Framework for Improvement at Home

Traffic in specifics. "Get to don't have to." How can I improve at home? Here's the framework:

Skill, strategy, physicality, psychology

Skill

• Footwork for attack

• Arm swing 

• Self passing drills, passing with a teammate

Strategy

• Film study (coverage, decision-making, great players)

Physicality

• Vertical jump training (jump rope, jump box, plyometrics)
• Upper body strength training
• Conditioning (jump rope, treadmill) 

Psychology

• Mindfulness (meditation) 
• 10-minute toughness abbreviated (visualization, e.g. your highlight reel

Lagniappe (something extra)...recommendations from AI for arm swing

Here are a few exercises that can help improve your arm swing for volleyball at home:

1. Shoulder rolls: Roll your shoulders forward and backward, then in a circular motion to help loosen up the muscles in your shoulders and upper back.

2. Push-ups: This exercise will help strengthen the muscles in your chest, shoulders, and triceps, which are important for a powerful arm swing.

3. Scapular retraction: Stand against a wall and press your shoulder blades together, then release. Repeat this exercise to help improve your scapular control and stability.

4. Medicine ball slams: Hold a medicine ball with both hands, raise it above your head, and then slam it down on the ground as hard as you can. This exercise will help increase power in your arm swing.

5. Shadow swinging: Stand in front of a mirror and mimic the arm swing motion, focusing on the proper form and technique.

It's also important to note that arm swing is also heavily impacted by your core and leg strength, so make sure to work on those areas as well for overall improvement.