Sports Science is About Reaching New Heights!

Volleyball matches are best highlighted by killer spikes and suffocating blocks! Can you imagine what your game would be like if you could add 6″ to your vertical jump! We have worked with volleyball players at all levels, and we know what it takes to win Provincials, Nationals, World Tour Grand Slams, World Championships and Olympic Games.FITS Sports Science is about finding all of the different opportunities to improve performance and reduce the risk of injury. Want to make sure that no balls touch the sand? Speed and reactiveness training will help with first and second step quickness. Need more jump height to improve your kill numbers? Flight School is the answer. Tired of feeling sore in your knees, shoulders, or back after games and tournaments? FITS Movement Development System is about improving the quality of your movement and your motor control in order to reduce the likelihood of overuse and acute injuries!

Who is this program for?

At this stage we concentrate on improving the athletes Physical Literacy by improving their movement awareness, posture, mobility, system stability (CORE), fundamental movement patterns, and aerobic conditioning. This period is key to develop movement qualities to prevent injuries (such as Jumper’s Knee and ACL ruptures) and set a foundation for future performance.
We first focus on ensuring these athletes meet our Physical Literacy or Foundational Movement Standards. Many of these athletes have early symptoms of chronic overuse injuries or develop pain in the knees which are associated to how they move. Once these athletes have cleared our standards they are prepared for our Expression Development Programs including FLIGHT SCHOOL.
The competitive season for a varisty volleyball player can be very long making development during the school year difficult. We offer a place to train during the summer to prepare you for your season by attacking the key metrics needed to become an elite player.
Competing at the International level offers some unique challenges related to program design and bringing performance to a world-class level. Train with other National team athletes and allow us to develop your unique plan for volleyball excellence.

Notable Volleyball Athletes and Teams We’ve Worked With:

  • Heather Bansley
  • Liz Maloney
  • Ben Saxton
  • Chaim Schalk
  • Caleigh Whitaker
  • Christian Redmann
  • Taylor Pischke
  • Melissa Humana-Paredes
  • Terrell Bramwell
  • Dan Dearing
  • Josh Binstock
  • Sam Schachter
  • Marissa Chin
  • Kayla Ng
  • Octavia Wong
  • Windemere Jarvis
  • Ali Woolley
  • Ali Shamie
  • Brett Hagarty
  • Becky Wilson
  • Katie Hagarty
  • Caleigh Cruickshank
  • Leaside U18 Provincial Champs 2012
  • Eclipse East U15 Provincial Champs 2012
  • Leaside Lightening Club
  • Eclipse Volleyball Club
  • Galaxy Volleyball Club
  • Scarborough Dynasty
  • Phoenix Volleyball Club
  • Pakmen Volleyball Club

Notable Vertical Accomplishments

The follow list is partial list of vertical accomplishments from a range of sports to demonstrate that Vertical Development is training specific not sport specific.

  • Heather Bansley, FIVB Pro Volleyball 22.5″ – 28.7 (2 months)
  • Christian Redmann, FIVB Pro Beach Volleyball 28.5″ – 38″ (3.5 months)
  • Melissa Humana Paredes, Beach Volleyball 22” – 29.3” (3 years)
  • Mike Bisnaire, Alpine Ski Racing 26” – 35” (10 weeks)
  • Clinton Wayne, CFL Football 24” – 30” (3 months)
  • Ben Saxton, FIVB Pro Volleyball Player 27” – 35” (3 months)
  • Graham Pitfield, Ontario Ski Team 17” – 36” (3 years)
  • Andrew Nicholson, NBA Orlando Magic (gained 2″ in 2 weeks)
  • Candace Crawford, Canadian Alpine Development Team 22” – 30.7” (3 years)
  • Alisha Tatham, Basketball 24.5” – 30” (2 weeks)
  • And many, many more great success stories. If they can do why can’t you? Imagine the ability to fly



“I was recommended to go to FITS in 2009 and I’ve never looked back. It’s been one of the best choices I’ve made for my career in beach volleyball. The FITS family has been a part of my journey from a pre-teen amateur to professional National Team athlete. From the very first day, I was surprised at the sheer kindness from every staff member at FITS. They are incredibly knowledgeable, caring and professional. Every workout is personally catered to you, your sport and your needs. Throughout the past 4 years, I have made huge gains in my game; I have never felt stronger or jumped higher. Dr. Lam and his team take everything into consideration and create a plan that works with your competition schedule.

They strive to further your performance as an athlete and do so in ways that are incomparable. I think one of the most special aspects of FITS is its supportive and elite level environment. I am constantly surrounded by other elite athletes from a variety of different sports. You get to know and appreciate each athlete and their story. There is a mutual respect that grows and it pushes you along the way. No matter where I am in the world, I know I have FITS support and they will be there for me. I am so proud and honoured to say I am part of the FITS family.”

Melissa Humana-ParedesBeach Volleyball Player, York University Indoor Volleyball

“As a professional beach volleyball player for team Canada I chose to work with FITS in 2011 to help prepare me for my 2012 Olympic Campaign. Right away Thomas and Cory were able to challenge me and design a functional program, tailored to my needs as a beach volleyball player. Thomas and Cory are extremely knowledgeable, professional, and attentive; they provide lots of one on one coaching, as well as long distance support when I am away for training camps and competitions. For the past two years they have created and adapted periodized strength and conditioning plans based on my competition and training schedule, goals, strength/weaknesses, and injuries. Working with Thomas and Cory has helped me feel the strongest I ever have been in my career. Would highly recommend for any elite athlete!”

Heather Bansley, Professional Beach Volleyball Player FIVB

“I am writing this note of unequivocal support for FITS, its founder and owner, Dr. Thomas Lam, and all the supportive staff who have demonstrated throughout the years a level of unparalleled competency and professionalism…. I have seen my own daughter, Melissa Humana-Paredes, increase her vertical jump from 22 inches to a spectacular 29.3 inches in a couple of years… As a former Olympic and varsity coach I have come to fully appreciate Dr. Lam’s scientific approach to his work.”

Prof. Hernan Humana, Olympic Coach of Bronze Medalist John Child and Mark Heese, School of Kinesiology and Health Science York University

“As a professional athlete I have never met a more attentive team as the FITS team. They have not only helped me recover through serious injury but they have also helped me make huge gains in the gym and on the court. My workouts are sport specific and are tailored for my body type, either at home in Toronto or on the road. I would recommend FITS to any athlete looking to improve their game.”

Liz Maloney, Professional Beach Volleyball Player FIVB

Great Volleyball Sports Science Information from the BLOG

Volleyball Training Tip of the Week: Ankle Braces

By | March 25th, 2014|Categories: Athletic Development featuring Flight School, Blog, FITS Developed Resources, FITS News, Literature, Random Thoughts and Conundrums, Volleyball Sports Science|

Ankles: To Brace Or Not To Brace? Check out the video below to hear our thoughts about the use of ankle braces in volleyball! Volleyball Training Tip: To Brace or Not? Elevate the Arch and [...]

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Volleyball Sports Science Rounds

By | March 10th, 2014|Categories: FITS News, Volleyball Sports Science|Tags: , , , |

Ever wonder what makes an elite volleyball player so great at their sport? Or what are some of the things you can do as a volleyball player to improve? FITS Strength and Conditioning coach, Cory [...]

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Growth Mindset Vs. Fixed Mindset

By | October 30th, 2011|Categories: Alpine, Athletic Development featuring Flight School, Volleyball Sports Science|Tags: , |

This past weekend at the AOA Coaches Conference I got to hear Melissa Hopwood and Coach Jeff Lackie give an inspirational talk on “Skill Acquisition Solutions to Common Coaching Issues.” During their talk they discussed [...]

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Through our extensive work with overhead athletes we have come to learn a lot about the risks and opportunities associated with the arm swing. Using proven methods we can help you increase rotational power which will improve your hitting power as well as the speed and effectiveness of your serve! These improvements can have a drastic impact on your game and your ability to win matches. It doesn’t stop with performance though since the shoulder is one of the most oftenly injured areas in volleyball players. By learning how to create rotation through your whole body you will learn how to save your shoulder much of the stress that typically occurs after playing. Already experiencing shoulder pain or soreness? With our integrated approach we can help alleviate the pain and teach you how to care for it better going forward.

Key Determinants of Rotation Power

  1. Develop Mobility In Key Areas of the body to allow for proper sequencing.
  2. Improve Stability throughout the trunk, pelvis, and scapulo-thoraco-humeral areas
  3. Coordinate full-body effort for maximal rotational acceleration and deceleration
  4. Practice proper rotation and build jaw-dropping power!

What’s the Process and How to Register?

The first step is to be tested with our proprietary Injury Proof Screen and Performance Profile, in which the athlete is taken through a complete medical physical, a battery of physical performance tests, and a functional movement screen. A report will be developed that the athlete can take home. Results will be compared to normative data that is age and sport specific. When necessary, more advanced testing procedures may be required. These will be conducted in-house or the appropriate referral will be made to another professional. Based on the results, we’ll determine the most appropriate training group and we’ll make recommendations based on your test results, your aspirations, current strengths, weaknesses and risk of injury. Recommendations will pertain to:

  • frequency of training
  • type of training
  • homework
  • additional testing if necessary

To make an appointment call or email us: FITS TORONTO E: info@fitstoronto.com T: 416.628.4333 [/fusion_toggle]

By analyzing the results from the Injury Proof Screen and Performance Profile, we develop a customized periodized program that will improve your sport performance while helping you prevent injuries. Specific outcome measures and a timeline to achieve your specific goals are developed and explained. When appropriate, your coach and primary health care practitioner will receive your Performance Profile report and the copy of the program.
Now it’s time to train. Our athletic development team are prepared to guide you through every aspect of training. Emphasizing technique, and through a combination of Foundation Training and Performance Lifting through FULL SPECTRUM loading, we’re confident you’ll achieve your goals. To add to the process, we have a dedicated staff of health care professionals specializing in sport medicine to help you with injuries, regeneration, recovery, and nutrition.
Track and analyze. We have developed proprietary methods to monitor and track your performance. We’ll analyze and evaluate the effectiveness with which you are adapting to your program, which will help us refine it and reduce over-training and injuries, enabling consistent improvement.