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6/29 Workouts

6/29/2020

1.) Wagner Gym is Thursday at 7:00.

2.) The following workouts are to be done on four days.
A.) Four sets of push ups in groups of 10. 40 total per day.
B.) Two 45 second planks.
C.) We have a 3 minute ISU. Get a drink and get your breathing under control.
You have a 10 minute jog. Moderate pace. Not too hard.
You have 60 seconds to rest. I mean 60 seconds.
You are running 90 seconds hard. Sprint pace. This should not be fun. This will be a challenge to do alone.

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M. Hitters & the Quick Attack

6/29/2020

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This is a four minute video on the quick attack. The video for the whole 4 minutes is the same attack sequence. The video offers just two views. The coaches view from behind the attack and then a close up of the arm swing from in front of the attack.

0:14 - Coach Stone asks the question of "Why" run a quick attack? It is a fair question. With tall middles, why run a ball lower to the net that a smaller middle blocker could block?
0:22 - His answer is....
1:05 - The actual teaching of details start at this time mark.

1:09 - The middle uses a 3-step approach. Listen to Coach Stone as he speaks to something I am always preaching even in warm up tossing "Hitters, stay above my or the setter's left foot on my toss or an in-system pass to the setter."
1:10 - Allow me to tie in last week's video on arm drive. This middle has them parallel to the floor. Nice.
1:16 - Coach Stone speaks to the middle hitter's responsibility to adjust to the setter as the setter adjust to the ball.

2:00 - Middles jump on setter contact. Ideally, the middle is on or about to be on step three as the setter touches the ball.
2:35 - Coach Stone speaks of being positioned so the hitter has no fear of reaching into the net.
2:48 - Nice follow through off the arm swing. This hitter ends up with her hand just past her hip.

3:06 - Coach talks about high elbow and leading with the elbow. Sounds like our gym.

https://www.theartofcoachingvolleyball.com/quick-middle-attack/?inf_contact_key=705b9a6395cc5ecd1268d0034dd34346d18a532c4142cb79caf2b269de1401fa

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Arms and Jumping

6/22/2020

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We teach calm arms at the start of our 4 step approach. We want our players to hold their arms straight down and in front and not move them on steps one and two. This video is focused on steps three and four.

As a player transitions from step two to step three there is an explosion of energy as they swing their arms back behind them. The more aggressive the better. We hope to get them parallel to the floor behind the hitter. Too many simply drop them to their hips robbing them of a ton of momentum.

Steps three and four our very quick and short. As the player lands on three, her arms start coming forward. On four, they are passing in front of her hips coming up. The idea if to use the arms to pull themselves up.

The following video speaks to this and shows a drill for using your arms on steps three and four.

https://www.theartofcoachingvolleyball.com/maximize-your-jump-for-stronger-attacks/?utm_campaign=new-subscriber&utm_medium=email&utm_source=email_automation&utm_content=email-3

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Workouts for 6/22/20

6/22/2020

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I am sorry this is coming on Monday and not Sunday. I have debated over and over how to handle this week.

NTC is short but pretty intense and we will do twice this week. 14 minutes. "Quick Full Body Burn" with Josh Adamson. Get there by clicking on "Browse" and then "Strength".

Wagner Gym will be either Wednesday or Thursday. The weather forecast kept changing. We are getting close enough to the actual dates that one of those two days looks safe.

Running for the week is going to be a bit different. You need a watch. ISU for 2 minutes to warmup. At the end of those 2 minutes you start straight away into a jog, slow and easy for 5 minutes. Now, we enter into an interval training period. At the 7 minute mark (5 minutes into the jog) you sprint for 20 seconds. Go! Return to your slow and easy jog for 40 seconds. 8 minute mark - sprint again for 20 seconds. Hard! Return to jog for 40 seconds. 9 minute mark - sprint again for 20 seconds. Push push push! Cool down and finishing jog for 40 seconds. 10 minutes. Finished.

Other than the 2 minute ISU, there is no standing or resting. Slow jog, yes. Walking, no. And when we say sprint, we mean full bore sprint.

Running = 3 times
NTC = 2 times
Wagner Gym = 1 time

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Workouts for 6/15

6/14/2020

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NTC is twice this week. "Quick-Hit Lower Body" with Cristiano Ronaldo. 20 Minutes. Go to Browse. Workout Type. Endurance. Start scrolling down. It needs downloaded.

Wagner Gym is Tuesday at 7:00.

Running twice this week. ISU for 4 minutes. You need a start line. Count out 10 long steps. That is the finish line. We have not done this workout in a long while. Sprint from the start line to the finish. Decelerate. Turn and jog slowly back to the start line. Jog a couple of steps past the start line. Turn jog to the start line and sprint again. Do this 10 times.

3 minute break. Hydrate.

Do it again. 10 times.

Finished.

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Time Outs

6/14/2020

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The most neglected 3 seconds in volleyball
It happens at least 35 times each set, sometimes over 50. It’s an untapped stage for the growth of emerging leaders. It represents dozens of missed opportunities to deliver much needed praise, encouragement and strategy… every… single… set.

The player huddle.

If overlooked and dismissed, the 6 players on the floor merely come together after each point, pointlessly pat each other on the back and perhaps say, “Come on!” or “Let’s go!” Players who have done well don’t receive specific praise that could reinforce a specific outcome. Players who have made an error don’t receive encouragement to forget the past and make the most of the future, or the reassurance that they are still cared for and accepted by their teammates regardless of the outcome. And teams that are in a slump don’t receive the strategic direction and instructive adaptation that only the court leader can provide without a formal time out.

Volleyball is a game of rapidly changing momentum. Each play provides a new opportunity to start fresh, shake off the past and focus on the next play. Negative momentum, if left unchecked, can spell disaster in a set, despite the coach’s strategically used time outs. And, if a team strings together a series of great plays, momentum builds and the chance of victory grows. The player huddle is THE place to curtail negative momentum and build on positive momentum.

Each team has one or more players who are the true court leaders. The player huddle is the opportunity for the court leader to build on relationships developed off the court and influence the momentum of the game through the players they are leading. The leader should be able to “read” the situation and customize feedback to each individual. Feedback is most effective when given immediately and by someone who is respected. The player huddle naturally provides this environment. The development of these “on-the-battlefield” leadership skills in this setting is important for the court leader’s growth both during the match and outside of it.

Every set, the court leader has 35 to 50 brief leadership opportunities in player huddles. Each of these huddles should accomplish one of 3 leadership objectives:

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Week of 6/8/20 Workouts

6/8/2020

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Hi girls.

Wagner Gym with Tabatha via Facebook is Thursday this week at 7:00. Backpack/weights are needed and a chair.

We continue to work cardio with two days of running.

You are jogging 5 minutes.
  Take a 3 minute recovery.
You are running a hard 3 minutes.
  Take a 3 minute recovery.
You are jogging 4 minutes.
  3 minute recovery.
Running a hard 3 minutes.
  2 minute recovery.
Running a hard 2 minutes.
  2 minute recovery.
Run a hard minute.
2 minute recovery,
ISU for 3 minutes.

Nike Training Club for one day.
We are doing the 20 minute "Cardio Kick". Once the Nike Training Center Opens, scroll down just a bit to "New Workouts". You should see "Animal Training" on a mobile device. Scroll to the right and Cardio Kick is the third window. Click on it. It needs downloaded.

I would like you to load a free app on your phone. Please be sure it is okay with your parents before you go adding an app. We are going to use the Nike Training Club App this week. With social isolation, Nike has made it a totally free site. If you need some background information, the website is https://www.nike.com/ntc-app.

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6/29 Workouts

M. Hitters & the Quick Attack

Arms and Jumping

Workouts for 6/22/20

Workouts for 6/15

Time Outs

Week of 6/8/20 Workouts

Coach Crum

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