"Do you Need Help with Volleyball Training, Conditioning, or Coaching..."

How do I hit a volleyball inside the 3 meter line?

2011-12-01T06:44:00.000-08:00

Question:

I want to hit the ball inside the 3 meter line. How do I jump high enough to do this?

Answer:

A few things to focus on...

1. Is your arm vertical when you make contact? If you're elbow is bent or you're reaching out to the side when you hit, then you won't reach as high.

2. Do you create topspin? If the ball isn't spinning and you hit it flat, it won't go down.

3. Is your approach and timing consistent? You should approach the same way. Do many reps approaching the same way and your body will learn the movement. You'll get stronger and faster if you practice a lot of approaches.

4. Can you jump high? You have to get up high in order to hit the ball down.

5. Do you jump straight up? You can't broad jump and expect to hit the ball down. You can't hit tight if you broad jump. You have to hit tight in order to hit down inside 3 meters.

6. Do you contact the ball at your highest point? Many players test really well at the vertical jump. But when it comes to approaching to hit, their contact isn't anywhere nearly as high as when they tested the vertical. Hitting out of the spike trainer is one way to force a player to contact the ball higher. Also try raising the net.

7. Place targets on the court at the 3 meter line and aim for them. First start by getting on box and self toss hitting the ball down at those targets. Focus on a vertical arm and creating topspin.

Quick question about the Jump Training Program

2011-11-10T09:58:00.000-08:00

Question:

Just a quick question for you.

I am still using your program with awesome results, and am starting to implement it with our local volleyball club. My question is how long after completing the jump training program can we go ahead with a second run through it?

Answer:

For the Jump Strength Program, if it's done right, it should be really intense and really drain you neurologically. I don't think I'd do it more than twice a year.

The low impact workout you could do pretty much year round.

When not doing the Jump Strength Program, they should definitely hammer their posterior chain really good. Do RDL's and glute ham raises. Do drops from a box and land in a squat position with thighs parallel to the ground. Don't jump up, just work on strengthening while lowering. You want to train your legs eccentrically. Definitely do single leg stuff such as one leg RDL's and single leg squats. The core exercises in the main program will make a big difference.

Having a weak posterior chain, weak eccentrically with the hamstrings, and lack of strength and balance for single leg work are big limiting factors. If you strengthen those ways first and then go back and do the Jump Strength Program, you should get really amazing results.

How do you pancake a volleyball?

2011-10-22T11:01:00.000-07:00

Question:

How do you pancake a volleyball?

Answer:

The key to pancaking the ball is to get your body low to the ground as you push through your feet extending your entire body as you reach forward to pancake.

If you dive without getting low first, then can really hurt because you aren't close to the ground. You want to be close to the ground and extend your arm and entire body forward as you dive.

A lot of people make the mistake of diving too close to where the ball is going to land. You don't want to dive close to it. If you dive close to it, you can't extend your body. If you're real close to it, you shouldn't be trying to pancake it anyway. Dive from far away, slide on the ground, then intercept the ball as it's about to hit the floor.

Strength Workout Schedule for Volleyball

2011-10-16T07:15:00.000-07:00

Question:

What's a good volleyball training schedule?

In my workouts I need cardio, strength training for my arms, core, and legs, as well as something to help me increase my vertical jump. Those are the things I desperately need, but I am open to any other suggestions you may have.

Answer:

For cardio, I would stay away from the traditional aerobic type exercises like running long distances and cardio machines. Most traditional cardio exercises will lower your vertical and make you slower. For cardio, I would do core strength exercises in a continuous way. For example, planks, side planks, ab wheel, and any other ab exercises that focus on stabilizing your core. Get in a push up position and raise one hand up to touch your shoulder. Do this real slowly. Do 10 reps each arm. This really challenges your core stability and you should feel your abs burn. Doing exercises like this in a continuous way for 20 minutes is much better for you than going out for a 20 minute run.

For your vertical, I would really focus on just getting stronger. Most volleyball players are just plain too weak and really just need to lift weights and build strength.

Good exercises for volleyball are...

single leg rdls
single leg squats
dumbbell front squats
goblet squats
hip thrusts
cable pull throughs

Also, most volleyball players have weak hamstrings. Glute ham raises and leg curls using a physioball are great. When training the hamstrings, be sure to do exercises that involve the feet being in a fixed position. For example, a machine leg curl isn't a good exercise because the feet move while you do the movement. With a barbell two leg deadlift, the feet don't move. Also, a physioball leg curl is good because the feet stay almost in a fixed position on the ball.

Movements in volleyball are quad dominant, so you really want to strengthen your hamstrings. This will improve your jump.

Also, obviously jumping more will improve your jump. Do a workout every other day that involves various jumping techniques such as frog jumps, continuous vertical jumps, and ankle hops. Jumping for just 10 or 15 minutes a day will really help increase your vertical.

Volleyball Serving Drill for Beginners

2011-10-16T06:40:00.001-07:00

Question:

What is a good volleyball serving drill for about 20 beginners?

I need to find like an activity where you practice serving but that's easy to explain and easy to do.

Answer:

I would first start out at the 10 foot line. Have each player serve from there. First goal is to get the ball over the net. Have them focus on contacting the ball. If the ball spins then they miss hit the ball. Have them focus on contacting the ball so it will float. Start out close in the beginning and gradually have them move further back.

A wall is great for learning to hit. Have each player self toss and hit the ball against the wall. They can pick a spot on the wall and aim for it. If they want to learn topspin, they can focus on the elbow to wrist arm action. Have them self toss and hit the ball down to the ground and bounce off the wall. Have them focus on doing these hits in a continuous way. Just focus on the elbow to wrist arm movement. Being good at serving is all about how you contact the ball, so it's important to focus on the contact in the beginning.

14 year old volleyball player wants to lose weight and get strong

2011-10-13T09:10:00.001-07:00

Question:

What are some intense workouts I can do?

I want to lose weight just like 15 pounds at most and become stronger so what exercises can I do at home? I play volleyball currently and go 2 the gym when I'm not playing volleyball but I want to know some exercises I can do when I'm at home. I'm a 14 year old girl.

Answer:

The important thing about losing weight is to burn more calories than you consume.

Basically, focus on eating better and eating more often. You want smaller meals more frequently. So for example, 5 or 6 small meals a day. The worst thing you could do is eat 3 big meals and eat late at night. Don't skip breakfast and lunch. And don't eat after 8pm if possible. Cut out the processed foods such as fast food and anything in box at a grocery store. Typically the stuff found down the isles is processed. Usually the food that spoils sooner is healthier. So eat smaller meals more often. Cut back carbohydrates and add in protein and good fats. Good sources of protein and fat is fish, mixed nuts, grilled chicken, eggs, milk and steak. Carbohydrates are good early in the day because your body needs them early.

You should train aerobically twice a week. For example, run 3 miles a day twice a week.

Train anaerobically on the other days. For example, sprint half way around a track then walk for two minutes. Sprint again then walk again. Each sprint should take about 40 seconds. Start out doing 4 sprints and increase by one each time you workout.

Your week schedule might look something like this.

Monday, 4 sprints, walking 2 minutes between. Workout with weights and body weight exercises for 40 minutes.

Tuesday, run 3 miles.

Wednesday, 5 sprints, walking 2 minutes between. Workout with weights and body weight exercises for 40 minutes.

Thursday, run 3 miles.

Friday, 6 sprints, walking 2 minutes between. Workout with weights and body weight exercises for 40 minutes.

You can do all of the following exercises at home.

If you don't know what these exercises are, then search them on youtube.

Single leg squats

Single leg rdl

goblet squats

push ups

band assisted pull ups

ab wheel

dumbbell row

dumbbell lunge

ab circuit - shoulder touches, flutter, ab wheel, hips in, and knees to chest.

Volleyball Tryouts Tips

2011-10-13T08:37:00.000-07:00

Question:

What are club volleyball tryouts like?

I'm in 8th Grade and considering club volleyball since I've been playing for my school for two years now.

I just would like some tips on how to succeed in tryouts and get on the best team.

My main concern is how do tryouts work? Do all of the people tryout together or is it just individual tryouts?

Answer:

The best clubs will have most of their players picked before tryouts. Club volleyball has become really competitive now so players are recruited before tryouts. The best teams may only be needing to fill in one or two spots and so it may be tough to make those teams.

Definitely go to open gyms before the tryouts. You want the coaches to become familiar with you before tryouts if possible.

Often coaches get a real good idea of what players to pick at tryouts from seeing them at the open gyms.

Again, the best teams have all their spots filled before tryouts.

Here are some tips to succeed at tryouts.

1. Wear something that stands out so you'll be noticed and remembered.

2. Play hard. Coaches want players that are really passionate about volleyball. If you play hard all the time and the coaches see that you will constantly put forth the effort, then you'll more likely be picked.

3. Don't get frustrated and always do what the coaches say with enthusiasm.

4. Get there early, warm up, and act like you want to be there. You don't want to just sit their and look like you're not excited to play volleyball.

5. Be friendly with everyone and don't get stressed out. Really try to enjoy yourself. It's important you get along with other players. Coaches don't want to get stuck with a bad apple so be sure to come off as a kid that's going to get along with everyone.

6. How you react to things is really important. Coaches want to see players have a positive attitude and really take chances and go for it.

Officiating Volleyball and Instructing Line Judges

2011-10-02T07:29:00.000-07:00

Question:

I meant to tell you how appreciative I am of your site! It is super helpful.

I have a question. I am a new Ref. This is my 2nd year. I had a game the other night where my line judge called a foot fault but it was after the rally that I saw her coming over to tell me. I truly believe there was a fault there because her foot was very close and possible on the line upon contact with the ball. But I didn't catch or call it in time. Since the line judge saw it, should I have called it at that time? The rally point went to the serving team and the girl served again. I just didn't know if I should have blown the whistle (after I had already given the point and called the other fault) or just let it go. It could happen again and I want to know how to handle this or any other call that could potentially happen after another call was made.

Answer:

Instruct your line judges to tell you right away that there is a foot fault. If they are using flags, they should wave the flag and get your attention as soon as it happens.

You can call a foot fault at the end of the rally. It just won't look very good if you wait that long.

If there is another serve after the foot fault then it's too late to go back and change anything.

Static Stretching and Intense Training for Volleyball

2011-09-12T11:32:00.000-07:00

Question:

Why is it that you mentioned on the training tips that if we do the jump strength program not to do static stretch at the end? When is it ok to do the static stretches?

Answer:

I don't recommend stretching at the end of program because your muscles could be extremely tight and you could pull them if you try stretching them. Massage, foam rolling, and hot/cold contrast therapy is safer. I prefer static stretching to cool down after most workouts, but not the Jump Strength Program because it's so intense.

How do I train my calf for volleyball?

2011-05-24T08:50:00.000-07:00

Question:

How do I build up my calf muscle fast?

I am a volleyball player and need to build up my calf muscle to jump higher so I can spike the ball better.

Answer:

It’s not training your calves that makes you jump high.

The short answer is your body is a chain of muscles and you should train your body the way you’ll be moving when you jump.

So seated calf raises and nonfunctional exercises like that are a waste of time.

You should focus on exercises that are closed chained that work from the ground up. For example, exercises where your feet are in a fixed position such as a barbell squat or dead lift.

You could do barbell calf raises, but it’s not really worth the time. You should focus on the whole movement. For example, during a power clean, you are basically pulling a bar quickly and forcefully up from the floor to the front of the shoulders, all in one movement. You apply force with the feet against the ground extending your hips, knees, and ankles. This movement is similar to jumping.

Obviously, the best way to improve your jump is to jump more. Jumping exercises such as tuck jumps, volleyball approach jumps, block jumps and depth jumps done 2 to 3 times a week will help your jump.

Also, hip extension is really important for jumping and it’s something many people don’t train enough. Cable pull through, hip thrusts, single leg RDLs, and barbell RDLs are great for training the posterior chain and are the biggest bang for the buck for most volleyball players.

How to get noticed by college volleyball coaches

2011-04-29T18:44:00.000-07:00

Question:

Whats a good way to be noticed by colleges?

What is a good way to be noticed? I'm a sophomore in High School, and I play volleyball. I'm looking to be recruited and I need to know the great secrets or smart ways to approach colleges. Any information would be great!
Thank you!

Answer:

Here are some tips to get noticed.

1. Play on a good club team. Most coaches will recruit from good club teams. If you play in
big tournaments and qualifiers then there will be a better chance of being seen.

2. Develop a skill extremely well. It's better to be highly skilled at one skill than
average at a few.

3. Develop good ball control skills, especially passing. If you're tall and pass with confidence, coaches will notice.

4. Be fast and make dynamic plays. Coaches want players that make dynamic plays when the game is on the line.

5. When you visit a college and practice with the team, be sure to have a great attitude. Be
friendly with the other players because they will ultimately decide if they want you or not.
Also, have a good attitude when playing. For example, coaches will watch how you react when things go wrong or when you mess up.

Do You Have To Be The Best Runner To Play Volleyball?

2011-04-26T09:25:00.001-07:00

Question:

I'm trying out for my high school volleyball team next year. I'm nervous about tryouts because I HATE running. If I don't run good in tryouts will they not put me on the team?

Answer:

Most coaches use running to weed out players at tryouts. For example, if you're too lazy to run then the coach won't likely take you. The coach wants kids that will try hard and give a lot of effort.

Most coaches won't have the kids a lot run during the season. Running is mainly just used at tryouts to see which kids are the most serious about playing.

Here are some tips for tryouts.

1. Wear something that stands out. You want the coaches to easily remember you.

2. Show tons of effort.

3. Do whatever the coach asks.

4. Show up early and warm up. Act excited to be there.

5. Be friendly to other players.

6. Do your best.

Role of Outside Hitter and Setter

2011-04-19T09:55:00.001-07:00

Question:
What's their main job and do they interact with the setters at all? Also, what's considered (i know volleyball is a team sport and no real most important position) the most important position in volleyball? But my main question is about outside hitters and their relation, if any, with setters.

Answer:
The setter is the most important position. The setter will touch the ball almost every time it comes over the net. The setter is the leader on the court and if your team doesn't have a setter that other players will follow, then your team is in trouble.

The outside hitters are usually the the players on the team that will spike the ball for a kill. If you don't have an outside hitter that can put the ball away, then you're in trouble. Most coaches want the outsides to stay in the game and pass. So the best outsides can terminate and pass really well.

As I said, the setter is the leader and should have a good relationship with the rest of the players. The setter needs to understand how to set all the hitters and who to set when the game is on the line. A team usually has a really good outside that can terminate when it counts most.

Spiking with fingers together or apart?

2011-03-16T14:48:00.000-07:00

Question:

I sent my daughter to volleyball camp and the coach is teaching her that she needs to serve the ball with her hand spread open. Is this correct? The coach is also telling her that she has to stand facing the net and throw the ball up with one hand. She has played for 7 years and the last 2 she has thrown the ball up with both hands and then hit it with a closed hand (not fist but fingers together) and she makes it over every time. She does not make it over with her fingers spread like the coach told her. Also, when she goes to spike the ball he states the fingers have to be spread apart. Is that correct? Please let me know.

Answer:

The best way is the way that works. Generally, you have more control when the fingers are apart, but you have more power if the fingers are together. If she is learning to jump serve, then it's sometimes easier to toss with the hitting hand as you approach to jump. If standing on the ground serving, almost everyone is more comfortable tossing with two hands.

Usually it's the younger kids that are more comfortable serving and spiking with fingers together. As she gets older, she needs to learn to spike and serve with fingers apart because she'll hit with more power and control using that technique.

It's just a matter of getting stronger and more comfortable using the technique.

Volleyball Tips for Jump Serving

2011-03-16T10:37:00.000-07:00

Question:

Got any tips on learning how to jump serve?

Answer:

The key to the jump serve is contacting the ball in such a way that creates topspin.

I’m assuming you want to develop a hard serve, not a jump floater.

Basically two ways to contact the ball…

1) elbow to wrist action and snap the wrist, or

2) get your hand in a “hand curved” position at pre-contact (cobra). I prefer the cobra because you’ll have more ball control.

Basically, if the hand is in cobra, even if you miss hit it a little, it’ll still go in. If you rely on elbow to wrist action and snapping the ball, errors can still occur. Topspin is what you want.

I would chunk down the skill first. First, just work on the hand contact before doing the full approach to jump serve.

Also, learning the cobra technique is easier when jump serving because you need to contact the ball more behind your head in order to serve the ball up more vs when spiking at the net.

When learning to jump serve, a key is to focus on aiming high. Pick a spot on the ceiling and aim for it. The goal is to get the ball over the net when first learning to jump serve while making the ball spin.

I'm becoming a big believer in learning to serve a hard topspin jump serve when first learning to play volleyball because of the benefit of learning how to contact the ball correctly. For example, if you first start out by learning float serves, you likely develop a habit of hitting the ball flat and hard so it doesn't spin and floats instead. I've seen many players struggle learning topspin and I believe it has to do with the fact that they focus solely on serving flat floaters and never learning spin. I believe it's a tough habit to break.

How do I get myself to swing through the ball?

2011-03-16T03:52:00.000-07:00

Question:

Why do I have such a hard time swinging all the way through? I don't know why, but I never do, I have like this fear of hitting the net. Is there anything I can do to help myself?

Answer:

What I've noticed about players that have a hard time swinging through is they are in the habit of trying to hit the ball up over the net instead of hitting the ball down. I think most people that have this problem were shorter when they started playing and just got in the habit of contacting the ball in a way to hit the ball up and over the net.

The first thing you should do is work on contacting the ball better.

If you aren't swinging through, I really doubt you are making the ball spin. You want to contact the ball in a way that creates topspin. Topspin is when the ball spins and drops down into the court after you contact it.

Get on platform at the net and work on hitting the ball down over the net creating topspin. You want to spike the ball at a downward angle. Put targets on the ground at the sharpest angle possible. For example, work your way closer and closer to spiking the ball inside the 10 foot line.

It may also help to hit over passes down into the court. The key here is to get in the habit of hitting the ball downward. Most players won't swing through when hitting over passes, but the key here is to learn to spike the ball downward.

If you don't have a platform, you can just lower the net so you can just stand and spike down.

After you get good at spiking downward, try to spike a set. Again, make the goal to spike at a very sharp angle down into the court.

I would also practice a topspin jump serve. Most floaters are done by not swing through the ball. If you practice a topspin jump serve, this will help you get in the habit of following through.

Most players that have really good topspin swing through every time. So make sure you work on creating topspin.

I got a weight room and want to know how I should train for volleyball

2011-03-08T09:21:00.000-08:00

Question:

What kind of training for volleyball can I do?

I'm in a girl's personal fitness class that does training in a weight room 2-3 times a week. It's a pretty basic weight room, nothing too fancy. What kind of training can I do in my class to help benefit my volleyball performance? I'm looking to increase my vertical jump. If it helps any, I'm a setter.

Answer:

I would definitely focus on exercises that involve free weights (dumbbells and barbells) and don't use machines (leg curls using a machine, leg press, etc).

The common mistake players make is doing leg presses (this is where you lie on your back and push with your legs). What you want to do is squats or lunges. What's important is strength training while your feet are in a fixed position. For example, during the squat, the feet don't move. The feet stay in place while you lower and raise the weight.

You should do dumbbell front squats because they are safer than back squats.

For increasing your vertical, you could do what is called complex training. Basically, do a set of 10 front squats then rest for 30 seconds. Then perform 10 vertical jumps without any weight (just body weight jumps). It's called complex training because what you're doing is complexing a weight lifting exercise with a plyometric exercise.

After the vertical jumps rest for 2 minutes. Now perform another set of front squats followed by 10 vertical jumps. You should feel really strong in your jumps and jump real high.

Do another set of front squats followed by 10 vertical jumps.

Now you could complex another two exercises. For example, complex barbell deadlifts and tuck jumps.

If you're a setter, you probably also should increase your foot speed. There are foot drills called mat drills that don't take up much space and you can do in place.

Here are some foot drills...

Single leg front to back exercise. Stand on one foot and hop back and forth over a line as fast as you can for 30 seconds. Rest for 10 seconds then do the same for the other foot.

Single leg side to side exercise. Stand on one foot and hop side to side over a line as fast as you can. Rest for 10 seconds then switch feet.

Skier exercise. Hop off both feet side to side over a line as fast as you can. Do for 15 seconds then rest for 15.

How do I Stop Dropping my Elbow? I Need Volleyball Hitting Advice

2011-03-07T12:32:00.000-08:00

Question:

How can i change this habit in volleyball?

I always drop my elbow in serving and hitting. It's a habit I've had for a long time and i need help breaking it. thanks!

Answer:

The best thing to do is break down the skill into chunks. For example, for awhile, just focus the "elbow to wrist" motion of hitting a volleyball. Ignore the footwork and everything else, and just focus on the arm swing.

A good drill to do is the platform hitting drill. Stand on a platform (or box) at the net and just work on the arm swing.

Start the arm swing by keeping the elbow really close to your ear and just perform the "elbow to wrist" movement.

Don't do the full motion arm swing. Just focus on the elbow to wrist arm action. At contact, the arm should be vertical from shoulder to elbow.

If you have a video camera you can record your arm swing. Immediately watch the video after a few reps so you can get an idea of what you're doing wrong. You could also record someone doing it right and compare the two to have an idea of what exactly the coach is meaning when she says, "you dropped your elbow".

If you focus on keeping elbow next to your ear, you'll keep your elbow up every time. The goal when hitting is to have a "vertical arm". You want a vertical arm so you contact the ball at a higher point.

A vertical arm isn't as important for when serving. Vertical arm at the net for spiking is important because you want to hit the ball down over the net at different angles into the court. The higher the contact, the more options for where to spike. So obviously, reaching higher for serving isn't necessarily as important.

If you don't have a platform you can work on elbow to wrist standing on the ground. Use a wall or partner to perform elbow to wrist. Have a coach or partner watch you to make sure your arm is vertical at contact.

Do these drills over and over again and you'll soon be in the habit of keeping the arm vertical. You'll soon have the feel of what it's like to have a vertical arm. Once you become consistent at this arm swing, you can add in the footwork for hitting to put it all together.

Solving social problems within the volleyball team

2011-03-04T08:06:00.000-08:00

Question:

I'm a setter on the team. And I don't know how we or I, am going to let the coach know what is happening. She doesn't know what is really going on within the team. And I feel like letting her know might not make a difference.

Answer:

You should get the team together and go into a small room and talk it out. Everyone on the team needs to talk about how they are feeling. Go around the group and each player says what they need to say. It might take up to an hour because it may take awhile for some people to get comfortable enough to say what they need to say. This doesn't involve the coach. This is a talk just between teammates.

A friend of mine was coaching a team a couple years ago with a similar problem. The front row players were fighting with the back row players. He didn't really know what was going on until a couple players decided to tell him about it. When he found out, he put the entire team in a room and told them they can't come out until they work things out. About an hour later they came out and everything was fine.

How do I get me teammates to play well together?

2011-03-03T09:58:00.000-08:00

Question:

I don't know if you have any advice for my volleyball team. Our team consists of freshman sophomores and juniors. The problem is, we all don't know how to work as a team all together. And we all know how to play our positions, but when we play together during practice, it just turns out horrible. Is there anything you recommend for us to do?

Answer:

Girls have to like each other in order to play well together. This is different from boys volleyball. So if you girls don't like each other very well, you should do some team bonding stuff. Have a team sleep over or pizza party or something like that.

The first thing that needs to be addressed is negative talk. The coach needs to make it clear that negativity isn't acceptable. Seek out the negative talk and squash it immediately.

Another important thing is each player needs to be taking on the right role. For example, if you are the team setter, you must have the right personality to be a setter. If the setter doesn't have the right qualities (for example, leadership), then you'll have problems with the team playing together. The setter has to be a leader and someone that the team will follow. Another example is the outside hitter needs to be confident in some way. The outside hitter is usually the play maker on the team and needs to be confident in making plays that score points.

It's also important to break down barriers (team bonding). One drill that works well is having each player partner up and hold each others hands. Hold hands for 1 minute straight while looking deep in each others eyes. After a minute have players switch partners. Have them keep doing this until they've done it with everyone on the team.

Something else to try is making drills that involve everyone on the team and set a goal to reach.

If after all this they still don't play well together, the coach needs to do something that makes the players fear the coach. The key here is to have a common enemy. The coach is the common enemy. This will bring the players together. Everyone hates the coach then love each other. An example of what a coach could do is set a goal for a drill and when the team doesn't reach the goal, have a consequence such as push ups. The coach making the practice really hard and miserable will bring the players together resulting in hating the coach and teammates pulling for each other.

How to become a successful competitive volleyball player

2011-02-28T06:48:00.000-08:00

Question:

Can you tell me how can I become a competitive volleyball player?

Answer:

1. Hang out with successful players your own age and do what they do. Copy their eating habits, conditioning, where they play, who coaches them, etc.

2. Find a mentor. Find a person that is successful at what you want to do and mimic them.

3. Find a volleyball coach that specializes in teaching individual volleyball skills and take private lessons.

4. Play on a club team that competes at the highest level for your age group.

5. Watch a lot of video of the best players and teams. Analyze how they play the game. Watch the skill they use, figure out the strategy, their mindset, and anything else you can. The more you see high level volleyball, the sooner you'll realize how to play the game at a high level.

6. Win early and often and believe you will be successful. The ultimate goal is to develop the expectations and beliefs that you will be successful. This is the purpose of learning volleyball skills, training to become more athletic, winning early and often... the result is a confident athlete. Once you start to believe then you'll start seeing success.

Volleyball Foods and Nutrition to Aid Recovery

2011-02-08T09:27:00.000-08:00

Question:

What food do you recommend for age of 10 to 16? What foods are best for a growing child? What's the best food to help players recover?

Answer:

The foods that will help you recover faster contain carbohydrates. If you're talking about recovering quickly during a tournament, then you want simple carbohydrates such as gatorade, granola bars, and other processed foods that contain sugar. If you're talking about recovery for the next day or future workouts, then you should focus on a combination of carbs, protein, and fat. For better recovery, simple carbs before, during, and after the workout. Complex carbs such as grains, breads, potatoes, pasta, etc will help recovery and performance. Complete proteins found in chicken, eggs, turkey, and fish will help build muscle and recovery. Whey protein before, during, and after a workout will help recovery. Good fats such as fat found in fish, most nuts, and legumes will help with recovery.

Generally, most kids just don't eat enough. Focus on healthier foods such as fruits, vegetables, 7 grain breads, good sources of protein and healthy fats. Cut back on your consumption of processed foods. Processed foods are the ones that have a longer shelf life. Foods that go bad quickly are generally healthier.

To really know what to eat, you've got to experiment and see what works best for the individual. Not everyone is the same, so you need to experiment and see what works best for you.

Volleyball Workout to get Back into Shape

2011-02-08T09:10:00.000-08:00

Question:

Okay so I had surgery two weeks ago, and I was finally released by my doctor to start practicing. Today was my first day back, and I feel like I am back at square one. You see last year was my first year ever playing volleyball, and so even now I don't have much experience with the game. So my first question is what can I do to feel more comfortable and confident on the court. On the other hand I have been out for quite a while, and I am in really bad shape. Now my second question is what can I do on the side to get back in shape?

Answer:

If you want to get more confident, then you should improve your individual skills.

armswing - elbow to wrist
Find a wall or a partner and work on the elbow to wrist movement.
I explain it here.

How to Volleyball Spike Elbow to Wrist

Working on passing the ball without swinging the arms. Find a wall and pass consecutive passes against it. This will force you to not swing your arms.

If you want to be good, find a coach that does private lessons and teaches individual skills - passing, setting, serving, blocking, digging, and spiking.

To get in shape the best thing to do is play more. In doubles or triples you're involved more in the play so it will condition you better. Sprints and jumping exercises will obviously help.
This workout will help you get in shape.

Volleyball Workout Program

What to teach first, setting or passing?

2011-02-02T14:41:00.000-08:00

Question from a reader:

In Poland with kids 5 grade we used to play very competitive games 2 on 2, small court an lower net 215. With 6 grade we played 3 on 3 on bigger court but not 18 x 9. We played between schools, to the national level. 80% was setting and passing using a platform was not priority. Here in USA, P.E teachers teaching only bump pass first and making this the priority. I strongly disagree with this philosophy. Here's the question. Should kids first learn to master setting or bumping?

Answer:

You're right, if they are real young it's probably best to teach them to set first.

A good friend of mine said that in Portugal they have kids learn to set and play 2 vs 2. I think the idea is to just start out getting the feet to the ball and set. They can also learn strategy.

Passing can be difficult for young kids, so I can see why to start setting first.

With that said, I don't see why you can't teach both skills at the same time. If you have time, I don't see any reason to wait.

I guess it depends on your goal. If the kids are playing on a smaller court and your focus is ball control, then I can see how you would focus more on just getting to the ball and setting.

I'm a big believer that hand setting a serve makes kids lazy. If they use their hands all the time they never learn how to get in position to forearm pass.

The only reason I would focus on one skill more than another would be in the case of the lack of skill hurting the kids confidence.

The key is to get the kids to believe in themselves. As long as you're accomplishing that, I don't think it matters what skill you focus on first.

Here in the U.S., setting isn't a big concern because poor setting skills isn't going to make that big of a difference when the players are young.

When the kids are young, we focus on the basic skills all at the same time - passing, setting, serving, and hitting.

Volleyball Fundamentals and What to Start Teaching in the Beginning

2011-02-02T09:23:00.000-08:00

Question from a reader:

I have a question about teaching kids fundamentals. Should we start teaching setting or bumping. What is the priority and philosophy of teaching kids fundamentals. We had a discussion in school, and I strongly recommended setting first.

Answer:

This is a great question. I would run your team practices depending on where your team currently is.

“A teacher is only as effective as his understanding of where the student is.” – Abraham

If your players are swinging their arms when they pass, then you've got to focus on this right way. This is the bad habit that's hardest to break.

It's usually best to focus on individual skills before a team plays in a scrimmage or game situation. Playing without developing skills is a waste of time. If you don't have the skills, then you'll just be creating more bad habits. This is why it's usually easiest to train kids that haven't played volleyball at all because they don't have any bad habits.

This is basically what I got for team practices.

1. What to start with…

passing (no arm swinging)

spiking - elbow to wrist (you can teach this early on)

platform hitting (you can work on perfecting this forever)

approach drills (master footwork)

team line up, understanding rotation and serve receive formations

volley catch for game situations (learning how to play)

serving (teach both topspin and float early)

hand position for setting (position and motion for setting)

2. What’s next…

blocking (teach penetration, positioning, and successful repetitions)

setter footwork drills (this should be the focus once hand position and the setting motion are mastered)

tipping (against the wall, tipping over the net to a partner)

passing (learning to move – forward/backward, understanding where the ball needs go, learning to anticipate opponent, anticipate teammates)

introduce defense (where to play and how to move and anticipate)

serve receive (passer vs. server, understanding how to move and anticipate)

serving (start focusing on hitting zones right away, serving can be worked on every practice)

platform hitting (do every practice – hit targets, elbow to wrist, vertical arm, and topspin)

cross court pepper (focus on keeping the ball in playing and creating topspin – everybody does everything)

3. more advanced…putting it all together

box serve receive (passing then getting set or run the offense)

blocking (successful repetitions blocking – do every practice especially the practice before a tournament)

setting (make the setter move during the hitting warm up – not tossing to target area – the setter should be using the footwork patterns to get in position – using the patterns over and over again)

defense (specific movement patterns for defense within formations and play it out)

meatball drill (passing drills that involve forward/backward anticipation for serve receive, following teammates, and consecutive contacts)

platform hitting from and to different areas (learning trajectory and different positions for attacking while always creating spin on the ball)

Increasing Shoulder Strength, Mobility, and Stability

2011-02-01T10:00:00.000-08:00

Overuse is the enemy of the overhead athlete.

There's a lot of overhead action during volleyball (spiking, blocking, serving). With sport specific training become more popular, many volleyball players are developing shoulder injuries because of overuse.

When on the court, the focus is on sport specific. For example, often the best way to improve performance is with sport specific movements. In volleyball, if you want to jump higher, then jump more. If you want to spike harder, then spike more.

Now, when you're away from the court, you need to be careful with overhead activities. For example, exercises such as overhead presses, overhead squats, etc might not be appropriate.

What's more appropriate are exercises that compliment overhead volleyball actions.

What you do away from the volleyball court should help balance your athletism. For example, mobility and stability shoulder drills will help your shoulders be more functional and strong.

It's not all about being sport specific.

Visit the following page for more on how to prevent shoulder injuries and make your shoulders stronger for volleyball.

Exercises to strengthen shoulders and help avoid volleyball related shoulder injuries

High School Training for Volleyball

2010-12-21T09:49:00.000-08:00

Question:
Dennis, your information is very helpful. The HS training isn’t very good because they only do 1x a week, sometimes 2x, and that just isn’t enough to do anything- a waste of time as you said.

Should you continue some strength training even during the season?

Just for maintenance?

If so, how many times per week?

Would it be ok to do the jump program after the strength program- after taking a week or two off in between?

The HS training starts in mid June and it is 2 times a day most days so I thought it might be better to do the jump training in May before summer training.

I have another question, the exercises that use the medicine ball- what weight should you use? She has a 5 pound ball but she doesn’t think that is heavy enough.

I don’t think the point of the exercise is to use the heaviest weight possible. And, are you supposed to throw the ball as hard as you can?

Answer:

In-season I would focus more on being explosive. I wouldn't lift heavy with the legs or do anything intense like the jump strength program. In-season, for lower body, be explosive with jumps and other types of plyos, fast feet movements, etc. You could probably do all the upper body and core stuff in-season.

Yes, if you aren't doing much in May, then do the jump strength then. You don't need a break, just start it right away. It's just best to not do much else with the legs during the 4 weeks. Barbell squats or deadlifts during this time are a bad idea. For example, if she were to do heavy squats or play in tournaments then she probably wouldn't recover much by the next workout.

5 pound med ball is good. Yes, you want to be explosive. If she's warmed up and her technique is good, then she should go fast.

Jump Program Questions

2010-12-20T08:57:00.000-08:00

Question:
Hello, I purchased your strength program for my daughter, Jessica.

I have read most of the information and I have a few questions.

Can you do the jump training program along with the 12 week strength training? Or should you do it afterward?

The 12 week program followed by the jump program would bring her to June just as the summer volleyball training begins. Jessica is really interested in improving her jump during the off season, what is the best schedule for that?

I know that the HS training only does weight training and plyos once or twice a week during the summer, should she continue to do extra on her own?

I know that this should taper off as the season gets closer, what is the typical schedule?

I also read about the dynamic stretching, should you incorporate this into all training days regardless of what you are doing, ie practice, strength training or plyometrics?

We are very excited about your program, it is exactly what Jessica needed and we look forward to seeing her improvement.

Answer:
I would save the 12 day jump training program for the summer. In the mean time, she can learn the exercise movements from the program. The jump training is really intense, so I wouldn't try to do it all at once.

For the jump training, you should have at least 48 hours rest between workouts. So basically 3 times a week for 4 weeks.

She can do the dynamic stretching every day. This is how she should warm up before everything. For example, hand walks, lunges, high knees, high heels, etc. should be done before practices, during tournaments, before strength training, plyometrics, etc.

Volleyball Shoes and Strength Program Question

2010-11-24T10:35:00.000-08:00

Question:

I enjoyed the latest emails you sent to me on core exercises and focus.

I wanted to get your input on a couple of aspects of vb:

1) Do the shoes that you wear (indoor gym on a wood floor) make a big impact on your performance? I have always used volleyball shoes but earlier this year tried out a pair of cross trainers (more of a jogging shoe) and found it to be good in terms of traction, support, and mobility.

However, 8 months later I notice that my heel and Achilles area are feeling twinged, like something is going on down there. I am looking around for a pair of vb shoes to replace them.

2) Are your “strength program” workouts more designed for improving a players performance than say me just combining some of your glute exercises, some of your core exercises, some of your scap exercises; I noticed that during the time that I was on your strength program my vb play there was super noticeable improvement in my game like movement to the ball, ability to chase down balls, hang time on my blocking, spiking power, to name a few.

Now that I am doing your exercises “ala carte” I notice that some of these improvements have dropped off.

Is there a maintenance program after you finish the strength program? Or do you start the strength program all over from the beginning?

It seems that the way you have designed and combined the exercises, the reps, the combinations, etc… is so scientifically well put together. Just wanted to get a handle on that so I can apply accordingly to my workouts.

Answer:

What I got to say about shoes...
I don't like shoes with a high heel lift. Nike Shox are the worst athletic shoes ever made.

When you elevate the heels chronically you lose range of motion in dorsiflexion (think toe-to-shin range of motion). Basically, it's generally best to pick shoes that put you closer in contact with the ground.

Go barefoot more often. If you can workout without shoes, then do it. For example, foam rolling, and a lot of the movement warmup, and core warm up can be done without shoes. Obviously you should do the plyometrics with shoes.

If you continue to have problems with your feet, I would go see a chiropractor that's experienced in ART (active release techniques). Or maybe try massaging your arch with a tennis ball. Definitely go get help if things don't improve.

About the program...
I would just start the program over and substitute in harder or different variations of exercises. For example, follow the same structure, just sub in different variations.

Here's an excellent article that will help you come up with exercise variations.

11 Ways to Make an Exercise Harder by Eric Cressey

Volleyball Strength Program Question

2010-11-18T19:13:00.000-08:00

Question:

I just purchased your volleyball strength program for my daughter, who plays for a ones team here in Indiana. How long would the workouts take in the twelve week program?

She will begin club ball soon, practicing twice during the week and one day on the weekend. With this schedule, how would you suggest doing this program? She really wouldn't have a down day with the practices.

After finishing the twelve week program, should she move onto the strength program?

Thanks for your help.

Answer:

Each workout is about 45 minutes to an hour.

If she's really busy, focus mainly on the soft tissue work, activation, and movement warm up. This part is very important to do in-season. She can do this portion every day if she has time. If she doesn't have time to always get in the strength and explosive portion, don't worry about it. Try to get it in once or twice a week if possible.

The important thing is for her to learn the exercises and progressively get better at them.

The Jump Strength workout is very intense. Be sure to learn the movements before beginning. This workout is usually best in the off-season or when there's a break from volleyball.

Good luck and let me know how it goes!

Beach Volleyball Training Different than Indoor?

2010-11-01T10:38:00.000-07:00

Question:

I am studying to become a personal trainer and get my CSCS. I really enjoy learning the training methods specific to volleyball. Do you have any information or training articles that could help me understand how to train in the sand, for beach volleyball? Beach is a totally different sport from indoor and I wondered if the training would be all that different too?

Answer:

I think the biggest difference is the playing surface. You're on an unstable surface so core strength is obviously going to be a big deal. I'd focus on a ton of single leg stuff. Study Mike Boyle and Mark Verstegen. Mike Boyle is pretty big on single leg training.

Another big thing is conditioning. Especially in deep sand, you'll lose your vertical if you aren't used to moving in sand.

When hitting, it's more about jumping straight up. Indoor you can get away with broad jumping. Sand makes you jump straight up. When you approach, you've got to bring your arms back when you plant to jump. You can't windmill them around or not use them at all. You've got to bring them back then forward as you jump. If you don't, you won't get out of the sand. If you're extremely tall, you might get away with a bad approach, but most people won't.

Obviously if you're playing doubles you'll need to be in better shape because you'll be much more active and cover more court than when playing sixes. It's obviously harder to move around in the sand, and it's all about being explosive and quick (run on top of the sand), so there's an anaerobic component that's important to train for.

Also, when jumping, ground contact time is longer than indoor because you sink when you plant to jump. So you might do some depth jumps or some type of vertical jumping that involves a longer contact time.

Learning to spike with topspin

2010-10-01T08:53:00.000-07:00

Question:

I was wondering if you can send me any articles or videos you may have regarding spiking with topspin! I am trying to get a hold of any insights or drills but can’t seem to find very many and most topspin articles are dealing with serving.

Answer:

It doesn't seem like there's much talk out there about how important topspin is.

Most coaches I know aren't that concerned about it. But I think it's extremely important.

I think that basically, if a player can hit with good topspin consistently, then they are contacting the ball good consistently. I think that what players need to do is understand what good spin is.

One thing you could do is show your players 3 levels of spin. Level 1 is no spin. Level 2 is some spin. Level 3 is a lot of spin (the spin you would see after the ball is contacted good). After each time a player spikes the ball, ask them what level of spin do they see. They should be able to tell you 1, 2, or 3. If they can't, they don't know what they just did. They don't know how good or bad they just contacted the ball. Being aware of how you contacted the ball is very important to becoming good at contacting it. They should be aware of how well they contact it every single time.

Hitting with topspin is a skill just like anything else. And the best players hit good topspin every single time they hit (they rarely miss hit the ball). My point is don't let your players settle for miss hitting the ball all the time. Every single one of your players can develop consistent topspin. They just need to be aware of how they contact the ball and focus on a better contact the next time. Eventually, hitting topspin will be normal and your players will be doing it without thinking about it.

How to increase my jump as I have lost it completely from past 1 year

2010-08-17T08:17:00.000-07:00

Question:

How to increase my jump as I have lost it completely from past 1 year.

Answer:

Maybe first start out just by playing more. Play yourself back into better shape before you start training hard. Maybe do some cardio if you're in real bad shape. If you're in ok shape, focus on training anaerobically. This basically means workout hard with explosive efforts with rest periods. For example, sprint for 30 seconds then rest for a minute. Or do continuous jumps for 30 seconds then rest for 2 minutes. Don't do any long slow training such as distance running. All running distance is going to do is make you slower and if anything, lower your jump. To jump higher, most important thing is to jump when you train.

Sign up to my email list here if you haven't already. I have some great tips for increasing your vertical.
volleyball strength training tips

Attacking Over the Net

2010-08-13T20:15:00.000-07:00

Question:

Hello, can I ask you a quick question? When you go to spike a ball over the net is it ok if you hit the ball when it is still on the opponents side of the net heading to your court in the air?

In other words if you were either going to block or make a hit and your hand crosses over the net into the opponent's area, is that a fair hit, or do you have to wait at least until the ball begins to cross the net coming towards your side?

I hope you understand my question and thank you for taking the time to answer me!
thanks!

Answer:

If you attack the ball, part of the ball must be in the vertical plane of the net or completely on your side. You can't attack when the entire ball is on the other side. Rules for blocking are different. You can reach over and block in certain situations.

How can I get my girls to hit the ground?

2010-08-05T09:54:00.000-07:00

Question:

Your site dealing with the drills, training and strengthening is AMAZING! It is very helpful! I have a question about my beginner volleyball team.

The girls are acting as if they are afraid to go to the ball so they are letting it hit right before their eyes! We have tried every consequence there possibly is but it still does not work. What drills do u suggest for making them move their feet and hitting the ground?

Answer:

Have each player bring tube socks to practice. Put them on their arms. You want to get movement patterns ingrained in the brain first. Have them go through all the movement patterns over and over again without using a ball (like Mr. Miyagi in the Karate Kid Movies). You want to get them to the point where their body is comfortable making the move. They wear the socks for diving and the floor won't hurt so much. If you can get it ingrained in the brain first, they'll start going to the ground more naturally in the game.

How to Make the Freshman Volleyball Team

2010-07-22T15:54:00.000-07:00

Question:
What do I need to know to make the freshmen volleyball team?

Answer:
1. I would be sure you're in shape. Many coaches weed out players by making them run a mile and see who can last. If you can't run it or come off as lazy, you'll likely be cut.

2. They'll likely look at your skills at tryouts. Work on all the main volleyball skills - passing, setting, hitting, and serving. The more comfortable you look at performing the skills, the more likely you'll be taken because coaches want players with experience and not have to teach skills so much.

3. Have a good attitude. Coaches want players that communicate well and get along with other kids.

Three Platform Levels for Passing

2010-07-20T19:26:00.000-07:00

The higher your platform, the more straight up you'll pass the ball. For example, there are 3 platform levels. Level 1 is basically standing with arms pointed more downwards. Level 1 is basically for passing from deeper in the court because you need a lower pass to get the ball to the setter. Level 3 is arms about parallel to the ground. This is for passing a ball when you are close to the net or bump setting. Level 2 is in between level 1 and 3. This is for when passing from midway on the court. You want to adjust your platform depending on how high you want to pass. If you need to pass higher, raise your platform. If you passed to low, next time lower your platform.

The biggest mistake kids make when first learning to pass is swinging the arms. The kids that are best at passing, are the best at absorbing the ball on the forearms. You can do a drill where you focus on catching the ball on your forearms. For example, have someone toss a ball to you. You then try to catch it with your arms. The goal is to try to stop the ball from bouncing off of you and just get it to sit there on you. The best passers are very good at this.

Once you are good at absorbing, you can then focus more on using your legs and shrug the shoulders to help push the ball to the target.

How do you get a College Volleyball Scholarship?

2010-07-16T13:58:00.000-07:00

Question:

How do you get recruited for volleyball (or any other sport) to play for college?
I was just wondering since it would be nice to have a scholarship. I am good at volleyball, and am in the nationals for 16. But it's expensive to be in a national team, so is there any other way to get recruited? Like play for HS varsity??

Answer:

The best way to get recruited is to play on a high level club team because you'll travel to big tournaments and there will be college coaches recruiting there. You need to play on a good team because these are the players that get noticed.

If you play on your high school team, you'll likely get seen by local college coaches, especially if your team is good.

It's also a good idea to visit colleges that you're interested in. Many coaches have their recruiting classes set by the Junior year of high school, so you don't want to wait to long to find a college team to play for.

Making good grades can also help with getting a scholarship. Especially at the NAIA level, good grades can really help you get a scholarship.

Height is also important for being recruited. For example, if you want to play across the front row, you're more likely to be recruited if your 5 feet 10 inches or taller. If you're shorter than 5'10", you better have really good skills.

If you're shorter, you could play on lower level college teams. The level of college play varies greatly. For example, if you aren't very good, you could still find a team to play on because there are many schools out there that don't have good teams.

How high you can touch is also important. For example, you likely will need to touch 9'4" or higher. 9'4" as an outside and probably at least 9'6" as a middle. Many Division I schools won't take you if you can't touch at least 9'10".

Of course if you don't play front row, your height and what you touch won't matter so much.

There are also other important factors in getting recruited such as how you act on your college visit and how you handle yourself when you play in front of a recruiter. College coaches don't want a bad attitude kid. Coaches will watch for how you communicate with your teammates.

Here are some more tips...

Do a skill extremely well. Don't just try to get better at everything. You need to specialize if you want to get noticed. Pick a position and focus on getting really good at it.

Develop your speed. Coaches are going to notice quickness. Quickness is something you really can't teach (at least many coaches think it can't be taught). So train real hard to become quick.

Have a great attitude. Coaches want kids who get excited about playing well. Coaches want players that huddle up and cheer. It’s important to be a team player, not a team cancer.

Need help hitting outside sets

2010-07-09T20:03:00.000-07:00

Question:

Do you have any information on (from the hitter’s perspective) the height of the set?

What I am talking about is that it seems that the setters that play ball with us usually call a 4 set on the strong outside and it seems that if they set it a little higher it would give me a second or so more to get into position to have a good plant, back arm swing, both of my hands up above my head and take a good swing at the ball with full extension. If I know that I’m not the quickest guy out there, will this extra time on a higher set create a better opportunity for me to get into position?

Thanks if you can lend some insight!
I have been on your 12 week program and it is awesome! I am not able to do it four days a week but am commited to completing the whole program. It really is helping my understanding of the mechanics and improving my game!

Answer:

You basically need to master the two steps.
There are basically 3 kinds of sets.
Tempo 1, 2, and 3.
With tempo 3, you are almost on you’re left foot when the ball is leaving the setters hands.
With a tempo 2, you are on your left foot as the setter releases the ball.
With tempo 1, you’re leaving the ground as the setter is releasing the ball.
Most high outside sets are tempo 2.
So focus on being on the left foot as the setter is releasing the ball. If you aren’t on your left foot, you’re likely late.

Playing Quads vs. Doubles

2010-06-14T11:08:00.000-07:00

Question:

Are there tips on your site for 4's playing sand volleyball? My daughter and her friends have joined a 4's league and I was wondering how different the tips are for 4's than 2's?

Answer:

I haven't added pages yet on playing 4's.

4's is a little different. It's much more like 6's. But you do have only 4 players, so there is more court to cover than 6's. In 4's, they'll play with a diamond shaped serve receive. 3 passers and 1 setter. In 4's, everyone can hit. So the setter can set outside, middle, or back.

There's no overlapping (no specific line up in serve receive). Players can line up however they want as long as they serve in the correct order.

You also can't open-hand tip the ball (direct the ball with your fingers when you attack).

4's is a great precursor to playing doubles. She'll learn anticipation, ball control, and it's tougher to get in position because she'll be moving in the sand.

Where to start when first teaching kids brand new to volleyball

2010-06-02T07:03:00.000-07:00

Question:
I'm going to teach volleyball to 5th graders. I'm an 11th grader and don't know where to start. Can you help me? What are some easy skills that I should teach young kids? Please help! thanks.

Answer:
A friend of mine created a drill called "volleyball catch". It's basically for teaching new players how to play the game. Have a team line up in serve receive formation. Toss a ball over the net and have a passer catch it instead of pass it. They catch it then toss it to the setter. The setter catches it then tosses it to the hitter. The hitter catches it then tosses it over the net. If you have enough people for two teams, you can have another team on the other side and continue the drill. The purpose is to teach everyone what is suppose to happen by catching it and tossing it rather than trying to play.

You can do the same thing when you teach more advanced things like the type of defense they play, or when covering the hitter, etc.

I think understanding what's suppose to happen is a huge problem when first learning to play, so I would definitely do something like that. I'd also go over rotation and overlapping rules.

For teaching skills, use a philosophy referred to as "backwards shaping". There's an example of backwards shaping on this page.
volleyball newsletter

Then more here on backwards shaping for spiking...
how to spike

Also, first thing that's important to teach kids is to "not swing their arms" when they pass. This is a habit that is hard to break, so teach them good passing technique when they first start.

What muscles used for volleyball?

2010-06-01T06:56:00.000-07:00

Question:
Could you please tell me the contributions made by muscular and skeletal systems in performing the main movements of volleyball. I have looked everywhere and cannot even find the main muscles used. I would really appreciate it. I also need to know the role biomechanics plays in influencing the movement. I am happy to read it if you can send me the link. Thanks in advance Donna Just the quick easy answer please.

Answer:
Training the posterior-chain (muscles on the back side of the body) is important. Most people don't focus enough on the back, glute, and hamstrings. Movement should be trained closed-chained. This means when training the legs, the feet are in a fixed position during movement. For example, during the squat or deadlift, the feet don't move, they stay in the same spot on the ground.

The question, "what muscles are used for volleyball?" doesn't make sense. All muscles are used. The body is a chain of muscles and joints. All muscles are used and what's important is how to train movement, not what muscles to train. Focusing solely on muscles creates dysfunction and makes you less athletic.

What are the steps for the jump serve?

2010-05-19T12:40:00.000-07:00

Question:

Whenever i do my jump serve i need to know the steps like Ex: throw left right or something like that. so what are the steps for a jump serve?

Answer:

The jump serve is basically the same as the spike approach except that you are tossing the ball.

If you're right handed, toss the ball with your right hand.

Left-right-left is easiest when first learning to jump serve. (this is assuming you're right-handed)

Start with your right foot in front. Toss the ball with your right hand, take a step with left foot then right then left. You are planting on both feet and jumping off both feet (like you do when you approach to hit).

The most important part about the jump serve is the toss. A consistent toss leads to a consistent serve.

I would first concentrate on contacting the ball back behind your head. You want to aim for the ceiling above the other side of the court. You want to aim for the ceiling because most of the time the problem is getting the ball over the net. And you will likely not have any problem serving the ball out (deep). Once you become consistent at serving long (past the endline), you can focus more on putting topspin on the ball and hitting the ball with a lower trajectory (not have the ball cross the net very high above the top of the net).

If you can consistently keep the ball below the top of the antenna, hitting really good topsin, you'll have a consistent jump serve that many teams will have trouble passing.

Also, when first learning to jump serve, you can start inside the court. For example, start your approach in the middle of the court and just focus on aiming high and getting the ball over the net. As you become more successful, gradually move back closer to the endline. Keep progressing until you can serve behind the endline.

Jumping higher and learning to spike

2010-05-19T12:30:00.000-07:00

Question:
Hi Dennis,
Many thanks again for your nice and useful advices which I daily practices and make me much better then before. I have problems with improving my jump. Any advice? And also I need help with how to spike and time. I would love some help. Thanks.

Answer:

Maybe try some volleyball plyometrics to improve your jump.

For spiking...
1. Hit on a platform. Focus on good contact. Do at least 100 platform spikes every day and you'll improve your contact.

2. Learn good footwork. Work on your approach every day.

3. Use a spike trainer. This is training spiking by not having to adjust your steps. This is important for when first learning to spike.

4. Spike off a set. When you start to get consistent at contacting and approaching, then you are ready to put it all together. Don't make the mistake of moving on to this last step without first learning to hit on a platform and learning good footwork.

Here's a page on backwards shaping for spiking.

Here's a page on the volleyball spike approach.

Nutrition for older players?

2010-05-13T13:40:00.000-07:00

Question:

Hi Dennis,

I really enjoy reading your e-journal. Great suggestions, etc.

I was wondering about your opinion about Whey powder protein and other legal supplements (Vitamin C, etc.) for muscle support for older players?

I recognize that most people in the U.S. get more than enough protein - but - with hard workouts there's always the danger of straining connective tissue.

Answer:

You might check out these pages on volleyball nutrition and nutrition for sports.

I like using whey in shakes because it's an easy way to add protein.

I don't really have anything special to say about nutrition. I think frequent meals are important. I find carbohydrates are important throughout the day, especially if you train real hard.

Fat, carbs, protein at every meal is best. If you can also have fruits and veggies at every meal, even better.

Keep adjusting your diet if things aren't going the way you want. For example, if you are trying to put on more muscle and aren't successful, then eat more food. If you are trying to lose weight, consume less calories.

I believe most people don't eat well enough to have a really good workout. I think most people just don't eat often enough throughout the day and this really keeps them from building muscle and recovering for the next training session.

Is static stretching important?

2010-04-16T15:54:00.000-07:00

Question:
Hi coach,
I'm a soccer goalkeeper trainer for youth players in my community, as well as the goalkeeper coach for a high school. The keepers that I train on a regular basis are above average size. Except for one of them, their weight is appropriate for their height. Because of their sizes, it appears to me that they lack good flexibility.

This morning I was researching flexibility exercises when I came upon your website. It appears that volleyball and goalkeeper training is very similar and we're looking for the same results. I like the article about flexibility. If I read it correctly, flexibility is increased with dynamic stretching along with strength and conditioning exercises. This will help keep me on the right track.

I tell my keepers to use dynamic stretching before the game and use static stretching after the game. It seems that modern research indicates that static stretching does not prevent injuries. I like for them to use it after games for elasticity.

Answer:
I don't like all the static stretching you see most athletes doing before training sessions. Most people think static stretching warms you up, but this isn't true. It relaxes your muscles and this isn't what you want before you start training.

Also, athletes can be flexible in different ways. For example, one athlete can have good dynamic flexibility and also have poor static flexibility. Then another athlete could be the opposite. For example, another athlete could have poor dynamic flexibility and good static flexibility. I believe that it's common for a lot of strength and power athletes to not have very good static flexibility. I think the reason this is true is related to the body type of power athletes.

From what I understand, most experts still believe that static stretching is good for you. Especially in the long term. I agree. I still play volleyball at a high level, and being older now, I wish I would have been stretching more throughout my life because I do think it's valuable.

Can I lose enough weight in time for tryouts?

2010-04-13T21:37:00.000-07:00

I'm going to try out for volleyball in august and i wanted to know from april to august is that enough time to train and get in shape. I'm about 35 pounds heavier from the last time i played volleyball which was 3 years ago when i was in 7 grade, i know long time. I'm planning to join a fitness club in my school so i can get in shape and then start practicing. DO you think i can get in shape by August?

Answer:
Yes, that's enough time.

Find out what you need to be able to do. For example, many coaches make the players run a mile in less than 8 minutes and if they don't make it in time, they don't make the team.

You could train by sprinting 200 meters (that's half way around the track). Sprint 200 meters then walk 200 meters. Then sprint 200 and then walk 200. This can be your workout. So for example, do 4 sprints every day for the first week. Increase by 2 every week. So by tryouts you should be doing about 20 sprints a day and you'll be in real good shape.

Also, focus on smaller meals more often. For example, try to eat every 3 to 4 hours. Probably about 5 or 6 meals a day. Probably about 200 to 300 calories a meal.

Cut back on simple sugars (pop, junk food, juices loaded with sugar, sugar cereals, etc). Add in more fat and protein (nuts, eggs, meat such as fish, steak, chicken, turkey, etc).

Legal Positioning Question

2010-04-07T12:33:00.000-07:00

Question:
I am learning about the game and I think that I have a good understanding of the rules of overlap but I have one question though.......I understand about over lap and waiting until the ball is served for players to shift position in each row laterally but is it legal for players to change positions after the serve from back row to front row and front row to back row? Is it legal to shift positions from row to row not just side to side?

Answer:
After the serve, players can go anywhere they want. It doesn't matter if they are front row or back row. Alignment only matters at the moment of contact of the serve.

However, back row players are limited in that they can't block or attack in front of the attack line.

What's a good volleyball workout for a libero?

2010-04-05T13:56:00.000-07:00

Libero Workout Question

Question:
I just got moved to the position on libero and my coach says she thinks I'll excel in this position. Im 5'1 and I want to be the best possible libero I can be. I don't have a place for a net in my yard and I would like one person drills. Please help and God Bless!

Answer:
1. Improve your range. Libero's need a longer range for covering more court and making athletic plays. Do drills that make you focus on anticipation and taking many steps to get in position to make plays.

2. Quick feet drills.
Single foot, back and forth over a line. Move as fast as you can for 20 seconds.

Scissors Drill
Start by standing with feet shoulder width apart. Hop forward bringing your feet together. Quickly hop forward again bringing your feet back apart to shoulder width. Quickly hop back to the middle position with your feet together again. Hop back again to the start position. Continue the drill until time is up.

Four Corners Drill
Start at a corner with feet together. Keep your feet together hopping around from corner to corner. Hop as quickly as you can trying to touch the same 4 spots each time around. Switch directions every two seconds. You can have the person timing yell switch every two seconds.

3. Pepper with a teammate.
If you have a teammate that you can pepper with, this will help. Ball control is real important for libero's. Focus on pass, set, hit to each other. Keep it going as long as you can. You can mix up the hits by sometimes tipping to each other. If you live near a sand court you can pepper in the sand court and that will improve your position because you'll have to work so hard to get in position.

4. Develop your overall strength. Core exercises such as front planks, side planks, flutter, knees to chest, etc will help because they'll make you more athletic and it'll be easier to play volleyball.

Volleyball Rules for Double Contact and Reaching Over

2010-03-11T09:44:00.000-08:00

Question:

Is it ok for a player when hitting a return or spike to have his follow through (hand)reach over the net on the opponents side?
If player A hits a ball into the net can that player make contact again before another player or is it considered a double hit?

Answer:

The ball must break the vertical plane of the net before attacking the overpass. If it does, the attacker should be ok.

If the two contacts are two separate attempts at playing the ball, then it's illegal. You can only double contact during one attempt on playing the first team contact.

Volleyball Drills for 2 People

2010-03-08T09:40:00.000-08:00

Question:

What are good drills that i can do by myself with only one other person to get better passes off of hard spikes?

Answer:

1. Partner pepper
Practice peppering with your partner. Pass, set, hit over and over again. You can gradually make the hits harder. This is a controlled pepper. So the goal is to keep going as long as you can. Hit at each other in a way that's easy to control the ball.

2. If you have a net, stand on a platform at the net and spike balls down to your partner. Again, this is a controlled drill. Hit the ball in way that makes it easier to dig. You want consistent passes. Focus on passing to a target consistently. You can start by first hitting the ball right at them. Then after awhile switch it up and hit at their face forcing them to dig overhead. You can also do some off line digging, forcing them to take the ball to their sides. You can do this drill by digging balls hit down the line or hit balls across court. Also mix in some shots and tips so the digger doesn't get lazy and always expect a hard hit.

A big part of successful passing is freezing your platform. Many players overpass hard hits because they swing their arms. Focus on freezing your platform when digging.

Also, many hitters are predictable. They usually use the same technique every time they hit. So watch carefully and learn to read them. For example, if a player never hits the ball down hard and everything hit hard is deep, then be ready for the ball to go deep. Or if they always hit line and never angle, be ready for the line hit on a good set.

Ground Sleeve Question

2010-02-24T09:10:00.000-08:00

Question:

I am working in a Dutch school and they have asked me the name of what they called the 'onstopper' (a sort of plug) used for the volleyball post. Not being a volleyball player myself it is hard for me to translate but do you have a word for the place/thing that the volleyball post goes into? A strange question perhaps but I hope that you can help me!

Answer:

I think it's called a "ground sleeve"

Here's one.

Ground Sleeve Floor Plate

Ineligible player scenario

2010-02-23T12:53:00.000-08:00

Question:

I'm writing a book in which the main character is a high school freshman, and her volleyball team makes it to the state championships (in Michigan). I was wondering if there was any way that there would be a last minute change of plans, and they would have to play against a different team than the one they were originally supposed to play against.

If you can tell me, great, and if you could possibly send me any links with information that you think might be helpful, I'd appreciate that even more.

Answer:

Maybe the team they were suppose to play won previously with an ineligible player, so now they aren't allowed to play in the finals.

Here is KC, there was a college team that played with an ineligible player and they had to forfeit all the previous games she played in.

Or maybe players were caught drinking and so now the team doesn't have enough players to compete, so another team must take their place.

You might try to find more information on this website.

Missouri Highschool Volleyball Rules

Good luck!

Setter Overlap Question

2010-02-22T07:54:00.000-08:00

Question:

I have coached high school jv volleyball for 4 seasons. I am coaching club with girls at varying levels of play. I am teaching them the 6 2 rotation but many are confused when my OH goes back to pass in rotation 6&5, because the back row setter is in front of her.

They were taught wrong and I need help convincing them this is legal. How would you word it?

Answer:

When the setter is in Left Back position, she must line up before the serve with the Left Front player closer to the net.

Volleyball rotation explained

When the setter is Left Back, the Left Front player must be in front of her. When the setter is Middle Back, the Middle Front player must be in front of her. When the setter is Right Back, the Right Front player must be in front of her.

Volleyball Catch Drill for New Players

2010-02-21T15:35:00.001-08:00

Question:

I'm a Doc student and a graduate assistant teaching basic instruction classes in the sport sciences department. I just found out that I have a section of volleyball this spring. I have been around sports for a long time, played two college sports, and have C.S.C.S., but unfortunately no volleyball experience.

Any ideas where I should begin as I plan my class?

I have already learned more than I originally knew about the game by looking at your website...which is great by the way.

Answer:

A friend of mine created a drill called "volleyball catch". It's basically for teaching new players how to play the game. Have a team line up in serve receive formation. Toss a ball over the net and have a passer catch it instead of pass it. They catch it then toss it to the setter. The setter catches it then tosses it to the hitter. The hitter catches it then tosses it over the net. If you have enough people for two teams, you can have another team on the other side and continue the drill. The purpose is to teach everyone what is suppose to happen by catching it and tossing it rather than trying to play.

You can do the same thing when you teach more advanced things like the type of defense they play, or when covering the hitter, etc.

I think understanding what's suppose to happen is a huge problem when first learning to play, so I would definitely do something like that. I'd also go over rotation and overlapping rules.

For teaching skills, use a philosophy referred to as "backwards shaping". There's an example of backwards shaping at this page...
volleyball backwards shaping

How to Take Volleyball Stats

2010-02-19T07:27:00.000-08:00

Question:

What format do you use to keep stats?

I have tried the NCAA Detailed Box Score and a Stats Char from the Appendix of volleyball book. I coach high school volleyball for a private school. We are considered varsity, but we play at a public school freshman level. My girls are doing their best to spike, but do not snap the wrist to bring the ball down. Do I still count that as a kill attempt? Same if the other team (with the same skill level) spikes, do we count that as a dig? Any help to make keeping stats simple and accurate would be appreciated.

Answer:

Any ball sent over the net is an attack, so I would count any attempt to get a kill as an attempt. I would count any defensive play as a dig. If they are receiving a free ball, maybe don't count those. But if the other team is trying to put the ball away, I would count those as digs.

Man Up and Perimeter Volleyball Defensive Systems

2010-02-18T12:00:00.000-08:00

Question:

I'm looking for some information on court coverage/movement. For example, something showing when on the defense where the back corner person should be when the there's two blocking (up waiting for the tip or the reflection of the block).

I play in an intermediate league here in Toronto, and my team seems to have lots of holes when were on the defense. Do you have anything you could share with me?

Answer:

The two most common kinds of defenses are man up and perimeter.

Also, there's rotation defense. It's like perimeter except the baseline player rotates to the sideline.

Man up is better for younger players, especially girls because you don't have to move as much. If the setter is backrow, she's usually the player that gets up behind the block for tips. Basically, one player up, two players back.

In perimeter, you leave a hole in the middle of the court and must be quick to cover that area. All three are back ready to dig.

If you have a team that's quick, perimeter might be best. Perimeter is the most common defense and it's mostly what everyone plays.

If you play man up, you have the advantage of being one of the few teams that plays it. In man up, one player hangs around the 1 meter line watching for tips. Teams that aren't experienced playing against man up defense will likely tip the ball to the middle of the court which goes right to the man up player.

Workouts, cardio, and stretches for volleyball

2010-02-17T11:43:00.000-08:00

Question:

What workouts, cardio or stretches do you recommend for a volleyball player?

For example, how should a player prepare for a match later in the day?

What should the players do 8 hours before a game?

What about 1 hour before a game?

Answer:

I wouldn't do any cardio any time before a game. Actually, I wouldn't ever do any cardio unless I was trying to lose weight. Cardio is only going to hurt your performance.

Most training for volleyball should be anaerobic. This means you should train in short bursts.

Long slow cardio is only going to make you slower. To be fast, you must train fast.

What's most important is to warm up dynamically before you play. You could do some dynamic stretches starting an hour before you play. Dynamic exercises such as high knees, high heels, lunges, skips, etc.

Generally, the better shape you're in, the sooner you should start warming up. If you're in poor shape, you could probably just warm up for 5 or 10 minutes before you play.

I wouldn't do any static stretches before you play unless you have a reason to do them. For example, if you have tight hips, you might do some static stretches. But really, most stretching should be dynamic.

Static stretches put your muscles to sleep.

Dynamic stretches wake up your nervous system preparing your body for fast explosive movement.

Do static stretches at the end of the day after you're done playing and working out.

Follow up question:

What is your definition of cardio? Skipping rope for 5 minutes, stairs work or hill sprints?

Answer:

Usually when someone talks about cardio they are talking about aerobic exercise like running for 30 minutes.

Unless you are in really bad shape, I would stay away from aerobic exercise because it's not worth it.

Anaerobic exercise actually has better cardio benefits anyway. People just don't do it because it's harder.

Skipping rope is good for coordination. Sprinting up stairs or hills is good.

Just make sure you workout with high effort. For example, you don't want to pace yourself when you train. You want to work real hard and recover between repetitions.

Is it possible to add 20 inches to my vertical?

2010-02-05T09:43:00.000-08:00

Question from subscriber:

I don`t know what to do...or for how long...

Do you think your program should make me happy?

I`m 6 feet 3 inches. I have a 27 inch jump and I want more

I want to add 15-20 inches to my vertical...Is this possible?

My answer:

You want to increase your vertical 15 to 20 inches? I think it's very possible.

There's a lot of factors to consider.

If you're older, it'll be tougher.

If you're less trained, you'll increase more because there's more to improve.

If you jump 27 inches and are untrained, you'll likely increase a lot.

In order to jump over 40 inches, you have to weigh a certain amount and have a certain body fat percentage. For example, it's very unlikely you'll jump 40 inches if your body fat percentage isn't less than 4%. At 6 feet 3 inches, I would guess you need to weigh between 200 lbs and 220 lbs. The higher the body fat percentage, the more dead weight you have on your body you must overcome. Fat is dead weight and kills your vertical. The more muscle you have, the more strong and powerful you must be. If you weigh a lot and have a lot of muscle, you must be extremely powerful to overcome it. If you're body fat percentage is low and you don't weigh much, you likely won't have the strength or explosive power to jump that high.

If you need to add muscle, I would focus on this first. Maybe try to get up around 240 or 250 before you cut back. If you can put on a lot of muscle without adding a lot of fat, then obviously you don't need to get your weight up that high before you cut.

And of course, you want to be doing exercises that are explosive as you are putting on muscle.

If you're new to training, I would do my program. Be sure to focus on using good form on all the exercises. What's most important is to use good form to train those movement patterns. Also, commit to the workout. If you follow the program and are consistent, you'll get great results.

If you're already well-trained, you could just focus on the jump training portion of the program. The jump strength workout is 3 days a week for 4 weeks. If you stick to it and focus on using good technique, you'll improve your vertical a lot.

Also, if you're well-trained, my 12 week program will likely do you a lot of good because it has key volleyball jumping and core strengthening exercises that many players never do. Focus on workout intensity, using good form, and committing to training.

Setter Overlap and When can a Backrow Player Attack, Part 2

2010-02-05T09:05:00.000-08:00

Part 2 Question:

Thank you for your reply. It helps me much in understanding volleyball. I thought volleyball was easy but the rules are quite confusing for a beginner coach like me.

Your explanation made me understand more about volleyball rules. But i do have a few more question after studying the diagram.

It seems that in the diagram only two players are front row and the rest is back row. Is it always like this? Can receiving team have other positioning such as 5 at the back row and 1 at the front row or any other tactics? My team only has 1 capable setter so far. Can i can arrange the formation to make her front row most of the time?

One more thing is you said the alignment of position is only at the contact of serve. Meaning after 1st contact from the serve, the receiving players are free to be where they want? What about the serving team, they are also free to be where they want after the serve is made?

My Answer:

I'm glad to help.

Think of it like this....there are 6 rotations. In each rotation there are 3 front row players and 3 back row players.

There are 6 zones.

In zone 1 is a back row player (right back).

In zone 6 is a back row player (middle back).

In zone 5 is a back row player (left back).

In zone 4 is a front row player (left front).

In zone 3 is a front row player (middle front).

In zone 2 is a front row player (right front).

Again, remember there are 6 rotations. When the setter is right back, she is in zone 1. She is a back row player (right back) and the two players ahead of her in the rotation are back row players (middle back and left back).

The point I'm trying to make is the fact you must be in this alignment every time at the moment of contact for serve. For example, the player ahead of the setter in the rotation can't be closer to the sideline than the setter. The player behind the setter in the serving order must be closer to the net than the setter.

When the team rotates, it changes. For example, when the team rotates, now the setter is the middle back player. When the setter is middle back, the player behind her in the rotation is now serving. Now, when in this rotation when in serve receive, the player behind the setter in the rotation must be closer to the sideline than the setter because the setter is in middle back.

In the diagram, look at who is closer to the net. Also, look at what players are closer to the sidelines. The left front player must be closer to the net than the left back. The middle front must be closer to the net than the middle back. The right front must be closer to the net than the right back. The right back must be closer to the sideline than the middle back. The left back must be closer to the sideline than the middle back.

Yes, you want to line up your setter on the court so she is closest to the position she needs to be in to set. For example, if you want your setter to be close to the net to set your attackers, then line her up on the court in that way. But you have to do it in a way that she doesn't overlap with the players she isn't allowed to overlap with. It's important to not that each time your team rotates, there are different players that aren't allowed to overlap.

Yes, after the contact for the serve, players can go anywhere on the court they want. They just have to remember if they are back row or front row because there are different rules for players in those positions.

Setter Overlap and When can a Backrow Player Attack

2010-02-04T08:31:00.000-08:00

Question from a Subscriber:

"I'm a new coach of volleyball for my school. I've studied the basic of volleyball and understand the concept of rotation.

However I'm confused over the positioning of a receiving serve team. Let's say a right back player just serve and lose the serve. So the opposing team then serve. What's the position of the right back during this situation.

Does he/she stays at right back or can the team rearrange the position to better receive the opposition serve.

I've difficulty understanding front row and back row. The rules stated back row players can't attack unless from the back of attack line.

What if my team only has two players capable of spiking. Does this mean they can't go in front of the attack lines and attack the ball if they're currently in the back row position when receiving the opposition serves.

If my team's setter is also at back row then she also can't go attack in front of the attack line?"

My Answer:

Think of it this way...after your server misses her serve, she must line up in serve receive in a way that she doesn't overlap with the middle back and right front players.

Look at the "Basic serve receive for setter in zone 1" graphic at this link....
volleyball rotation.

In the graphic, #1 isn't staying back in zone 1 because she wants to be closer to the target position to set. But she can't overlap with person in position 2, this is why she's pushing #2 up close to the net.

Also, the only time they need to be in alignment is at the contact of serve. #1 can't be closer to the net than #2. #1 must be closer to the sideline than #6.

For an attack to be an illegal back row attack, the contact with the ball must be made with the "entire ball above the top of the net". So, if you have a player that doesn't contact the ball with the "entire ball above the top of the net", then go ahead and have her hit in front of the attack line.

Your back row setter can attack as long as the ball isn't entirely above the top of the net.

My newest favorite volleyball strength exercise

2010-01-27T15:26:00.000-08:00

I recently discovered interesting facts about training the hips for sports. Recent studies have shown that most athletes have very weak glute muscles and that most athletes will benefit greatly from glute activation exercises.

An interesting fact: Most individual's glutes contract harder during bodyweight glute activation exercises than from one-rep max squats and deadlifts.

If you've been studying strength and conditioning like I have, you've probably done the typical glute activation exercises such as bird dog, glute bridge, clam, fire hydrant, and band standing abduction. These exercises are all great, but I've recently discovered an exercise that allows you to really hit your glutes hard.

Many athletes have been lead to believe that squats and deadlifts are the key exercises for improving glute strength. I don't believe this to be true.

I recently discovered a hip extension exercise that I think is going to be a real great addition to my training. It's called a barbell hip thrust.

Hip thrusts are great because you can focus solely on hip extension, hitting the glutes real hard. For example, during the barbell back squat, the lower back is where you'll lose the lift and limit the load you can put on the bar. Not so with hip thrusts.

I'm pretty excited about this exercise because of how well the movement targets the glutes. Not only do they not lead to lower back injury, they even prevent lower back injury because they maximally strengthen the glutes. The glutes are the best back-sparing muscles you have and you'll definitely benefit on the volleyball court by strengthening them.

And you know I'm so interested in working out new ways that are safe. The glutes are the strongest muscle in the body and with hip thrusts you're able to hit them through direct hip extension while keeping the spine in a neutral position. And this isn't just an activation exercise that targets the glutes. You can keep loading up weight and really get your glutes firing, packing on pounds of lean muscle mass and increasing your volleyball hip strength.

Why are Volleyball Players so Lean?

2009-02-20T19:47:00.000-08:00

Have you ever wondered why volleyball players are so lean and have great muscle definition?

The short answer is volleyball involves a lot of jumping and quick/hard sprints.

In volleyball, there are about 5 to 15 seconds between plays. So basically, it's like doing interval training with tons and tons of sprints and jumps. As you might know, interval training is the best form of training for weight loss and getting real lean.

This is especially why beach volleyball players are so lean. Beach players have to quickly sprint and jump high out of sand. This is much more demanding than playing indoor volleyball.

The same way sprinters are much more lean than most long distance runners, volleyball players are also leaner due to interval-type of conditioning and resistance training programs. Volleyball players burn more fat after those type of workouts compared to the most "steady-state" aerobic workouts.

Volleyball Alignment and Overlapping

2008-12-07T10:10:00.000-08:00

At the moment of serve contact, players need to be in the right volleyball alignment with no overlapping of adjacent players.

Adjacent players are ones front to back or side to side.

In the diagram above, the arrows show which two players the player in zone 1 can't overlap.

RB is zone 1 (Right Back), RF is zone 2 (Right Front), CF is zone 3 (Center Front), LF is zone 4 (Left Front), LB is zone 5 (Left Back), and CB is zone 6 (Center Back).

RB must be properly aligned with RF and CB.

RF must be properly aligned with CF and RB.

CF must be properly aligned with CB, LF, and RF.

LF must be properly aligned with LB and CF.

LB must be properly aligned with LF and CB.

CB must be properly aligned with CF, LB, and RB.

The diagram above shows legal alignment. This is a typical alignment for a setter that is in zone 1. The setter pushes the zone 2 player to the net. Players in zone 3 and 4 back up to help out with passing. You can see none of the adjacent players are overlapping.

Avoiding Overlaps

Consider the position of the players foot relative to the feet of the adjacent player. Only consider the foot or feet touching the floor.

The right side player must have at least part of one foot closer to the right sideline than both feet of the center player in the corresponding row (except the server and the center back of the serving team).

The left side player must have at least part of one foot closer to the left sideline than both feet of the center player in the corresponding row.

Each front row player must have at least one part of one foot closer to the centerline than both feet of the corresponding back row player.

Players can move prior to serve.

Players can have their foot touching the boundary line during the serve.

At the moment of serve contact, no part of the body can be touching outside the boundary lines.

After the contact for serve, players can move to whatever position on the court they want to.

Mental Volleyball Training

2008-11-30T16:42:00.000-08:00

Have you ever felt like you were playing in the zone.

When you're in this ideal performance state, there is an absense of negative self talk and a strong feeling of efficacy.

An important aspect is that the athlete trusts in their skills and conditioning level and they just "let it happen" without interference from negative thoughts.

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"I'm Dr. Jekyll and Mr. Hyde when it comes to football. When I'm on the field sometimes I don't know what I am doing out there. People ask me about this move or that move, but I don't know why I did something, I just did it.

I am able to focus out the negative things around me and just zero in on what I am doing out there. Off the field I become myself again."

– Walter Payton, a premiere running back in NFL history -

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Characteristics of players being in the zone...

a sense of effortlessness - an involuntary experience

absence of fear - no fear of failure

a narrow focus of attention concentrated on the activity itself

no thinking about or analysis of performance

a distortion of time and space, in which time seems to slow

a sense of personal control

The following are 7 factors that go into you playing in the zone.

These 7 factors work together collectively producing the excellence you desire to win at volleyball.

What do you see?
The first one has to to with what you see. Ask yourself what you see when you are experiencing being in the zone. These factors are important because they trigger your mind to get you into the state of mind you want it to be in so you can play the best you're capable of... playing volleyball in the zone.

How do you feel?
What does it feel like to be in the zone? If you are able to repeat this feeling when you play volleyball, it's much easier to get in the zone.

What are you saying to yourself?
What's your inner communication? Pay attention to what you're saying to yourself. It's unlikely your self talk is negative or you wouldn't be in the zone. Pay attention to the conversation that's going on inside your head when you're in the zone and compare that to the conversation that's going on when you're out of the zone. Then, when you are not in the zone, you can start talking to yourself as if you were, then that will trigger the right mindset, then you can get back in the zone.

What are you expecting?
Ask yourself before you play what you expect is going to happen. How do you expect to play? What you expect is much different when you're in the zone. For instance, if you don't expect to play well, you can't get in the zone. When you're in the zone, you are confident and you can make plays easily and more effortless.

Carry the same facial expressions.
What facial expressions do you make when you're in the zone? Mimicking the same expressions can make it much easier to get in the zone.

What visual scenarios do you have going on inside your mind when you're in the zone?
You want to reflect the same mental thoughts and images you have in your mind. This will trigger your subconscious mind to help you play at your highest ability.

How do you breathe?
How you breathe when you're in the zone is different than when you aren't. It's common for athlete's to describe being in the zone as an imobilizing calmness. How do you breathe when you are playing your best? Is your heart racing? Are you relaxed? You should ask yourself these questions.

Many players and coaches make the mistake of not considering the mental side of volleyball training. Having the ability to put yourself in the right state of mind can give you a big advantage to succeeding in volleyball.

Secret Volleyball Training Tips E-course

2008-11-17T11:40:00.000-08:00

Tell me if this sounds like you...

you're a parent looking to get an advantage any way possible to help your child improve at volleyball

you're a volleyball coach and can't afford to waste time becoming an expert on strength and conditioning for volleyball

you're a player wanting to make the #1 club team, impress coaches and get an edge over teammates competing for your spot

you search all over the internet for information on volleyball training and can't find anything specific to volleyball strength training

So...Think it's too hard to learn the RIGHT WAY to train for volleyball?

Maybe you've been strength training for years and haven't achieved the increased vertical jump, speed, or court quickness you so desperately need...

It seems no matter how hard you try, you STILL aren't making the kind of progress you need to make in order to take your game to the next level... FLYING HIGH, hitting the ball STRAIGHT DOWN like you see top players doing...

You know the players I'm talking about...they move around the court making plays look so effortless.

If you want what those great players have...

If you want people to look at YOU and think "I wish I could jump and cover the court like that...

If you want to increase your strength, jump, and quickness JUST WHENEVER THE HECK YOU WANT...

Then sign up to my free volleyball training secrets e-course where I'll share with you my volleyball training secrets and pave your way to making rapid gains in EXPLOSIVE strength and power for volleyball.

Have You Joined My Volleyball Newsletter?

2008-11-15T14:48:00.000-08:00

I just recently added 5 new volleyball reports as bonuses for subscribing to my email newsletter.

The first one I call "Ball Control, Six Advanced Volleyball Techniques for Making Incredible Plays."

In this report I talk about some techniques a lot of players don't know that much about. These are skills that players can easily learn and should have as part of their set of skills.

The second bonus report is "Basic Volleyball Rules, Basic Volleyball Rules ALL Players and Coaches Need to Know."

In this report, I first start talking about very basic rules for how to play the game. Later, I get into some more technical situations such as the rules for playing the ball at the net. For example, the difference between back row and front row players and what they can legally do and what's illegal for them to do when making a play on the ball.

The third report is about inspirational quotes. I call it, "Volleyball Inspirational Quotes, The Best Inspirational Quotes for Motivating Your Volleyball Team."

I get fired up to play just by reading through these quotes!

The fourth report is called, "Learning How to Play Volleyball, Basic Terms and Strategy for Playing Volleyball."

In this report I go through some basic volleyball terminology and different skills such as spiking, passing, setting, hitting, serving, and digging.

The last one is, "Basic Approach Footwork, Basic Volleyball Footwork for Approaching to Hit."

In this report I go over the importance of footwork and basic tips for getting your steps down right.

For more info on how you can get your hands of my latest bonus reports, and sign up to my email newsletter, visit Strength-and-Power-for-Volleyball.com.

Officiate Volleyball To Improve Your Game

2008-11-14T09:36:00.000-08:00

Whether you are a player that is part of the officiating crew (2nd referee, linejudge, scorekeeper, etc) or a paid official, your attitude has a great deal to do with how well you officiate the game.

How you approach your duties and responsibilities as an official influences how much you enjoy the experience officiating.

In club volleyball, players often need to help out filling officiating duties. For example, in juniors, often teams provide officials.

As a player, you may not feel you want to be involved. But I would suggest you use this as an opportunity for you to make the experience for everyone better. You can also learn a lot by officiating the game.

For instance, the "player perspective" is much different than the "referee perspective". The players are often thought of as seeing things from the inside. Players are, "inside, looking out". The officials are, "outside, looking in".

Seeing things by being on the "outside, looking in" can be very important because often players being on the inside all the time get so close to what's going on they can't really "see" what they need to.

By being on the outside looking in, you have a chance see things from different angles. By being an "observer", you see things differently and therefore you can learn a lot about what you normally wouldn't have learned before.

Also, if you have experience officiating, you have a better understanding of why officials call what they do. The less you are surprised, the easier it is to understand what to do as a player when that situation presents itself again.

Also, it's just a good idea to help everyone else out. As an official, the better you are at doing your part, the better the match will go. For instance, if you are the R2, you can help out the R1 and scorekeeper helping the match run more smoothly. As a line judge, the better you are at making calls, the better the rest of the officiating team is going to look.

Wouldn't you want players from other teams to officiate your game well? Let's learn the rules and do our part and maybe we can inspire others to do the same.

Volleyball Serves, Strategies for Serving Short

2008-11-13T11:04:00.000-08:00

Anyone that knows me knows how important I think serving in volleyball is. I believe serving is the most important skill and many coaches don't spend nearly enough time having their players develop volleyball serving skills. The following are some strategies for serving short.

1. The High Arc Volleyball Serve

This type of serve is common for beginning volleyball players. You still want the ball to cross the net between the top of the antenna and top of the net, but the point of the high arc is it's easier to serve in and also might be easier for you to hit your targets.

Executing the High Arc

You want to toss the ball back farther instead of out in front like you would with a normal serve. Contact more of the bottom of the ball and not as much behind it.

Again, the goal isn't so much to get aces. The goal is serving accuracy and working to take your opponents out of offensive rhythm.

Some serving strategies for the high arc volleyball serve...

Place the ball in a zone in the front middle of the court. Serving short middle will likely clog the area at the net forcing players to react to the short serve covering short making it difficult for the opponent to run their offense.

The downside of the short serve is it's likely easier to pass and it could quicken the offense even more.

2. The Flat Serve

The purpose the flat serve is to fools the other team into thinking the ball is going deep. The toss is the same as the deep serve, but the difference is how hard the ball is contacted. The ball should be contacted light and hit at a low angle just crossing the net and dropping quickly.

The goal of this serve is to get the ball quickly to the other side, catching them offguard.

The risk for error is much higher for a flat serve. A miss hit could likely result in the ball going into the net. The ball is hit more from behind and flat which makes "solid contact" even more important.

3. Intermediate Depth Serve

This type of volleyball serve is a combination of the high arc and flat serves. With this serve you are looking for both disrupting the offense and serving aces.

One goal is to force front row players to pass the ball. This serve is effective against teams lined up in "W" or "U" volleyball formations where there is a player playing short. Serve right at the players shoulders forcing them to take the ball high. This serve is difficult to pass because the player must make an adjustment quickly because they are close to the net and it's tough to play a high ball. Also, if the team doesn't communicate well, the player may not know if back row players are going to step in and play the ball.

The advantage of this type of serve is you will be less likely to make errors.

The disadvantage is if it's not hit accurately, then it becomes just another serve. Serving tough is very important, especially at higher levels.

Practice these serves.

Be sure to try different types of serving in practice before you try them in the game. Every player needs to know what they are comfortable with and what their serving strengths are. If you are able to hit these serves in practice, your coach is more likely to let you try them in the game.

Inspirational Volleyball Quotes

2008-11-12T12:43:00.000-08:00

"Champions keep playing until they get it right."
- Billie Jean King

"Whoever said, 'It's not whether you win or lose that counts,' probably lost."
- Martina Navratilova

"It's amazing how much can get accomplished if no one cares who gets credit"
- John Wooden

"I always won in my imagination.I always hit the game-winning shot, or I hit the free throw. Or if I missed, there was a lane violation, and I was given another one." - Mike Krzyzewski

"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self." -- Aristotle

“The positive expectation of winning feeling is always with me - and I always expect to win.”

"The principle is competing against yourself. It's about self-improvement, about being better than you were the day before."
- Steve Young

"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."
- Michael Jordan

"Karch inspired his partners, his opponents and the world of volleyball players to be better than they were, to be great... In the end, who could do more for a sport than that?"
- Mike Dodd

"Difficulties in liFe are intended to make us better, not bitter."
- Dan Reeves

"We are getting a lot of support from back home," says Jose Rivera. "They are really proud of us. We get emails all the time and it is in the newspaper every day. Volleyball is a pretty big sport in Puerto Rico. It is a really small island and it is one of the top sports, so we are getting a lot of publicity. –-Jose Rivera, Puerto Rico Men’s National Team

“Nothing bothers in the heat of competition –I am poised and cool - and always in control of my actions and reactions.” “I let go of all the past limitations and mistakes, they are gone….. forever.”

"I'm a great believer in luck, and I find the harder I work, the more I have of it."
- Thomas Jefferson

"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."
- Michael Jordan

“I work harder, practice longer and play smarter than my opponents. My quest is to be – the best.”