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🏃‍♀️ Move Better 🏃🏿‍♂️

In the realm of sports, the pursuit of excellence goes beyond just strength and endurance—it hinges significantly on speed, agility, and impeccable change of direction mechanics. Here’s why honing these skills is indispensable for athletes:

Competitive Edge: In most sports, the ability to swiftly maneuver, react, and change direction can be the defining factor between victory and defeat. Training in speed, agility, and change of direction mechanics gives athletes the edge they need to outperform their opponents.

Injury Prevention: Efficient movement patterns not only enhance performance but also reduce the risk of injuries. By training to improve agility and control over movements, athletes can better navigate unpredictable situations on the field or court, thereby decreasing the likelihood of strains, sprains, and other injuries.

Enhanced Coordination and Balance: Speed and agility training require athletes to develop a heightened sense of body awareness, coordination, and balance. These qualities not only improve athletic performance but also translate into everyday activities, fostering overall physical competence and dexterity.

Versatility: Whether it’s evading defenders, swiftly changing direction to intercept a ball, or accelerating past opponents, the ability to move with speed and agility is essential across various sports and positions. Athletes who invest in honing these skills become more versatile and adaptable, capable of thriving in dynamic game scenarios.

Longevity in Sports: As athletes age, maintaining speed, agility, and sharp change of direction becomes increasingly vital. By integrating targeted training into their regimen early on, athletes can preserve these critical attributes, prolonging their careers and sustaining peak performance levels over time.

Team Performance: In team sports, individual agility and speed contribute to the collective success of the team. A squad comprised of agile, fast-reacting athletes can execute plays more effectively, capitalize on opportunities, and maintain a competitive edge throughout the season.

See you in the 🥼 🧪 🧫

Want to Jump HIGHER? 🐰 🐰

- Elevating an athlete’s game literally and metaphorically, a high vertical jump stands as a cornerstone of athletic prowess. In sports like basketball, volleyball, and track and field, mastering the art of soaring through the air opens doors to a myriad of advantages. Whether it’s grabbing a crucial rebound, spiking a volleyball with authority, or conquering hurdles on the track, the ability to jump high is a game-changer.

Beyond the specific skills of each sport, a formidable vertical jump signifies a broader spectrum of athleticism. It reflects an athlete’s explosive power, agility, and overall physical prowess. Training to enhance this ability not only fine-tunes the muscles involved in jumping but also contributes to an athlete’s speed and coordination.

In essence, the importance of a high jump extends far beyond the spectacle of leaping into the air. It’s a testament to an athlete’s dedication to honing their craft, a symbol of their commitment to reaching new heights—both literally and figuratively.

Are you looking to move better, jump higher and get stronger?

Come train with us in the lab 🥼 🧪

#sportsperformance #strengthandconditioning #movebetter #jumphigher #getstronger #elevateyourgame #athletictraining #sports #athletes #trainhard

Building strength is paramount for athletes for several reasons:

Enhanced Performance: Strength forms the foundation of athletic performance across various sports. Whether it’s running faster, jumping higher, or throwing farther, greater strength levels directly translate to improved performance on the field or court.

Injury Prevention: Building strength not only improves performance but also reduces the risk of injuries. Stronger muscles provide better support and stability to joints, tendons, and ligaments, decreasing the likelihood of strains, sprains, and other injuries.

Increased Power and Explosiveness: Strength training helps athletes develop power and explosiveness, crucial for activities such as sprinting, jumping, and change of direction. This explosive strength enables athletes to generate force quickly, essential for achieving peak performance in many sports.

Improved Endurance: Strength training can enhance muscular endurance, enabling athletes to sustain high-intensity efforts for longer durations. This endurance is particularly beneficial in sports with prolonged periods of exertion, such as soccer, basketball, and endurance running.

Better Body Composition: Strength training not only builds muscle but also aids in reducing body fat. Improving body composition contributes to greater agility, speed, and overall athleticism, as excess weight can impede movement and performance.

Mental Toughness: Strength training requires discipline, focus, and perseverance, qualities that transfer to the athletic arena. The mental fortitude developed during strength training sessions can help athletes push through challenges, overcome adversity, and stay resilient during competitions.

Longevity in Sport: As athletes age, maintaining strength becomes increasingly important for prolonging their careers. Strength training helps offset age-related declines in muscle mass and function, allowing athletes to compete at a high level for longer periods.

When in doubt…. Get Strong 💪🏼 🦾

#sportsperformance #sportsperformancetraining#strength #strengthtraining #strengthandconditioning #power #speedmovebetter #jumphigher #getstronger

Volleyball athletes jump, land, decelerate, dive, and change direction hundreds of times every single week.

The sport places massive forces on the body… and if athletes aren’t strong enough to handle those forces, performance drops and injuries rise.

That’s why strength training isn’t optional for volleyball players. It’s essential.

Heavy trap bar deadlifts help build:
• Lower body force production
• Stronger tendons and connective tissue
• Better deceleration and landing mechanics
• More resilient knees, hips, and backs
• Higher jumps and more explosive movement on the court

Strong athletes absorb force better.
Strong athletes recover better.
Strong athletes stay healthier longer.

This is how volleyball players prepare for the demands of a long season.

Train for the sport. Don’t just play the sport.

ACE Performance Lab
Move Better. Jump Higher. Get Stronger.

DM us for a free trial. Ages 8–24. Unlimited Membership Available.

No matter where your athlete is starting from beginner or elite.

The right training environment changes everything.

At ACE Performance Lab, our Unlimited Youth Membership is built for athletes ages 8-24 who want to move better, get stronger, jump higher, and build confidence in their sport.

Every athlete is placed in the right training level for their age, experience, and ability so they can develop safely and continue progressing year-round. Whether they’re just getting started or preparing for college athletics, our coaches meet them where they are and push them toward where they want to go.

Speed. Strength. Power. Injury Reduction. Confidence.
This is long-term athletic development done the right way.

Unlimited Monthly Membership
Train as many times as you want each month.

AGES 8-24
All Ability Levels Welcome

Move Better. Jump Higher. Get Stronger.

DM us to claim a free trial session and get started this summer.

#strength #jump #speed #athlete

Strength isn’t built by skipping steps.
It’s built by owning every inch of movement.

Single leg step downs and pistol squat progressions develop:
• Stability through the hip, knee, and ankle
• Eccentric control and deceleration strength
• Balance and body awareness
• Tendon resilience and injury reduction
• Force production off one leg - exactly how athletes move in sport

Most injuries don’t happen because athletes are weak.
They happen because athletes can’t control force.

The athlete who can absorb, stabilize, and re-produce force efficiently will move better, jump higher, cut faster, and stay healthier over the course of a season.

At ACE Performance Lab we don’t just train muscles.
We train movement quality, control, athleticism, and performance that transfers to the court and field.

Summer training is here.
Unlimited Membership Access available for athletes ages 8-24.

Train as many times as you want each month.
Speed. Strength. Vertical Jump. Agility. Injury Reduction.

DM us to claim a FREE trial session and get started this summer. 💥

NEW Legacy VTC Volleyball Skills Camps!!
All Summer Long you can get in a camp starting in June and ending in August!! Run by top coaches @acevblab
Cost: $380/Camp Monday-Thursday 9am-2:30pm
Lunch is provided!! Sign up with the link in Bio

Looking to get stronger this summer? Hit up our friends at @aceperformancelab for a membership! Youth and adult options are available.

She’s not just working out, she’s building the foundation that separates her on the court.

Every rep at ACE Performance Lab is designed to elevate her athleticism, build real strength, and develop the confidence to compete at a higher level. This is where young athletes turn potential into performance.

Summer is where the biggest gains are made.

If you’re ready to jump higher, move faster, and become stronger than your competition, now’s the time.

Sign up for our membership and take control of your development.

DM us for a free trial.
#sportsperformance #volleyball #strength #jumphigher

Summer’s coming… are you putting in the work? 👀

At ACE, there’s no excuses.

With our Youth Membership, you get UNLIMITED access to Performance Labs so you can train anytime and actually see results.

✔️ Speed & Agility
✔️ Core & Plyometrics
✔️ Strength & Power

Plus, members get access to our recovery area because recovery is just as important as training.

$200/month | Ages 10–24

📍 Fenton – Legacy VTC
📍 Chesterfield – Beal Center

📲 Download the ACE Labs App to get started

#acevolleyball #strengthtraining #volleyballtraining #stlvolleyball #performancetraining

Athlete of the Month 🌟 - Sarah Albers

This month we’re recognizing an athlete who continues to raise the standard every time she steps into the lab.

Balancing both indoor and sand volleyball isn’t easy, but she’s embraced the challenge. Two different games, two different demands, and she shows up ready to attack both. Whether it’s building power and explosiveness for indoor or developing movement efficiency and control for the sand, she puts in the work without cutting corners.

What stands out most is her consistency. She trains with intent, stays coachable, and competes in everything she does. No wasted reps. No shortcuts. Just steady progress.

That mindset is why she continues to improve and why she’s earned Athlete of the Month.

This is what it looks like to Move Better, Jump Higher, and Get Stronger.

Keep going.

We are shutting down both Fenton and Chesterfield locations today due to the heavy storms coming in this afternoon!

Everyone stay safe and we will resume workouts tomorrow!