To effectively raise the level of athleticism on the volleyball court we have to address development from a more global perspective. Yes, we all want our verticals to increase and yes we know that all college recruiters are asking “What is your block touch, approach touch, etc.” But we have to ask ourselves, what is the benefit of improving your vertical during a testing session? Does it apply to on-court performance?
Improved performance starts with a technical / tactical knowledge. Understanding the game and specific situations is critical. This understanding will allow you to better ANTICIPATE and PERCEIVE what is happening. This improved FOCUS will lead to you being in better positions, more aware and in an advanced state of readiness. This is crucial for success and can make a slower player seem quick on the court.
The next step is to make sure that you are physically capable of being in good positions to fully take advantage of this improved FOCUS and UNDERSTANDING. We refer to this phase as REACTIVE AGILTY and we feel that several qualities can be used to develop this skill:
- Body Position: comfort and mobility, core strength, posture and alignment
- Quick Footwork: positioning and repositioning to be ready to react
- Dynamic Strength: getting into positions you can get out of quickly
The next step is to apply these qualities to drills and exercise patterns that mimic game like situations. We refer to this a TRANSITION SPEED. In this phase we want to get the player to utilize all the skills above to their fullest potential and improve the efficiency and speed in which they:
- Transition off the net and into an Approach
- Quick Lateral Movements at the net to cover ground during the Block
- Back Row Quickness with quick first steps, reaction to Pass
Power and Acceleration are the final components and are a must to take advantage of all the skills listed above. If the player lacks the STRENGTH FOUNDATION to quickly decelerate (landing or lateral movement) they will float at the net and be off balance in the back row. We need the players to have the CONFIDENCE in their movement to quickly decelerate and be in a position to maximize their potential.
We also need the players to be able to EXPLOSIVELY ACCELERATE in the VERTICAL PLANE when blocking and attacking. This utilizes a movement called the stretch shortening cycle and is the underlying principle in our PLYOMETRIC PROGRESSION. The ability utilize this muscle property will increase vertical and speed off the ground allowing you to have success as the speed of the game increases.
All of this comes from a continued emphasis on development and progression. Too many players are looking for the quick fix, trying to get that 1 or 2 more inches of vertical, and they neglect the developmental plan that will take their athleticism to the next level. We want to set the stage with our volleyball programs so that when they come to practice they are fully capable, prepared and confident in their movement. This improves their level of focus and thus makes them more receptive of the coaching they receive at practice.