Saturday, April 25, 2026
Playing with Force - Jane and Tarzan
Friday, April 24, 2026
Stolen Lessons (Print and Save?)
"Good artists borrow; great artists steal." - Picasso
Coaching disputes an alleged Einstein quote, "Imagination is more important than information." Most coaches learn at the feet of mentors who learned from their mentors.
Arkansas basketball coach Mike Neighbors is both a bookworm and student of coaching. He shares a lengthy article on 25 stolen lessons. Here are excerpts from his Off the Court Top 15.
"Your players want to know that you care about them. They want to feel secure and confident. They want to feel that you care more about them than the outcome of the game/season/career. You want to feel the same way about your “coaches” don’t you? Don’t you want your administrators to be supportive of you when you make your mistakes?"
Excellent coaches earn that reputation because players respond - they listen, work to do what's right, and do it right again and again.
"There are numerous things you can do… Situation Cards were our best use of time. We developed a “deck” of 52 cards. Each card was printed with a time/score situation. At some point in each practice, a player would draw a card, read it everyone else, then we would divide into teams with one team executing from the offensive perspective and the other from the defensive perspective."
Bill Belichick called them, "Gotta have it situations." Three obvious ones are:
- Coming back, close and late and trailing
- Closing out sets, close and late and winning
- Getting off to solid starts in decisive sets
Simple is hard. There's a "hard-to-resist" pull to do more instead of being exceptional at what we do a lot. If a magic genie gave me a volleyball wish, I'd ask for better blocking the pin hitters.
"We all know that TALENT is the starting point… Great Lou Holtz quote… “I’ve coached teams with good players and I’ve coached teams with bad players. I’m a better coach when I have good players.” Making the MOST of our TALENT is our charge as coaches. It’s what we are paid to do."
Teams do well when all the players want to succeed as much as the coach wants to succeed. MVB doesn't have any "hobbyist" players. There are a few players who excel at other sports, but nobody on MVB is a casual participant.
Lagniappe. Why champions win.
I come back to this video every once in a while pic.twitter.com/stIVusmXBA
— Mindset Machine (@mindsetmachine) April 6, 2026
Lagniappe 2. Serving tips...including the "Big Hand"...Karch Kiraly discusses that
Thursday, April 23, 2026
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
View on Threads
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?
- 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
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.Wednesday, April 22, 2026
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).
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.
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.
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.
- 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.
Tuesday, April 21, 2026
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
- 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

Monday, April 20, 2026
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"
— Coach Ray Ostrowski (@CoachRayO3313) April 6, 2026
Sunday, April 19, 2026
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
— Keith Ferrara (@keithjferrara) April 19, 2026
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



