Welcome to

Seaside Strength & Conditioning

Learn about our strength & conditioning program designed to build stronger, faster, and more resilient Seaside athletes.

Welcome to Seaside Strength & Conditioning

Welcome to the official Seaside Strength & Conditioning page.

This page is designed to give parents, coaches, and athletes a clear understanding of:

What the S&C program includes
Why it matters
How it supports volleyball performance
What to expect for the upcoming season

As Seaside continues to grow, this program represents an important step in developing confident, resilient, and high-performing athletes.

MEET YOUR COACHES

Anna Cruz – Founder & Head Coach, AC Fitness

BSc Health Sciences | Diploma of Kinesiology | NASM Certified Personal Trainer

Anna is the Founder and Head Coach of AC Fitness, helping athletes move with purpose, build confidence, and reach their full potential. Her approach combines scientific knowledge with hands-on coaching, focusing on functional movement, safe progressions, and performance-driven training.

With experience in Basketball and Volleyball growing up, as well as CrossFit, Olympic lifting, and sports rehab, Anna designs programs that meet athletes where they are, whether beginner or advanced. Her philosophy, “Movement with Purpose,” emphasizes strength, confidence, and injury prevention, both on and off the court.

Outside the gym, Anna enjoys snowboarding, paddleboarding, and yoga, and is currently training for a HYROX race in 2026.

Jennifer Ng – Movement Specialist, AC Fitness

BSc Health Sciences, Diploma of Kinesiology, NASM Certified Personal Trainer

Jennifer is a Movement Specialist who focuses on building strength, improving movement, and preventing injuries. She has experience with varsity athletes, rehabilitation programs, and group training, bringing a supportive and structured approach to every session.

Her coaching style is client-centered and empowering, helping athletes progress safely while achieving performance goals. Jennifer also values making fitness fun and sustainable, ensuring every athlete leaves sessions feeling stronger and more confident.

Outside of coaching, Jennifer enjoys tennis, swimming, and reading, bringing energy and balance to both work and life.

DECEMBER TRIAL SESSIONS

AC Fitness will host complimentary introductory sessions in December to introduce athletes and coaches to structured S&C.

Sessions allow:

Athletes to experience volleyball-specific S&C firsthand
Coaches to see how S&C fits into team training
Parents to understand the structure, benefits, and coaching style
Teams to build early chemistry and confidence

Sessions may be full-team or individual participation depending on team availability.

WHY STRENGTH & CONDITIONING FOR VOLLEYBALL

Volleyball places high physical demands on athletes: jumping, landing, sprinting, cutting, and repetitive overhead movement.

A structured S&C program helps athletes:

Jump higher and move faster
Improve balance, coordination, and body control
Strengthen knees, ankles, hips, and shoulders
Reduce common volleyball injuries
Increase endurance for practices and tournaments
Build confidence through physical preparedness

WHAT ATHLETES WILL DEVELOP

Key Training Focus Areas

Athletes will develop:

Strength: Safe, progressive full-body training
Power: Jump mechanics, explosive movement, landing control
Speed & Agility: Faster transitions and improved court movement
Mobility: Enhanced flexibility and joint health
Core Stability: Balance, posture, and movement efficiency
Conditioning: Increased stamina for matches and tournaments
Injury Prevention: Strong foundations for long-term athletic health

Each session is structured with purpose and progression.

SEASON OVERVIEW

S&C will run January through May, supporting athletes during the competitive season.

Training Includes:

Weekly strength & conditioning sessions
Age-appropriate and team-specific programming
Session duration: 60 minutes
Balanced focus: strength, mobility, plyometrics, conditioning

Team Options:

Full team training
Optional participation for select teams
Dedicated sessions for boys teams (15–18U)
Individual participation if full-team sessions are not possible

PROGRAM TIMELINE

Pre-Season (Summer/Early Fall): Foundation, movement quality, injury prevention.
In-Season (January–May): Strength maintenance, performance support, recovery-focused training.
Post-Season (Spring): Rebalancing, recovery, preparation for future development.

PROGRAM INVESTMENT

Pricing for Seaside Team Training – based on max capacity of 12 athletes (can accommodate 14–15 athletes).

Team Training Packages (for your team’s scheduled sessions)

Pack of 6 Sessions

$1,650 + GST
5-month expiry (January–May)

Pack of 10 Sessions

$2,250 + GST

Drop-In Rate

$300 per session (~$18–$25 per athlete depending on team size)

Individualized Open Class Option

Mixed-level sessions, max 10 athletes per class
Open to: 13/14U, 15/16U, 17/18U classes, will finalize schedule based on interest and practice/game times.
Athletes may join any designated open class in their age group January–May 2026

Rates:

Drop-In: $35
Pack of 6: $180 + GST
Pack of 10: $250 + GST

All options reflect structured, coach-led, volleyball-specific and age level strength and conditioning training.

TRAINING IN ACTION

This section will showcase:

Summer training sessions
Strength and mobility drills
Jump and speed development
Team training highlights
Athlete progress clips
Short video testimonials

New content added throughout the season.

ATHLETE EXPECTATIONS

To ensure safe, productive training, athletes are expected to:

Arrive on time and prepared.

Prioritize recovery and communication.

Stay hydrated.

Give consistent effort.

Respect teammates and coaches.