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The purpose of this study was to determine the effects of an 8-week training program on performance measures in high school aged female volleyball players. Twenty-five female volleyball players from the Rhode Island Junior Rams volleyball club program (mean age 15.6 ± 1.15) completed the study. The subjects trained two nights per week for 8 weeks using different methods of resistance training techniques. The resistance training program involved a full body workout consisting of 2 sets of 10 exercises during each training session. Training sessions took place on court during normal practice times for the club teams using affordable and readily available sports specific training equipment. Performance measures were conducted before and after the training program. Significant differences were found in body mass index (BMI) (21.99 ± 2.61 vs. 22.33 ± 2.81), balance right (31.09 ± 28.68 vs. 49.48 ± 37.03), balance left (34.30 ± 31.53 vs. 52.35 ± 42.18), T-test (12.68 ± .72 vs. 12.36 ± .46), medicine ball chest pass (337.88 ± 28.45 vs. 314.52 ± 32.32), and modified pull up (13.20 ± 5.29 vs. 11.36 ± 3.46). There were no significant differences in sit and reach (50.70 ± 7.23 vs. 50.80 ± 7.66), vertical jump max (18.10 ± 2.34 vs. 18.22 ± 1.84), and repeated vertical jump (16.62 ± 2.18 vs. 16.46 ± 1.55). Subjects that had lower levels of fitness at baseline improved more than those who were more fit at baseline. It was concluded that the training program was effective in producing changes in performance measures. Acknowledgements This writer would like that thank Deb Riebe, Ph.D. for her support and time put into the completion of this study. Thank you also to Thomas Manfredi Ph.D. and Marjorie Caldwell, Ph.D. for their advice, Heinrich Doll for the use of the exercise laboratory equipment, his advice and help during the study, and to Stephanie Champlin and Jane Schmidt in the department ofKinesiology for their assistance during the process. Also to Mark Cozzolino, Ivy Zuidhof, and Rachel Bello for their help. Special thanks to Bob Schneck and all of the coaches for the opportunity to be a part of the Junior Rams Volleyball program, and to the Junior Rams who were subjects in the study. Thanks to Northeast Sports Training and Mike Macchioni for use of the Just Jump Mat System, and the University of Rhode Island ROTC and Dayton Martin CSM retired supply technician for the use of equipment.

Effects of an 8-Week Training Program on Performance in Female High School Volleyball Players