When it comes to heavy bilateral lower body strength with volleyball, I am a much bigger fan of the Trap Bar then I am Back Squatting, for a handful of reasons. Lower barrier of entry because less joints are involved Zero spinal loading — volleyball players tend to have back issues, not loading the spine … Continue reading Trap Bar DL vs. Back Squat for Volleyball Athletes

Slideboard conditioning is pretty standard in the sport of hockey but relatively rare in other sports, though I'd argue it shouldn't be. We use it with Volleyball, weekly, all off-season. The slideboard offers a handful of benefits, like; Its standing. Volleyball is played standing, not sitting on something like a bike. Its performed it what … Continue reading Slideboard for Conditioning in Volleyball?

Great thought on this very thing this morning by @natevank19 and @notmarksanchez , so I figure now would be a good time for this. We don’t Dumbbell or barbell Snatch volleyball. Going overhead, with velocity, doesn’t seem like a great idea with athletes that have cranky shoulders and may not have the best overhead mobility. … Continue reading Volleyball Training Tip Day 13: Landmine Split Jerk as a Substitution for Dumbbell Snatch

Happy Monday! Here are a few thoughts bouncing around in my head after a week of reading, podcasts, cruising social media and any other continuing ed. Enjoy! People committed to success want to be surrounded by other people committed to success. The same can be said about people committed to the status quo. Be careful … Continue reading Monday Musings

How do we program core work❓I get that questions all the time. It’s really simple...we hit each core category one or more times per week. 1️⃣ Anti-Lateral Flexion 👉 Side Plank variations, etc 2️⃣ Anti-Extension 👉 Rollouts, body saws, dead bugs, etc 3️⃣ Anti-Rotation 👉 KB Drags, Plank Rows, etc 4️⃣ Loaded Carries 👉 Suitcase … Continue reading Volleyball Training Tip Day 12: Programming Core Work

Just like every other Sunday, we have another group of podcasts and articles to read and listen to that I have dived into. Like every other week, there was a ton of content out there both in written form and through podcasts. Enjoy! Podcasts I feel like a broken record when I say this, but … Continue reading S&C Week in Review: 8/11

I get a lot of questions asking why we sprint/perform Timed 10’s since sprinting isn’t really a part of the sport ❓ 🗣 Speed develops the same CNS pathways as strength training in the weight room. Speed can build strength. Don’t discount speed training as a means to get stronger. — Zach Dechant 🗣 Sprinting … Continue reading Volleyball Training Tip Day 11: Why We Sprint

“Scapular instability is found inadequate many as 68% of rotator cuff problems and 100% of shoulder instability problems. That means that two-thirds of rotator cuff problems and 100% of shoulder problems can be attributed to the weakness and/or dysfunction from scapular stabilizers. — Zach Dechant in Movement Over Maxes What does this mean for a … Continue reading Volleyball Training Tip Day 10: Keeping Shoulders Healthy

I think it’s imperative that athletes, especially volleyball players, train in the frontal plane. No matter the goal, whether it’s to improve athletic performance, reduce injury potential, or enhance movement quality, training in the frontal plane will help. A few ways to incorporate frontal plane training into the program ⬇️ ✅ From a power standpoint, … Continue reading Volleyball Training Tip Day 9: Get into the Frontal Plane

I’ve posted this before, but this is one of our unconventional shoulder health movements, the Kettlebell Bottoms Up Tall Kneel to Stand. We used this at various points throughout the year as a filler between sets of compound lifts, but it could also be used as part of a total body warm up if toy … Continue reading Volleyball Training Tip Day 8: Kettlebell Bottoms Up Tall Kneel to Stand