Blog Archives

Workout for the Week of 6/1

5/31/2020

Workouts for the Week of June 1, 2020
This will be a very different week. We follow up Captains Week with returning to Wabash for 7:00 Wagner Gym with Tabatha via Facebook. Backpack/weights are needed (I used a 35 pound plate last week) and a chair.

That is the only day of lifting. This is cardio week. Paige and Morgan, biking is fine. Be mindful that there is a lot of moisture predicted midweek. This is a 4 day week. You are running 10 minutes (triple these on bike) easily. Take a 5 minute recover. You are running a hard 5 minutes. Take a 5 minute recover. You are running a hard 2 minutes. Take a minute to recover and 3 minutes of ISU. Lots of jump float, hitting approaches, or swing blocking. Still trying to work cardio a bit as we start to cool down. Everything involving a jump.

Audio: Setting

5/19/2020

This is good reinforcement for our May 8 audio. Another coach, this time from Arizona State University is discussing the same keys we stress for our setters in this four minute clip.

Only two notes. I love his line at 3:12 about a setter should have, "...a good relationship with their right foot." It makes perfect sense, but I have to admit that I laughed when he said it. Maybe you have to be a setter to get it? We strive to be right foot forward.

I had to listen a couple of times, but at 3:20/3:21, coach uses that most critical word of everything we teach- pivot. He is clearly speaking about spin setting.

I like this. Frame. Face (actually twice- passer & hitter). Finish (actually twice again- frame & feet). I am so grateful that Coach Greg introduced me to spinning 15 years ago. It has certainly made life easier.

https://vimeo.com/420020767/196547695a

Arm Swings

5/17/2020

This is a pretty nice nearly 1/2 hour video of various progressions for developing an arm swing.

Coach Stone was at The Ohio State University for nearly 30 years. He retired and moved to Colorado. He became involved with Front Fine Volleyball Club for a couple of years. He was then named the Youth National Team Head Coach for USAV. He remains very active with developmental work through USAV and recently has become involved with the Art of Coaching Volleyball, a business started by Russ Rose of Penn State University, John Dunning of Stanford University prior to his retirement, and Terry Liskevych, recently of Oregon State University and 11 years as the Head USA National Team coach.

https://www.google.com/search?q=Jim+Stone+Talks+Developing+Proper+Volleyball+Armswing+Mechanics&rlz=1C1GCEA_enUS784US784&oq=Jim+Stone+Talks+Developing+Proper+Volleyball+Armswing+Mechanics&aqs=chrome..69i57j0.1521j0j7&sourceid=chrome&ie=UTF-8

Time marks for the start of various progressions are behind the "read more break".

If you are involved with coaching a CIViC team, this is good stuff. If you are a player, some of the early stuff can be done at home while we are in isolation. Players, you might not be so interested in the 1st three minutes. Coaches, those 1st three minutes provide some good background information.

What Coaches See: Setting

5/17/2020

This 3:30 audio clip is very specific to setters. What you are listening to is some select audio from a presentation at the AVCA (American Volleyball Coaches Association) Convention. Understand that at the convention there was video. We hear from Gary White, Ass't Coach at the U. of Wisconsin and Luka Slabe of the USAV National Team training staff. The topic of this 75 minute presentation was "Seeing Video as a Coach Sees". We hear in these highlighted clips what these high level coaches are looking for when they watch their setters. Okay, lets get started.

How to protect yourself & others

5/17/2020

This article is concise, readable, and to my eye, has gathered a lot of what I was gathering from many different sources and placed it in one ten minute read. It includes a couple of super interesting diagrams of how the virus spreads in a room.

"It seems many people are breathing some relief, and I’m not sure why. An epidemic curve has a relatively predictable upslope and once the peak is reached, the back slope is also predictable. Assuming we have just crested in deaths at 70k, that would mean that if we stay locked down, we lose another 70,000 people over the next 6 weeks as we come off that peak. That's what's going to happen with a lockdown.

As states reopen, and we give the virus more fuel, all bets are off. I understand the reasons for reopening the economy, but I've said before, if you don't solve the biology, the economy won't recover.

There are very few states that have demonstrated a sustained decline in numbers of new infections. Indeed, the majority are still increasing and reopening. [As an example of what the author is talking about, the 862 cases that Indiana reported for May 5 is the 2nd highest number we have reported. Only the 963 cases for April 26 exceeds it.]  As a simple example of the USA trend, when you take out the data from New York and just look at the rest of the USA, daily case numbers are increasing. Bottom line: the only reason the total USA new case numbers look flat right now is because the New York City epidemic was so large and now it is being contained.

[There is a wonderful graph that I could not get to cut and paste into this space available in the original paper at the URL.]

So throughout most of the country we are going to add fuel to the viral fire by reopening. It's going to happen if I like it or not, so my goal here is to try to guide you away from situations of high risk."

The URL is behind the "Read More" break if you want the details.

Thanks to my brother for coming across this article and forwarding it to me.

Workout for 5/18/20

5/17/2020

This is a busy week. Another three day week at the Nike Training Center, 4 days of running, 5 days of wall sets and Wagner Gym on Tuesday at 7:00. Then, we slow down for a couple of weeks.

The NTC is our most ambitious yet. Thanks to Carroll's incoming Freshman, Madison Wagner for recommending it. You are heading for "Upper-Body and Core Sizzler 2". Click on Browse once the NTC app opens. This time we are headed for "Workout Type". When it opens, click on "Strength". You will be scrolling for a bit. This is a 32 minute workout and the workouts are arraigned by length of time. Dumbbells are optional. I will leave it up to you if you are doing body weight or want to use dumbbells.

We will continue to run as I worry about our player's cardio come July and August. Once more, I have no desire to race the clock. If the pace seems fast, slow down. If the pace seems slow, speed up. I want you to be comfortable. No walking. We are adding a minute for a 12 minute jog. We want 4 days of running. If you bike, go 36 minutes. I really prefer we run this. We do not bike around a volleyball court. We run. Five minutes of ISU to warm up before each run. Three minutes of ISU to cool down.

Our passing this week is wall sets. I want you to do this five days this coming week. 150 balls. Please do these on five days and not 300 every other day or some other pattern. We are trying to get daily touches.  Setters, you have 250. Right foot forward. Hands shaped to the ball and high. Remember we posted some audio for setting in the blog.

When you check in with me and tell me a workout is complete, I will assume it is NTC, the run, and wall sets. I will mark that with the normal X. There is one day you will tell me you have done the run and wall sets only. I will mark that with an R. And then you will have a day that is wall sets only. It will be marked with a W. The Wagner Gym is marked with the usual pound symbol, #.

Workout for 5/11/2020

5/11/2020

1.) 30 second plank
5 push ups (It is only five, get that nose to the floor!)
15 crunches
15 second V
The whole sequence should take 2 minutes, maybe a touch closer to two and a half minutes, three absolutely tops. Two times five is 10 minutes. Short but sweet.

No Recovery
2.) Do it all again
No Recovery
3.) Do it all again
No Recovery
4.) Do it all again
No Recovery
5.) Do it again for the last time

2:30 Recovery

50 stationary lunges: body weight only (25 on a side)
:30 second rest to hydrate or stretch
50 stationary lunges: body weight only (25 on a side)
:30 second rest to hydrate or stretch
50 stationary lunges: body weight only (25 on a side)

Workout for the Week of 4/4/20

5/3/2020

If possible, this is done with minimum (a nice way of saying none) recovery time. The recovery is to hydrate and move to the next exercise. The one minute wall sits will give us some cardio recovery. This is a body weight only workout.

After taking a week off from ISU Movement, we are back at it. Please do 5 minutes to warm up. Remember we just added two new video clips, one on hitting and one on passing footwork, that lend themselves to ISU movement.

Still touching the ball! 100 touches this week. Here is the pattern of touches. Forearm pass - cup - forearm pass - overhead pass - forearm pass. Getting all 5 in a row counts as one! Oh baby! This one is a little more complicated.

ISU Movement
15 Push Ups
1 Minute Wall Sit
30 Crunches
100 Jumping Jacks (make sure hands are above your head)
25 Squats (details on squats on below)
60 Lunges
Grab a quick sip of water and lets get started again

15 Push Ups
100 Jumping Jacks
1 Minute Wall Sit
60 lunges
30 crunches
25 Squats
40 Jumping Jacks
25 Squats
Grab a sip of water and lets finish

45 second plank (no recovery)
30 second plank shoulder touches (https://www.youtube.com/watch?v=QOCn3_iOAro)
15 tuck jumps
(we will do the jumps using the form this young lady does 0-0:28) https://www.youtube.com/watch?v=mgBCOVR1hqw

Squats: the video below is the form we wish to utilize. You want to get your hip bone in line with your knees. Repeat - hip bone and not the bottom of your butt. We are good enough shape we can push those extra couple of inches. Also, trust me, as tired as your legs will get, holding your arms out is almost a bigger challenge. Try to not let them drop.

https://www.google.com/search?q=doing+a+proper+squat&rlz=1C1GCEA_enUS784US784&oq=doing+a+good+squat&aqs=chrome.2.69i57j0l3.12582j0j7&sourceid=chrome&ie=UTF-8#kpvalbx=_qA2vXqL6JO2L_QbukbyYCA60

The 15 push ups might be a challenge for some of you. When you start to feel weak, go 1/2 down but get all 15 finished.

Footwork in a Rally

5/3/2020

This one minute clip has some great stuff for everybody. The clip was created to highlight M. Hentz, Stanford's three time All-American Libero. The audio is all about her footwork during this point. We watch one play from her serve to the point being awarded, just over 30 seconds. Coach Stone replays the point getting us to 60 seconds. Our time marks will be on those 1st 30 seconds.

As always, I recommend your phone to follow along and computer to watch on a big screen. I am not sure who Stanford is playing. Anything in bold is Coach Stone speaking to the tape.

https://www.theartofcoachingvolleyball.com/foot-movement-during-a-rally/