Tuesday, April 29, 2025

Bonus Post (Recipe) - French Toast Casserole

French toast casserole

  • Best bread? I don't know. I made my own no-knead bread the day before (flour, water, yeast, salt). 
  • Cutting the bread into slightly smaller cubes might be better. 
  • The recipe called for five eggs and 1.5 cups milk. Maybe six and two would be better. It was not soggy whatsoever. 
  • I'm guessing that the product might improve by additional marinating. 
  • Absolutely benefited from some maple syrup. 
Before a long day of volleyball, the extra carbs might be okay. 





Monday, April 28, 2025

Preparation Predicts Performance

Switches don't "turn on and off" during games. Prepared teams perform at a higher level than others. 

Communication activates, energizes, and intimidates. There's a saying, "silent teams lose." 

If a team doesn't communicate in practice they won't talk in games. In addition to Maggie Turner, another excellent communicator last season was Abby Dennison as fans could hear her calling the ball. 

Communication can separate success and failure. "I thought it was your ball," reflects chaos. As Eric Kapitulik and Jake MacDonald write in The Program, "chaos breeds chaos. Calm breeds calm."

The authors recommend, "name, command, and volume." Assign the instruction directly and at the right volume to help maintain the line of communication, focus, and calm.

Remember the acronym CLAPP - clarity, loudness, authority, pauses, and posture (body language). The best communicators use more elements. 

Lagniappe. A little goofy and it gets the point across. 

It's More Than Talent

Talent matters. You don't win 12 national women's titles without exceptional players and special coaching.

But that's not enough. Coach Geno Auriemma emphasizes that the intangibles confirm the decision.  

Sunday, April 27, 2025

"Hey, Kid. How Good Are You?" Presentations (Fast Five)


Ninety percent of what you see here you'll forget in an hour. Better presentation helps us and our audience. You'll present in high school, college, maybe graduate school, job interviews, and in your career. Work on it. 

Coaches prepare players for sport and for life. People judge us based upon our appearance and presentation skills. 

Grab a few tips toward better presentations, including information from "The Exceptional Presenter" by Tim Koegel

1) Have a presence. A former MVB star told me she would walk into a gym with her head up, chest out, and confident smile. "I let everyone know, the best player just walked into the gym (true or not)." Your nonverbal communication sends strong messages.

2) Know your focus and your purpose. A supervisor told a woman in the CIA that she wasn't forceful enough. "Are you the person in the room who knows the most about the subject? Act like it." Engage your audience with respect and establish rapport. 

3) Use stories as examples. For example, "always be prepared to be called." In 2005, setter Amanda Hallett broke a shoelace during a huge road match at D1 powerhouse Andover. Reserve Taylor Pearson came in cold and MVB won six of seven points...and ultimately the match, 3-2. Andover was runner up to Barnstable in the State Championship that season. Taylor was ready and delivered. 

4) Principles matter over statistics. Identify key points. Tell your audience what you'll say, say it, and highlight what you said. After man, the most dangerous animal on the planet is the mosquito, killing by transmitting malaria. Teams score in volleyball with serves, attacks, and block-kills. 

5) Give audiences a reason to care. Presentation skills launch careers. Clarity and specifics make you a better student, athlete, teacher, manager, and spouse. "Research across business, education, and communication fields shows that people who communicate clearly and persuasively — whether in meetings, pitches, interviews, or leadership settings — often earn more and rise faster in their organizations." This especially matters for client facing roles.

Lagniappe (from ChatGPT): 

Here are five key points from Timothy Koegel’s The Exceptional Presenter:

  1. Present yourself before your content: Audiences judge a presenter’s confidence, energy, and presence before they absorb the message. How you stand, move, and make eye contact matters as much as what you say.

  2. Be clear, concise, and confident: Great presenters speak with simplicity and purpose, avoiding rambling or overcomplication. Every word should drive the message forward.

  3. Think in headlines: Structure your presentation around clear, memorable points — much like news headlines — to keep your audience oriented and engaged.

  4. Eliminate verbal clutter: Fillers like “um,” “uh,” and “you know” undermine credibility. Koegel stresses the power of the pause instead of filler sounds.

  5. Engage with authenticity: Connection beats performance. Authenticity — being genuinely interested in your audience and message — builds trust and makes your presentation far more compelling.

Lagniappe 2. Train to be great. 
 

 

Saturday, April 26, 2025

Learn by Watching

Perhaps the best team Melrose faced in the 2012 postseason was the Canton Bulldogs, a perennial contender. Watching a full match illustrates a myriad of principles.  


Study great teams and great players. Embrace the lessons. 
  • Talent appears in multiple forms across the roster.
  • They didn't have an abundance of size...without a six footer
  • Four players were eventual All-State selections - Brooke Bell, Sarah McGowan, Jill MacInnes, Allie Nolan 
  • Jen Cain was the best Melrose player never selected All-State
  • Aggressive play pays dividends
  • Against the best teams, you have to win points not rely on errors
  • Melrose had no 'exploitable' weaknesses. 
  • At their best, they dominated serve and serve receive. 
  • They had three solid attackers - McGowan, Cain, and Rachel Johnson.
  • The attack thrived on versatility - power, tips, cut shots, slide attacks
  • See how Brooke rarely 'trapped' attackers against the net
  • Note the coordination of play, especially the blocking power of Rachel Johnson and Kayla Wyland
  • The back row defense of MacInnes, Nolan, and Cain showed extreme consistency
  • They had elite "specialty service" with Cassidy Barbaro
  • The whole rotation contributed. Annalisa DeBari and Amanda Commito were pivotal throughout the match
  • Resilience was required. The team fell far behind in set two (six points) and set three (four points) and rallied for a dominating win. 
  • When they struggled, it was "first pass" off the serve-receive. 
  • Several 'truths' say the same thing. "Control what you can control" or "run your own race" and "that's outside my boat." 
J-Mac shows her All-State form. 

Often the best coaching advice is the simplest...from Blazing Saddles (1974)
 

Friday, April 25, 2025

Retaining Information

Metacognition means "learning how to learn." Make your learning process active.

1) Focus. Computers don't "multitask," as they rapidly switch between individual processes. People don't have the same capability.

2) Removing distractions (e.g. your phone) is part of the solution.

3) Take breaks. The Pomodoro Technique is 25 minutes on and five off.

4) Space repetitions. Reviewing is better than single viewing.

5) Train analogical thinking. Learn how to relate ideas and solutions across disciplines.

6) Self-test. Ask yourself "what do I know about serving?" Go into as much detail as possible...types of serves, where to serve, and the details of serving mechanics. Review your serve with video.

7) Practice. If we want to improve at anything, use "deliberate practice."  

Volition Not Motivation

 

Everyone in the program, whether already on a team or a middle schooler imagining being on one, is motivated.

That's not enough. Find volition, commitment to achieve what you want. Commitment means sacrifice - that means investing time to study, to train physically and mentally, and play enough to raise your skills. The sacrifice part means not having as much time for friends, texting, social media, and other pursuits teenagers enjoy.

There's never a guarantee that sacrifice and a sense of urgency fulfill your dreams. It's fair to say that the players and teams who achieved the most paid the price. You have to ask those players what it meant to them. 

Kaitlyn Chen, a 2024 graduate from Princeton with a degree in medical anthropology, transferred to UCONN for a postgraduate season as she had a COVID eligibility year. In the video above, she celebrates with former Princeton teammates. I don't think you have to ask her if it was worth it. 

You have to ask yourself how much work is worth it. 

Lagniappe. Often when watching a championship game, you hear the announcers say, "we'll find out which time wants it the most." Both teams couldn't care more. What matters is having done the physical and mental preparation favoring execution under championship pressure. The team that bests maintains it's poise for performance usually comes out ahead. 

Thursday, April 24, 2025

Check All the Boxes

Are you checking the boxes for MVB excellence? You either choose to invest in yourself or you don't. 

Not an all-inclusive list...

1) Skill-building

  • Working on fundamentals
  • Playing volleyball 
  • Reviewing your progress (self-assessment) 
2) Strategy 
  • Studying game video
  • Studying excellent players and teams (either from Melrose or elsewhere)
  • "Look under the hood" at what produces success/failure 
3) Physicality
  • Strength, quickness, conditioning
  • Plyometrics 
  • Optimize sleep, nutrition, hydration, recovery
4) Resilience
  • Mindfulness
  • Sports psychology 
  • Teamwork 
Nobody checks all the boxes every day. Choose to check some of them. 

Lagniappe. So you want to be a college volleyball player.
 
 

Wednesday, April 23, 2025

Writing Your Origin Story


What makes people tick? What separates exceptional from excellent from ordinary?

Everyone writes their story through the sum of daily habits, choices, effort. 

What ONE thing could you do to elevate your volleyball profile? Stop, take a breath and discover the path. Then, follow it relentlessly. 

The Triangle Shirtwaist Fire (1911) profoundly affected young Frances Perkins. 146 workers, mostly young women died in a sweatshop fire, locked into the workplace. Perkins became a workers' rights leader, the first woman cabinet member, under FDR. Witnessing an atrocity convinced Perkins to change history. 

"After the fire, Perkins was the secretary for the Committee on Safety. This committee led the way to 36 new labor laws, which included restrictions on child labor and working hours, and also providing compensations to workers injured on the job."

Perkins chose to take action to prevent future tragedies through regulation. 

Want to become an impactful attacker? What holds you back? Is it your attack footwork, your vertical jump, armswing, timing, swing decision-making? What's your ONE thing? 

What's possible? 

Improvement in vertical jump from dedicated training varies, but here’s a realistic breakdown based on training age, current level, and program quality:

🏐 Typical Improvement Ranges

Athlete TypeTimeframeExpected Gains
Beginner (never trained jump before)8–12 weeks4–8 inches
Intermediate (some strength/power training)8–12 weeks2–5 inches
Advanced (well-trained, near genetic ceiling)8–12 weeks1–3 inches

🔑 Factors That Influence Gains

  • Training Quality: Programs that combine strength, plyometrics, technique, and mobility deliver better gains. Think squat mechanics, approach jump sequencing, and reactive plyos.

  • Training Age: Athletes newer to structured training adapt faster. Those with high training ages need more refined programming to eke out small gains.

  • Body Composition: Losing excess body fat while maintaining strength can boost jump height even without added power.

  • Injury History and Flexibility: Limiting tightness in the ankles, hips, and thoracic spine opens the door to better force transfer and safer landings.

🚀 How to Maximize Gains

  • Strength Base First: Trap bar deadlifts, Bulgarian split squats, and Nordic hamstrings matter. Power comes from strength.

  • Plyometrics Second: Depth jumps, bounding, and single-leg hops improve rate of force development.

  • Jump Technique: Many athletes have 1–2 inches “hidden” in poor takeoff mechanics or inefficient arms.

  • Track and Recover: Overtraining = plateaus. Sleep, protein, and rest days matter.

If you're working with volleyball athletes, a well-built 8–10 week offseason cycle can bring impressive gains, especially in high school and early college players. Want help sketching out a sample jump training plan or assessing where a player might have the most growth potential?

If writing a better origin story matters, start today. 

Lagniappe. The quality of passing is a major determinant of attack efficiency.