It All Starts Here

Jay Wright literally revealed the ONE thing you control when nothing goes your way. pic.twitter.com/Sewj9fGqRX

— Coach AJ 🎯 Mental Fitness (@coachajkings) April 22, 2026

"There's nothing cheaper than free advice." 

Have a philosophy

Mine is TIA - teamwork, improvement, accountability.

"Control what you can control"

Be an ACE - attitude, choices, effort

Most people become the person they work to become. 

 

 

 

Take This to the Bank - Anchor Your Arguments

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Education shares tools to help student-athletes learn and think better. For example in the introduction to The Leadership Moment, Michael Useem shares four questions:

• What went well?
• What went poorly?
• What can we do better next time? 
• What are the enduring lessons? 

Apply those to analyze a game, a season, a life, a historical event. "Losses are lessons." 

Learn every day. The Professor shares a message about better arguments. Use this structure to become more effective:

1. Make a claim.

2. Provide supporting evidence. 

3. Add your explanation. 

Claim: Simply the Best

MVB 2012 was the greatest volleyball team in Melrose history. 

Evidence: Just the Facts

• State Championship pedigree
• Two Herald players of the decade (Brooke Bell, Sarah McGowan)
• Four eventual All-Staters (Bell, McGowan, Jill MacInnes, Allie Nolan)
• Two of the most underrated ever (Jen Cain, Rachel Johnson)
• Best blocking pair (Kayla Wyland and Rachel Johnson)
• One of top two MVB servers (Cassidy Barbaro)
• Wealth of experience - seven seniors

Explanation: Behind the (26-1) numbers

A State Finals loss in 2011 set the stage for redemption in 2012. The team lost four sets all year, including the loss to D1 runnerup Newton North in the regular season finale. MVB 12 took losing hard as they wanted to be undefeated. They demanded more from each other. There's a story about a captain getting in the face of a young star with a "Get in the game" moment. Winning is hard; that's why it means so much. 

It's far too early to construct an 'argument' for or against MVB 26. Own your evidence. 

Exceptional Players Need Exceptional Athleticism

MVB has put many extraordinary all-around athletes on the stage. If  generating a list, we'd unfairly omit some worthy of mention.

There's a difference among "talents" - focus, hand-eye coordination, athleticism, volleyball skill, competitiveness. Again it's unfair to leave so many deserving players out. 

When I talk about "all-around athletes," I think in term of 'decathletes' who compete in ten events - running, jumping, throwing. 

As a high school senior, Bo Jackson was a spectacular multisport athlete. Later, he competed in both the pro football and pro baseball All-Star games in the same season. 

As a high schooler, he was told that he should try the Alabama state decathlon. He arrived not knowing the events. He set the state record. 

Via AI:  won the Alabama 3A state decathlon title in both 1981 and 1982 while attending McAdory High School, setting a state record for total points that still stands. 

He achieved this dominance while competing in multiple sports, often skipping the 1,500-meter run because his point lead was so insurmountable that no other athlete could catch him.

I wasn't at practice every day, so I can't speak with complete authority about potential decathletes on MVB 26. And that omits players on JV whom I don't know. Decathlon favors "bigger, faster, stronger." These athletes "bounce." That's reality. 

If I had to pick three to compete in decathlon here's my list in alphabetical order: Adriana, Ella, Sabrina. 

All this is the lead-in for athleticism development. Directional pogos, single-leg exercises, consecutive jumps, and lateral bounds (among others) will help you become an exceptional athlete.

Link

 

A Volleyball AI Conversation - Leverage the Power

Learn to use AI as a collaborator to expand our understanding and communication about topics like volleyball.

Today's piece could represent "lunch with AI (ChatGPT Plus).

For this volleyball blog post, you and I will share 'hallucinations' about volleyball education. Help high school aged players to "see the possibilities." I want to talk about "reducing friction" in volleyball. What techniques can we apply to create better individual and team play based on the "reducing friction" theme?

This is literally a TL/DR piece (too long, didn't read). Read it and write down five ACTIONABLE IDEAS. 

This is a strong idea. “Reducing friction” is intuitive, visual, and teachable—perfect for high school players. It also gives you a unifying lens across skill, decision-making, and team culture.

Friction is inefficiency - inefficiency in communication, reading plays, decision-making, athletic limitation, skill execution. 

Reducing Friction in Volleyball

Helping players see the game more clearly

Let’s start with a useful hallucination.

Imagine volleyball as a game of friction vs. flow.

Friction is anything that slows the play down, distorts it, or makes the next action harder than it needs to be. Flow is when the ball moves cleanly, decisions are obvious, and the next play almost makes itself.

Great teams don’t just make plays.
They reduce friction.

What Is Friction?

Friction shows up everywhere:

• Late reads
• Extra steps
• Off-platform passing
• Sets that drift
• Hitters adjusting mid-air
• Silence instead of communication

Friction is the invisible opponent. You don’t always see it on the stat sheet - but you feel it in every broken play.

The Goal: Make the Next Contact Easier

The best teams think one step ahead:

“How do I make the next player’s job simple?”

That’s volleyball at its highest level.

Not just execution—facilitation.

Five Ways to Reduce Friction

1. Early Information (See It Sooner)

Friction comes from being late.

• Read the server before contact
• Read the hitter’s shoulder, not just the ball
• Call seams early and loudly (ELO: early, loud, often)

When you see it sooner, everything slows down.

Hallucination: The ball is moving at the same speed—but it feels slower to you.

2. Efficient Footwork (Fewer, Better Steps)

Bad feet create chaos.

• Beat the ball to the spot
• Square early
• Eliminate extra adjustment steps

Every unnecessary step is friction.

Great players look smooth because they are on time, not because they are fast.

3. Platform Discipline (Clean Angles)

Passing is the first place friction shows up.

• Quiet platform
• Stable base
• Simple angles

A perfect pass doesn’t just help the setter—it unlocks the entire offense.

A poor pass forces everyone else into compensation mode.

4. Predictable Sets (Give Hitters Certainty)

Setters are friction managers.

• Same tempo, same location
• Consistent height
• Trustworthy release points

Hitters shouldn’t be guessing.

They should be arriving.

5. Communication That Leads the Play

Silence is friction.

• Call the ball early
• Call seams clearly
• Talk between plays

Communication doesn’t describe the play—it shapes it.

The Hidden One: Emotional Friction

This one matters more than we admit.

• Frustration after errors
• Negative body language
• Carrying the last play into the next

Emotional friction lingers. It slows reaction time. It clouds judgment.

Great teams reset quickly.

Next ball. Clean slate.

The Standard

“The standard is the standard.”

Low-friction teams look different:

• The ball travels cleanly
• Players move with purpose
• Decisions appear obvious
• Teammates make each other better

It’s not magic.

It’s the result of hundreds of small choices to reduce friction.

What Players Should Ask Themselves

After every rep:

• Did I make the next play easier or harder?
• Was I early or late?
• Did I move efficiently?
• Did I communicate clearly?

That’s how players learn to see the possibilities.

Lagniappe

Friction is the enemy of excellence. Remove enough of it, and the game opens up.

The ball starts to move faster. The court feels bigger. And what once looked difficult… becomes obvious.

Thanks for an insightful overview. During the next four months before tryouts, suggest three ways the individual player can reduce friction?

That’s the right constraint—four months, individual control, visible improvement.

If we keep the theme honest, we shouldn’t give them ten things.
Give them three levers that show up every day in the gym.

Reducing Friction: The Individual Plan (4 Months to Tryouts)

1. Win the Race to “On Time”

Friction = being late. Flow = arriving early.

Most high school players don’t struggle with effort—they struggle with timing.

Focus: Beat the ball to the spot.

How to train it:

• Daily wall work (5–10 minutes):
  • Toss → move → platform to target
  • Don’t stand and pass—arrive and pass
• Footwork reps:
  • Shuffle → stop → hold platform
  • Crossover → square → freeze
• Self-check:
  • “Was I waiting… or arriving?”

Standard:
Early feet. Quiet body. No panic steps.

What it unlocks:
When you’re on time, the game slows down.
When you’re late, everything speeds up.

2. Build a “Quiet Platform”

Friction lives in angles. Flow lives in simplicity.

Passing breaks down not from effort—but from instability.

Focus: Make your platform boring.

How to train it:

• Wall passing (every day):
  • 50–100 clean reps
  • Same angle, same finish
• Hold your finish:
  • Freeze for 2 seconds after contact
  • Check: did the ball do what you expected?
• Add movement gradually:
  • Start stationary → then step → then move

Constraints to use:

• No swinging arms
• No last-second adjustments
• Platform decides the ball—not your wrists

Standard:
If someone filmed you, your platform would look the same every time.

What it unlocks:
A clean first contact reduces friction for five other players.

3. Train Your Voice (ELO: Early, Loud, Often)

Silence is hidden friction.

Most players think communication is optional.
It’s not—it’s a performance skill.

Focus: Speak before the play needs you.

How to train it:

• Solo reps with voice:
  • Call “mine” on every touch - even alone
• Serve receive visualization:
  • Call seams out loud before the serve
• Watch volleyball (film or live):
  • Pause → say what you would call

Simple rules:

• Early beats accurate
• Loud beats perfect
• Often beats occasional

Standard:
Your voice should arrive before the ball does.

What it unlocks:
Good communication doesn’t react—it prevents confusion.

The 4-Month Edge

If a player does just these three things consistently:

• They arrive earlier
• They pass cleaner
• They communicate sooner

They won’t just look better. They’ll feel different to play with.Coaches notice that immediately.

Bottom Line

Reduce friction and the game opens up.

• Early feet
• Quiet platform
• Clear voice

Do that for four months, and tryouts won’t feel like a test. They’ll feel like confirmation.

Suggest three exercises (physical training) to reduce "athleticism friction."

Great extension—athleticism as friction control.

If skill is what you do with the ball, athleticism is how cleanly you arrive to the ball. Most high school athletes don’t lack effort—they leak energy through inefficient movement.

Give them three exercises that clean that up.

Reducing “Athleticism Friction”

Move better → arrive sooner → play cleaner

1. Snap-Down → Stick (Landing Discipline)

Friction = wasted motion after movement. Flow = control on contact.

Most players can jump. Fewer can land and stop.

How to do it:

• Stand tall → snap arms down → drop into an athletic position
• Feet shoulder-width, hips back, chest up
• Stick and hold for 2–3 seconds

Progressions:

• Add a small jump → land and stick
• Lateral hop → stick
• Single-leg stick (advanced)

Reps: 3 sets of 5–8 quality reps

What it trains:

• Deceleration (huge for defense and transition)
• Balance and body control
• Eliminates the “extra step” after movement

Translation to volleyball:
You don’t just get there—you arrive under control.

2. Lateral Bound → Hold (Court Coverage Without Chaos)

Friction = choppy, inefficient movement. Flow = powerful, direct movement.

Volleyball is lateral. Most training isn’t.

How to do it:

• Push explosively off one leg → bound sideways
• Land on the opposite leg
• Stick the landing before the next rep

Coaching points:

• Cover ground, don’t just hop
• Land quietly
• Knee tracks over toes (no collapse)

Reps: 3 sets of 4–6 each side

What it trains:

• Lateral power
• Single-leg stability
• Efficient first step

Translation:
Fewer steps. More ground covered. Less panic.

3. Short Burst → Controlled Stop (5–10 Yard Starts)

Friction = slow first step and sloppy stops. Flow = quick start, clean finish.

Most plays are won in the first 1–2 steps.

How to do it:

• Start in athletic stance
• Sprint 5–10 yards
• Decelerate under control—no drifting

Add variability:

• React to a visual cue (partner points left/right)
• Start from different positions (low, turned, shuffle start)

Reps: 4–6 reps per set, 2–3 sets

What it trains:

• First-step explosiveness
• Change of direction
• Game-like reactions

Translation:
You get to balls others can’t—and you’re balanced when you do.

The Hidden Theme

All three share one idea:

Don’t just move fast. Move clean.

• Jump → land under control
• Move → arrive balanced
• Sprint → stop on time

That’s how you reduce athletic friction.

Athleticism isn’t just speed or vertical.

It’s efficiency.

• Stick your landings
• Cover ground with purpose
• Start fast, stop clean

Do that, and everything else—passing, setting, hitting—gets easier. 

Share three sentences to help the committed player "get over the hump" through discipline, habits, and monitoring.

• Discipline is choosing the standard over your mood—on the days you don’t feel like it, those reps count double.
• Habits are your silent teammates; build a simple daily routine and let consistency do what motivation can’t.
• What you track improves—measure your reps, your quality, and your effort, and the truth will pull you forward.

Successful Volleyball - What Does That Mean to You?

Play 'word association'. If someone says "Nebraska," most people might say, "Corn." If someone says, "Successful volleyball," then you might say, "Nebraska," or a lot of other key words. 

I like to go 'around the team' with this exercise. "Easy if you know it; hard if you don't." Start your successful volleyball chain. 

• Consistent
• Aggressive
• Teamwork (collaboration)
• Communication
• "Play harder for longer"
• Focus
• Urgency
• Intentional (having a plan)
• "Competitive fury"
• Mental toughness
• Relentless
• Enthusiastic
• Energy
• "Continual ascension" (constant improvement)
• Smart
• Joy
• Positivity
• Affirmations

Name five specific 'tasks' achieved by excellent teams:

• Service points - (target seams, softies (weak defender), setter, sometimes short or sideline)
• Serve-receive excellence - MVB 26 has experience in the back, there shouldn't be a "soft defender"
• Close out sets - mental toughness and versatile play 
• "Big play guys" - players at many positions making 'crunch time' plays
• Limit mistakes - strong teams don't give away games through mental mistakes, communication errors, or loss of focus

Play like this: 

Sport Searches for Truth

Best advice I got in my 20s: Nobody cares. When you’re winning, nobody cares. When you’re losing, nobody cares. Stop fearing the judgement of people who were never even thinking about you. Nobody is thinking about you. They’re too busy thinking about themselves. Go do the thing. pic.twitter.com/ziTujInNhh

— Sahil Bloom (@SahilBloom) April 16, 2026

You probably know the Teddy Roosevelt speech about "The Man in the Arena." You, the people "in the room" are the ones who matter. 

That doesn't negate the community, your schoolmates, your friends, or especially your family...those who sacrifice for you.

When "the moments" happen under the bright lights, it's you - the players and the coaches who make it happen. That is where truth appears. 

Lagniappe. Better passing gets you on the floor and keeps you there. 

Talent or Toughness? It's Not an Either/Or Proposition

Image from Coach Mike Neighbors via John Maxwell's "Talent Is not Enough" 

Legend has it that a chef's toque with a hundred pleats represents the hundred ways to cook eggs. Is the perfect egg the talent or the chef?

Everyone has hardware and software, your body and brain. To become a high performance "thinking machine," upgrade both. There's no secret sauce.

Find mentors

Mentoring is the only shortcut to excellence. Mr. Rogers said, "Look for the helpers." Often we don't know what we don't know. The eager student attracts mentors. Remember that the cornerstones of Wooden's "Pyramid of Success" are enthusiasm and industriousness (hard work). 

The mentor makes the mentee better...and vice versa. 

Think Like a Boss

Medicine is a hierarchical training program. Early on, students learn the basics, the fundamentals of anatomy, physiology, biology of health and disease, pharmacology, etc. They get exposure to clinical specialties - Surgery, Medicine, Ob-Gyn, and have electives. To accelerate your career arc, think at next levels. As a student, think as an intern. As an intern, think as a resident. As a resident think as a Staff Attending and researcher. As a varsity player, think like a collegian.

As a student-athlete, ask better questions. How do I enhance my process? What are my strengths and weaknesses? What defines excellence and how can I navigate that path? 

"The Game Honors Toughness"

Career development is not fair or equal. Coach Dave Smart says, "The best teams play harder for longer." The best students focus, develop 'winning' habits, and a gritty, "growth mindset." The same goes for players.  Toughness and resilience translate into commitment, discipline, and higher performance over time. 

It's not an easy or a linear process. Even the best players and coaches have setbacks. But they have the capacity to persist. 

Plan Your Work; Work Your Plan

What do you want? How will you earn it? Develop your origin story. The ten year-old was dressed in softball gear. Her father said, "I see you're going out to play softball." She said, "No, Daddy, I'm going out to win."

The French have a saying, "Plus ca change, plus c'est la meme chose." The more things change, the more it's the same thing." 

All Things Are not Equal

The same is not equal. “All animals are equal, but some animals are more equal than others," wrote George Orwell in Animal Farm. Miami Heat Coach Erik Spoelstra said it another way, "There is always a pecking order." 

Every position is open, but not to the same degree. At least four players compete for the middles. I couldn't rank them one to four. The designated server spots are wide open. A plethora of players play high level offseason volleyball, paying the literal and figurative price. 

Chase perfection and sometimes you catch excellence. The race is on. 

Lagniappe. Ask open-ended questions. What did you learn today? 

Amen https://t.co/GuuWDySp80

— Coach Ray Ostrowski (@CoachRayO3313) April 6, 2026

Lagniappe 2. Lower body workout. You absolutely can do this.

 

Every exceptional MVB athlete has been an exceptional athlete. Your new assistant Gia Vlajkovic met that "decathlete" standard...strength, power, vertical jump, endurance, versatility standard. Two others 'sandwiched' her MVB time, Elena Soukos and Sadie Jaggers. 

3-3-3 Principles

Attention to detail includes physicality. "The magic is in the work." You control your training. Follow the 3-3-3 rule. Here's the key excerpt:

• Three strength training sessions. This includes lifting weights, bodyweight circuits, resistance bands, whatever builds muscle and challenges your body.

• Three cardio sessions. This includes running, cycling, swimming, jump rope, a dance class—what counts as "cardio" is up for debate, but here, I think of it as anything that gets your heart pumping.

• Three active recovery days. This includes light walking, yoga, stretching, foam rolling, and so on.

Lagniappe. Amidst the 3-3-3 principle, strength training is one of the three for power and acceleration.  

Volleyball Off-Season Workout

Acceleration Emphasis

LIFT (TOTAL BODY)

1) Cleans
2) Back Squats
3) Incline Bench
4) Cosshack Squat

Being strong plays such a huge role in performance & injury reduction

Lift heavy weights year long pic.twitter.com/9u4lSGADZ8

— Keith Ferrara (@keithjferrara) April 19, 2026

More on AI - A Valuable Teacher if Used the Right Way

The goals of technology should be improving the quality and productivity of our work and to do so while lowering friction and cost. Use AI to add value to your development. 

Because blocking outside attackers is a priority, let's have an AI conversation with ChatGPT: (note - I do not hold myself as an expert...rely on your coaches who are experts.) 

Because volleyball blocking of outside hitters is a priority, let's start there. “Act as a Socratic coach for blocking the pin hitters. Do not give me answers. Only ask smart questions that lead me to the answer. Start by asking what I already know and where I’m confused. After each reply, ask the next best question. At the end, summarize what I discovered in 5 bullets.” - The "bold, italicized" print is a created prompt to start a Socratic conversation. This could be used to discuss volleyball topics or the Periodic table. 

Great—let’s start there.

First questions:

1. What do you currently believe are the 3–5 most important factors in successfully blocking a pin (outside) hitter?
2. Where do you feel least certain or most inconsistent when teaching or evaluating pin blocking?

Performance starts with attitude. "Get to" starts with "want to." 1) Anticipation -Reading the play comes first. 2) Don't ball watch. Get to the spot. Having crossover footwork is critical. 3) Timing. Late becomes "not at all." 4) Penetrate the airspace over the net. I'm not confident about teaching how best to read the setter.

Good—there’s a lot there.

Let’s focus where you’re least certain.

First question:

When a setter is about to set to the outside, what information is available before the ball leaves their hands that could help a blocker anticipate where the set is going?

See the setter's body position. If there's "lean," especially backwards, the set is likely going 'right side'. What is the opponent's strength? "Cheat" to the likely target. Does she "habitually" and statistically target the pins or the middle? Does she set high giving blockers more time to position themselves?

Good—now we’re getting somewhere.

You’ve identified setter body lean, tendencies, and arc/tempo.

Let’s sharpen it.

Next question:

When the pass is off the net vs. perfect, how does that change what the setter can do—and how should that change what the blocker expects on the pin?

It's an imperative that to succeed against "the best" that we react to tendencies and reality. Off the net, does that mean their OH likely goes roll or tip? Does the hitter more often hit cross court or do they use line and cut shots?

Good—now stay with that.

You’re connecting setter reality → hitter options → blocker expectation.

Let’s tighten it further.

Next question:

When the set goes outside and is off the net, what specific visual cues from the hitter’s approach and arm tell you whether it will be:

• a full swing
• a roll shot
• a tip

What are you looking for before contact?

Does the hitter's arm go back into "archer position" or is it more vertical suggesting a tip? Do their feet come up with an arched body, looking to generate more power? Do they seldom attack "off the net" balls, suggest a roll shot?

Good—now you’re reading the hitter.

Let’s connect that to the blocker’s action.

Next question:

If you recognize—before contact—that the hitter is likely to roll or tip on an off-the-net set, how should that change:

• your penetration over the net
• your hand positioning
• and your relationship with the back-row defense?

We should communicate (talk) ASAP if we have a clean read on intent. Aggressive penetration will fail versus roll or tip. Getting more height may combat that some. Make the hitter's life hard.

Good—now you’re adjusting behavior based on the read.

Let’s sharpen the trade-offs.

Next question:

If aggressive penetration is no longer optimal against a likely roll/tip, what is the risk of staying too vertical or passive—and how do you avoid giving the hitter an easy, uncontested swing if your read is wrong?

"The enemy gets a vote." Sometimes we 'read wrong" but we don't want too soft a block that ends up dribbling down over our side off our hands.

Excellent—now you’re balancing read vs. risk.

Let’s tighten it to decision-making.

Next question:

In that moment—when you’re not 100% certain—what is your default block behavior on an off-the-net outside set that:

• protects against the hard swing
• doesn’t overcommit to the tip/roll
• and still works with your defense behind you?

What does that look like in terms of hands, press, and positioning?

I think that 'max effort' and maintaining "stiffness of the block" against the attack are the best options. Can you summarize the conversation now?

Here’s what you discovered—not told, but built:

Your Key Takeaways (5)

• Blocking starts before the set
  You emphasized reading the setter—body lean, tendencies, and pass quality—to anticipate where the ball is going before it leaves the hands.
• Reality (pass quality) shapes options
  Off-the-net sets reduce the hitter’s choices and often shift them toward rolls, tips, or predictable swings—which should change blocker expectations.
• The hitter tells the truth early
  Arm path, approach, and body shape give clues:
  • “Archer” → full swing
  • More vertical/controlled → tip/roll
    You can read this before contact.
• Blocking is a decision under uncertainty
  You recognized the balance:
  • Over-penetrate → vulnerable to tip/roll
  • Too soft/passive → give up easy swings or deflections
    “The enemy gets a vote.”
• Default = disciplined, max-effort, firm hands
  When unsure:
  • Maintain strong, stable hands (“stiffness”)
  • Avoid being soft or late
  • Stay connected to team defense
  • Communicate early if you have a read

Bottom Line

Read early.
Adjust to reality.
Trust your eyes—but respect uncertainty.
And when in doubt, be strong and decisive at the net.

Lagniappe. Work mind and body to improve. 

Volleyball Off-Season Workout

Acceleration Emphasis

LIFT (TOTAL BODY)

1) Cleans
2) Back Squats
3) Incline Bench
4) Cosshack Squat

Being strong plays such a huge role in performance & injury reduction

Lift heavy weights year long pic.twitter.com/9u4lSGADZ8

— Keith Ferrara (@keithjferrara) April 19, 2026