to tangible results in the gym between practices that lead ......homework concept get additional...

Homework Assignments Between Practices that Lead to Tangible Results in the Gym

Find the Slides Here

◼www.solostatslive.com/avca-2018.html

Key Concepts

Key Concepts◼Once you’ve selected your team,

your #1 opponent is TIME

◼How to get better, faster than your competition?

Two ways to improve faster than your competition1. Do more reps

2. Do higher efficiency reps (learn faster)

5

Time

Reps

Reps

Skill

Higher EfficiencyLearning Curve

More Reps/Min

The Math - Serving Example◼ 20 serves to a spot on the wall

◼Assume it takes 50 tries to accomplish this

◼ 5 serves per minute

◼Duration of homework: 10 minutes/session

◼ 20 sessions per month = 1000 reps

Homework Concept◼ Get additional reps outside of regular practices

◼ Provide clear instructions and quantitative goals with “counts” to make progress tracking easy

◼ Requires only the player

◼ Keep it short – like 10-20 minutes per session

◼ Keep it convenient – at home, not a playground 5 minutes away

◼ Take short videos and text them to the coach for review

◼ Log progress (Google Sheet)

This Presentation◼ These are “concepts” to spur your imagination

◼ You may like some, others not so much

◼ Let’s have a discussion and come up with additional ideas

Helpful Tools

Google Sheet◼ Create a shared sheet

with each player

◼ Player can enter numbers with Google Sheet app on phone

◼ Coach can review stats at any time, even comment

Click to Access SampleCopy and Edit

Selfie Stick with Stand and Bluetooth Remote◼ Allows easy video

recording

◼ $17◼ Selfie Stick

Video Delay◼ For self review during session◼ Free◼ Set delay to any number of

seconds

◼ Video Delay Instant Replay

1. Serve

Serving - Background◼ Hugh McCutcheon – “The US is one of worst serving countries in

the world”◼ I personally have a hard time dedicating half my practice to serving

◼ Goals◼ 1000 extra reps per month◼ Serve tough - 37 mph float and error free - less than 10%

◼ Issues◼ Serving a volleyball against the wall or garage door of a house will

cause damage over time◼ Typically not many good surfaces to hit at home

Serve - Equipment◼ Ball Rebounder - new version◼ Ace Assistant: $17.90◼ Allows serving hard to a target without damaging

the wall ◼ Can also serve indoors◼ More efficient, no chasing loose ball◼ More Reps/Min

◼ Longer tether allows for spike hits◼ Ace Assistant

Serve - Equipment◼ Mini Volleyball

◼ Molten: $7

◼ Can also serve indoors

◼ Can be used for all skill work including hitting without damaging wall

◼ Mini Volleyball

Serve - Equipment◼ Hitting Net

◼ PowerNet: $400

◼ Can be used for all skill work including hitting without damaging wall

◼ PowerNet

Serve - Process◼ Mark a small spot on a wall – 8ft is a good spot for

girls◼ Use a spot above the garage door which is about 7’-2”

◼ Serve at the spot and back up until the ball does not hit the spot but also requires a hard hit (about 10ft)

◼ Goal – 20 serves going to spot

◼ Record – how many attempts it took to hit the spot

Serve - Videos◼ Outdoor◼ Standing or Jumping◼ https://youtu.be/AWEIyyKQiGI

◼ https://youtu.be/1-sBOYWXbEk

◼ Mini volleyball◼ https://youtu.be/xwb0_j8kIVM

◼ Garage◼ Standing or Jumping◼ https://youtu.be/KSQpbggW87I

◼ https://youtu.be/UgcCqgKWDuc

◼ Mini volleyball◼ https://youtu.be/svAGUvypfkg

Serving at a Target◼ Serve at a target at as far as possible – like court

length to net – 30 ft.

◼ Options◼ Serve at basketball backboard◼ Serve at PowerNet

2. Eye Work

Concept – Better Reps◼ Serve receive is the most difficult and important

skill

◼ Difficult to do this alone and at home

◼ Do eye work instead◼ Ball tracking◼ Making eyes work hard by focusing on moving ball

Eye Work – String and Bead◼ Brock String Exercise

◼ Depth perception training

◼ Baseball Brock String

Eye Work - Equipment◼ Reaction Ball

◼ SKLZ: $10

◼ Eye tracking as well as reaction time

◼ SKLZ Reaction Ball

Handball ◼ Use a tennis, racket or mini-volleyball ball (won’t damage wall

at low speed)◼ Goal◼ How many in-a-row can you do?

◼ Process◼ Hit ball to wall◼ Let it bounce off ground before hitting again◼ Stay low, with knees bent◼ Use left and right hand

◼ Log max in-a-row, how far from wall◼ Move farther away from wall if it’s easy

https://youtu.be/paJp5QhSfIshttps://youtu.be/ixmVRfb9SUA

Bounce and Catch◼ Use Reaction Ball◼ Goal◼ How many in-a-row can you do?

◼ Process◼ Toss ball to wall and let it bounce once before catching◼ Stay low, with knees bent◼ Use two hands to catch

◼ Log max in-a-row, how far from wall◼ If it’s easy, move farther, toss harder, let it bounce twice

before catching

https://youtu.be/baIE20e3crU

3. Setting

Equipment◼ Ideal – Adjustable basketball

hoop◼ New $200◼ Used – Craigslist: $1-$50

◼ Can change the height of the rim and backboard

Equipment◼ Cheap Adjustable Hoop Hack◼ About $40

◼ If you have a ball cart

◼ 2 telescoping pool cleaner poles

◼ 1 hula hoop

◼ Duct tape

Setting - Improvements◼ Power◼ Reach the rim from over 20 ft away

◼ Accuracy◼ Put the ball through the hoop

◼ Footwork◼ Feet to ball, square to target before setting

4 Set – Power and Accuracy◼ Goal◼ 20 baskets from 17 feet away◼ Ball must go through the rim directly, no

backboard rebound

◼ Process◼ Toss ball high – 10ft◼ Set ball through the hoop◼ Use good form

◼ Log ◼ Number of attempts

◼ Advanced – move farther away from hoop

Videos

StandingJumping

4 Set – Squaring to Target◼ Goal◼ 20 baskets from 17 feet away◼ Ball must go through the rim directly, no

backboard

◼ Process◼ Face basket, toss ball high to the left, 10 ft away◼ Move to ball, square feet to hoop, set

◼ Log ◼ Number of attempts

Move to Side and Set

5 Set – Power and Accuracy◼ Goal◼ 20 baskets from 15 feet away◼ Ball must go through the rim directly, no backboard

◼ Process◼ Face away from hoop◼ Toss ball high – 10ft◼ Set ball through the hoop◼ Use good form

◼ Log ◼ Number of attempts

2 Set – Locating the Target◼ Goal◼ 20 baskets Ball must go through the rim directly, no backboard

◼ Process◼ Face the hoop◼ Toss the ball a variety of distances from hoop◼ Set ball just over and through the hoop◼ Use good form

◼ Log ◼ Number of attempts

Short Set

Equipment - Rebounder◼ Rebounder that can be

placed pretty flat

◼ $90

◼ Rebounder

Setting with Rebounder◼ Hit ball into rebounder and set this ball

◼ Adds another dimension and provides a ball that looks more like a pass

Rebounder Set

Thoughts◼ There are a lot of options using the hoop for

setting

◼ These are just a few examples

◼ Rebounder adds more “game like” balls that look like passes coming towards the setter

Setting with Mini Volleyball◼ No hoop?

◼ Set a mark on a wall about 20 ft away and set to this spot

◼ Toss the ball high to make it harder

Setting with Elastic◼ No hoop?

◼ Set a mark on a wall about 15 ft away – just add an extension to the tether

◼ Toss the ball high to make it harder

Elastic Set

4. Attack

Attack Components◼ Footwork◼ Basic attack approach◼ Transition speed

◼ Arm Swing◼ Engaging the core◼ Reaching high

◼ Hand Contact◼ Open hand and wrist work◼ Top spin and consistency

Good Video◼ Jim Stone – Attack Mechanics◼ Hand Contact◼ Arm Swing

◼ https://www.youtube.com/watch?v=qxdSwHXY0aY

Footwork◼ Basic attack footwork◼ Get the steps right◼ Go game speed

◼ Transition off net footwork

◼ Goals◼ Fast, correct footwork◼ 20 good reps Transition and Attack

Hand Contact◼ Wiggle Snap (per Jim Stone video)◼ Hold ball with non hitting hand◼ Wiggle your hitting wrist back and forth, then hit ball◼ Get good contact in middle of hand◼ Bounce the ball high

◼ Use Elastic or Mini Volleyball◼ Toss high and hit the ball◼ Get good shoulder rotation and engage the core◼ Get good contact in the middle of hand Elastic Spike

Attack - Hitting◼ Goal◼ Combine footwork and arm swing◼ Swing with arm fully extended, see the

ball, get the timing

◼ Process◼ Throw ball into rebounder, jump and hit

the ball◼ Get as many in-row-as possible while

jumping and reaching high – review video

https://youtu.be/BbJQZLnWY0o

Attack – Hitting Set◼ Goal◼ Combine footwork and arm swing◼ Swing with arm fully extended, see

the ball, get the timing

◼ Process◼ Hit the ball into the rebounder

hard and it should bounce out like a set

◼ Attack it like a set into a non-rebounding surface

https://youtu.be/RylnTq-1bXk

Attack Reach◼ Goal◼ Hit at top of jump and swing

◼ Process◼ Hang volleyball off of

adjustable hoop◼ Move hoop up until ball is at

peak of jump and swing

5. Block

Footwork and Penetration◼ Locations◼ Use a mark on a wall◼ Above the garage door (close to net

height) inside or outside

◼ Standing – squat and penetration◼ Strong jump and touch the wall with flat

handsStanding Block

Footwork and Penetration◼ Shuffle left or right and block◼ Quick movement, close to wall

◼ Swing block left or right◼ Go fast and under control, good

penetration

◼ Cross, hop block right Swing BlockShuffle Block

Cross, Hop Block

6. Defense

Equipment - Sliding Sock◼ Old Sock with holes cut in it

◼ Protect hand

◼ Protect forearm

◼ All smooth sliding

Diving, Sliding◼ Location◼ Inside the house◼ Hardwood or tile floor◼ Carpeting

◼ Hallway◼ Straight head, run and slide◼ Side to side, turn and slide◼ Go fast https://youtu.be/8zfr2rBnTZw

Diving, Sliding◼ Carpeted area◼ Use a smooth windbreaker◼ Put on backward

◼ Straight ahead or to the side

◼ Go fast

https://youtu.be/mTQOTL7oO4k

Digging with Mini Volleyball◼ Use Mini Volleyball◼ Small enough to not do damage◼ Provides a ball to follow and time the slide

◼ Toss in front

◼ Toss to the side

7. Ball Handling

Simple Drills◼ Bump ball while walking a straight line

◼ Set ball while walking a straight line

◼ Use Mini Vball for variety

https://youtu.be/aIWaXNtVrdw

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Q&A◼Contact◼Kyle@rotate123.com