A True Commitment Story

Ole Miss Head Baseball Coach, Mike Bianco, gives his team a pregame motivational speech.

🎥 Ed Hardy on YouTube: “Ole Miss Baseball Coach Motivational Pre-Game Speech”#baseball #collegebaseball #motivation #commitment #MondayMotivation #RoadToOmaha #CollegeWorldSeries #OleMiss pic.twitter.com/HN9njPAvZX

— Baseball Coach™️ (@baseball_coach) June 29, 2020

What's the story about? Elite commitment. In volleyball that means play by play commitment. Attention. Focus. Playing present.

Coach Scott Celli takes a lot of pride in YOUR commitment. MVB has enjoyed both exceptional volleyball players and special athletes over the past three decades. There are too many to name. 

During the offseason:

• Build skills (you're doing that). 
• Grow your volleyball knowledge and instincts. 
• Become a better athlete. 
• Raise your mental toughness. 

What exercises can boost your speed, strength, power? 

Jump rope as part of your warmup. As high school basketball players, we had five-minutes jumping rope as part of daily training. 

Here are ChatGPT Recommendations:

A well-rounded lower-body workout program for volleyball should combine strength, power, and explosive movement training. Here are key elements to incorporate. Warmups are important. 

1. Dynamic Warm-Up

• Goals: Improve mobility, activate key muscle groups, and reduce injury risk.
• Examples: Leg swings, walking lunges, lateral band walks, and high knees.

2. Plyometric Training

• Goals: Develop explosive power and fast-twitch muscle fibers.
• Examples:
  • Box jumps (focus on soft landings and explosive takeoff).
  • Depth jumps (step off a box and immediately jump vertically).
  • Broad jumps (horizontal power and quick transitions).
  • Skater jumps (lateral explosiveness).

3. Strength Training

• Goals: Build a foundation of strength for power and stability.
• Examples:
  • Squats: Back squats, front squats, or goblet squats for quads, glutes, and core.
  • Deadlifts: Conventional or Romanian for hamstrings and glutes.
  • Lunges: Forward, reverse, and lateral lunges for single-leg stability.
  • Step-Ups: Weighted or explosive step-ups to simulate volleyball movements.

4. Power Lifting

• Goals: Generate force quickly.
• Examples:
  • Power cleans or hang cleans.
  • Push presses (integrate upper and lower body power).

5. Core Strength

• Goals: Stabilize the body during explosive movements.
• Examples:
  • Plank variations (side, forearm, and dynamic planks).
  • Medicine ball rotational throws.
  • Hanging leg raises.

6. Mobility and Flexibility

• Goals: Maintain range of motion and prevent tightness.
• Examples: Foam rolling, yoga poses (like pigeon stretch), and dynamic hip stretches.

7. Speed and Agility Drills

• Goals: Enhance quickness and reaction time.
• Examples:
  • Ladder drills (e.g., in-and-out, Ickey shuffle).
  • Cone drills (e.g., T-drill or figure-8 drill).
  • Sprint-to-shuffle transitions.

8. Recovery and Rest

• Incorporate adequate rest days and recovery techniques (stretching, ice baths, and massage) to prevent overtraining and maximize performance.

Sample Weekly Program Outline

• Day 1: Strength (squats, deadlifts) + core.
• Day 2: Plyometrics + speed drills.
• Day 3: Mobility + light strength (step-ups, lunges).
• Day 4: Power lifts (cleans, push presses) + core.
• Day 5: Plyometrics + agility.
• Day 6: Rest or active recovery.
• Day 7: Optional light workout or yoga.