kicks 5/side
Knee Hugs 5/side
High Knees 5/side
Leg Swings 10/side
Lunge and Twist 5/side
Down Dog to Plank 5
(repeat if not feeling warm)
Speed Work - Click here
4x
Power Skips 20 yds
High Knee 20 yds
Butt kick 20 yds
Straight leg bounds 20 yds
2 pt starts 10 yds
2 pt starts stop and go 5 yds
Strength - Click here
4 x
A1 10 squats (weighted if possible)
A2 Monster Walk forward and Backward 10 yds
3x
B1 10 Step Ups
B2 10 Good Mornings
B3 20 Calf Raise
2x
C Side Plank 30 sec/side
Cool Down
Childs Pose 3 Way 30 sec each
Couch Stretch 1 min/side
Pigeon 1 min/side
Workout #3
At Home Workout #3
Warm up
2x
Heel Walks 10 yds down and back
Toe Walks 10 yds down and back
Leg Swings 10/10
Lunge and Twist 6/side
Lateral Lunge 6/side
Down Dog to Plank 6
Plyometrics - Click here
3 x
Mini moving pogos 10 yds
Lateral Pogos 10 yds
Line Hops 20 secs
Alternating Lunge Jumps 20 sec
Skater Jumps 20 sec
Strength - Click here
3x
A1 Bench Dips 12
A2 Banded Face Pulls 12
B1 Push ups 6-8
B2 Bent over row 12
C1 Plank reach 20
C2 Superman 30 sec
Cool Down -
90 sec 90/90’s
Elevated Pigeon 1 min/side
Wall Shoulder stretch 90 sec
Workout #4
At Home Workout #4
Warm up -
2x
Heel Walks 10 yds down and back
Toe Walks 10 yds down and back
Leg Swings 10/10
Lunge and Twist 6/side
Lateral Lunge 6/side
Down Dog to Plank 6
Speed - Click here
4x
Lateral power shuffle 20 yds
Lateral shuffle 20 yds
Carioca 20 yds
Crossover run 20 yds
Strength - Click here
3 x
A1 10 Sumo Squat
A2 10 Hip Thrusts
3x
B1 10 walking lunge/side
B2 8 single leg rdl/side
B3 Heel walks 20 yds
2x
C1 Plank 60 sec
C2 Side Plank 30 sec/side
Cool Down -
Child’s Pose 3 way
Couch Stretch 1 min/side
frequently Asked Questions
101 classes are for athletes to learn proper form and use of the correct muscle groups. 102 classes are more advanced and for athletes who have either completed a 101 class or are given clearance to move onto a 102 class.