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

Talent Is Never Enough

Nobody succeeds without talent, but talent alone isn't enough.

These phrases from John Maxwell, in "Talent Is Not Enough" matter:

Maxwell’s 13 Key Choices to maximize any person’s TALENT: 

• 1. Belief lifts your talent 
• 2. Passion energizes your talent.
• 3. Initiative activates your talent
• 4. Focus directs your talent  
• 5. Preparation positions your talent
• 6. Practice sharpens your talent
• 7. Perseverance sustains your talent 
• 8. Courage tests your talent 
• 9. Teachability expands your talent 
• 10. Character protects your talent 
• 11. Relationships influence your talent 
• 12. Responsibility strengthens your talent 
• 13. Teamwork multiples your talent 

Don't memorize a list. Find a few to embrace...and then add more. Be an ACE - a champion of attitude, choices, and effort. 

Imagine It's Today Plus Four Months

We're bad at planning, the planning fallacy.

Wikipedia describes it, "The planning fallacy is the well‑documented tendency for people to underestimate the time, costs, and risks involved in completing future tasks, while overestimating the benefits. This bias persists even when past experience clearly shows that similar tasks took longer or were more difficult than expected." 

It applies to businesses, students writing a thesis, and to people training for sports. Systemic overoptimism leads us to believe we will do what we say we will in the time specified. Mostly we're wrong. 

"A word means what I say it means." - Humpty Dumpty

Vertical jump improvement? "I'll raise mine at least three inches by working out three times a week."

Conditioning? "I'll be able to jump rope for five minutes or run a mile in under eight minutes." 

Serving? "I'll be able to serve 18-19 in out of 20." What about, "If you don't, everyone will run two fullcourt up and back."

Habit formation. Student-athletes can meet their goals through deliberate practice and tracking. Habits from with this combination:

• Pick (the activity)
• Stick (do it over a prescribed schedule)
• Check (track with a calendar, spreadsheet, or notebook). 

Commitment and consistency. Public commitment can help. When we tell our friends and family that we'll do something, we're more likely to fulfill our promise. 

"Winners are trackers." - Darren Hardy in The Compound Effect

Lagniappe. Confidence is earned not given. 

“Earning and deserving the confidence that you play with because of the work that you put in and then not being afraid of failure,” Steph Curry

Confidence isn’t something you feel, it’s something you earn with relentless will and practice. pic.twitter.com/PFAlPrGJpH

— The Winning Difference (@thewinningdiff1) April 16, 2026

Bonus Baking Post - Hermits

 

Former Patriot Ty Law said, "A man's gotta eat." That leaves a lot of wiggle room. 

As a boy in Wakefield, I got exposed to a rare treat from (now closed) Holiday Bakery. Hermits remain one of the best cookies available... 

Regular readers get exposure to an occasional recipe. Here's the anonymous ChatGPT Plus recipe:

Notes: 

1) I mixed with a large stand mixer

2) The dough is "nightmarish..." worse than brioche bread. I oiled clean hands to manage. 

3) I don't eat raw dough...Ellen said it was delicious. 

4) The recipe called for 12-15 minutes of cooking and these came out at about 18 minutes. Ovens may vary. Bon appetit...

🍪 Classic New England Hermits (Soft & Chewy)

Ingredients

• ¾ cup unsalted butter, softened

• 1 cup brown sugar (packed)

• 1 large egg

• ½ cup molasses (not blackstrap—use regular or “robust”)

• 2 cups all-purpose flour

• 1 tsp baking soda

• 1 tsp cinnamon

• ½ tsp ginger

• ¼ tsp cloves

• ½ tsp salt

• 1 cup raisins

• ½ cup chopped walnuts (optional but traditional)

• ¼ cup milk (helps keep them soft)

Instructions

1. Prep

   • Preheat oven to 350°F

   • Line a baking sheet with parchment

2. Cream base

   • Beat butter + brown sugar until fluffy

   • Add egg, then molasses → mix until smooth

3. Dry ingredients

   • In another bowl, whisk flour, baking soda, spices, and salt

4. Combine

   • Add dry mix to wet

   • Stir in milk, raisins, and nuts

5. Shape

   • Divide dough into 2–3 logs (~10–12 inches long) on baking sheet

   • Flatten slightly (they spread)

6. Bake

   • 12–15 minutes (edges set, center still soft)

7. Slice

   • Cool 5–10 minutes, then slice diagonally into bars

---

🔥 Pro Tips (this is what makes them “best”)

• Don’t overbake → slightly underdone = soft, chewy texture

• Molasses choice matters → avoid blackstrap (too bitter)

• Rest overnight if you can → flavor deepens dramatically

• Add orange zest or a splash of coffee for a subtle upgrade

• Swap raisins for dried cranberries if you want a brighter flavor

"Air Gia"

I used ChatGPT Plus to scan for Gia Vlajkovic highlights. Here are some representative highlights:

Gia gets a long "runway" into attack. She's well behind the ten-foot line and gets a lot of 'air': 

She's also an elite defender. Here she makes two tough digs to extend the play (keep the ball up) for Elena Soukos (another All-State player) to clean up the point. Successful play involves 1) positive scoring, 2) preventing opponent scoring, and 3) avoiding physical and mental errors. 

At the time, Gia was number two in Melrose history for single season kills and had over 500 in her career, despite spending considerable time as a setter. There's a legitimate argument for her inclusion on the MVB "Mount Rushmore." When she's teaching young players at any position, listen. 

One play illustrates the toughness and tempo of the match. Melrose trails 17-18 in the fourth set, leading the match 2-1. The longest point of the match highlighted set-saving plays by Gia Vlajkovic and multiple from Sadie Jaggers and libero Emma Desmond. 

On the penultimate point of the set, Melrose poaches a pocketful of miracles with exceptional defense by Chloe Gentile, Ruth Breen, Sadie Jaggers, and an on-the-line winner from Gia Vlajkovic. Gia shows several tricks from "the bag" on this point. This was one of the greatest and longest points in regular season history. 

Defying Gravity

Volleyball asks you to defy gravity. Attackers soar to put the ball down. Defenders sprawl to keep the ball up. Together, the game asks them to disabuse gravity.

That puts all the elements together - skill, strategy, physicality, and psychology.

"What's the simplest program to add three to six inches of vertical over three to four months? 

Program Created with ChatGPT Plus, Consult Your Trainer

Goblet squats

Without exception, every great MVB athlete has been an excellent athlete. 

Lagniappe. If you have 8-9 minutes (play at 1.5 speed) listen to the Celtics player development philosophy. It parallels your own. 

The Green-Eyed Monster

"It's okay to be envious - but only of the person you aspire to become." - Rolf Dobelli in The Art of Thinking Clearly

We envy people who are like us. Does James Patterson envy Michael Connelly or Mick Herron? Or vice versa? Writers don't envy painters or golfers. Aristotle wrote, "Potters envy potters." 

Envy is not the same as jealousy. Envy is person-to-person. Jealousy requires a third person. I'm jealous of Tommy because he's dating Susie. 

"Nothing New Under the Sun"

Envy is as old as time. It shows up in scripture. "Thou shalt not covet..." It shows up in sport as people seek to undermine someone else's position. 

There's the cautionary tale of the "Texas Cheerleader Mom" who went to unspeakable lengths to secure a spot for her daughter. 

Envy Doesn't Advance Our Situation

Envy doesn't make us smarter, stronger, faster, better. It does nothing for us. Dobelli writes, "Envy is the sincerest form of flattery - other than that it's a waste of time." 

Does wanting another's position, role, or recognition help us earn it? Of course not. Nobody knows who will earn the DS or middle positions this fall. Your job is to earn the spot you want. Envy is distraction not action. 

Overcoming Envy 

Envy never becomes us. We're never envious of the envious. 

1. Stop comparing ourselves to others. There's no value. 

2. Expand our "Circle of Competence." Where's the role? Grow our skills as a setter with better pace, movement, placement. Get better at what we're good at. 

3. Practice MUDITA, being happy for another's success. "Your joy is my joy." 

Extinguish the flames of envy and commit to habits that grow your cause. 

Lagniappe. The ancient Celtics-Lakers rivalry often saw Sam Jones release a jump shot just over the outstretched hand of Wilt Chamberlain. Jones would tease the big guy on the release, "Too late." Attack better and faster. 

Welcome Back, Gia Vlajkovic*

All opinions expressed in the blog are my own. The blog is not an official publication of any City of Melrose organization. Major assist from AI in creating this announcement. 

Gia Vlajkovic returns to Melrose this season as varsity assistant coach, bringing with her a player’s perspective shaped by adaptability, competitiveness, and team-first thinking.

Coach Ryan Schmitt remains on deployment sabbatical. 

Some players leave a mark on a program.
Some help define it.

Gia Vlajkovic did both.

Her career is a reminder that development isn’t always linear and that the best players are often the most willing to change.

As a junior, Gia was a setter.
As a senior, she moved to outside hitter.

Different position. Different demands. Same standard.

The result? Two sectional championships and a player who did what the team needed, when it mattered most. And individual recognition as All-State and Boston Globe and Boston Herald All-Scholastic. She was one of a handful of players who achieved the "Triple Crown" and multiple sectional championships. 

That kind of flexibility doesn’t happen by accident.

It reflects:

• Trust in coaching
• Commitment to the team
• A willingness to embrace discomfort

In a sport that rewards specialization, Gia showed the value of versatility.

In a culture that emphasizes roles, she emphasized responsibility.

Now she returns in a different role. Not to relive her playing days. To invest in the next group.

Players will notice it quickly:

• She understands game speed
• She’s lived the adjustment period
• She knows what it takes to earn trust

And she knows that lineups aren’t given - they’re earned.

She exceeded the standard:

Do your job.
Stay ready.
Put the team first.

Gia lived it.

Now she’ll help teach it. Welcome back.