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

The Push Up is an absolute staple pressing movement for us, both during the in-season period and the off-season period. The movement has some benefits that far outweigh traditional pressing movements like Bench Pressing and Overhead Pressing with a barbell. ✅Anti-Extension Core: it’s free/extra anterior core stability work, as push ups are essentially a moving … Continue reading Volleyball Training Tip Day 7: Push Ups as a Staple Pressing Movement

Bear crawls and Lateral Crawls (and variations of the two) find their way into our programs a lot, sometimes in the actual lift and sometimes it’s in the warm up, for a variety of reasons; ✅Closed chain ✅Core Stability ✅Hits the often neglected serratus anterior ✅Promotes scapular rotation To be honest, this is one of … Continue reading Volleyball Training Tip Day 6: Bear Crawls and Lateral Crawls for Shoulder Health

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! Something to think about as pre-season camps have started or are starting soon. “For every substance, small doses stimulate, moderate doses inhibit, large doses kill.” – Hugo Schulz … Continue reading Monday Musings

This is an arm care/shoulder health drill we use, both during the in-season and off-season period, to help drive more scapular upward rotation. Scapular upward rotation is extremely important for any athlete but even more so for an overhead athlete like a volleyball player. The importance of getting the shoulder blade (scap) to rotate upward … Continue reading Volleyball Training Tip Day 5: Simple Arm Care with Foam Roll Wall Slides

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 may be a little biased, but I really enjoyed listening … Continue reading S&C Week in Review: 8/4

A lot of people look at med ball work as a way improve/trains the anterior core for power, which it does. A lot of people look at med ball work as a way to train a very sport-specific pattern that mimics the high speeds that are similar to those seen in sport, which it does. … Continue reading Volleyball Training Tip Day 4: Med Balls for Shoulder Health?