Becoming Your Own Coach

Mike Leach said, "Everybody can work harder than they think they can."

"Everybody's a little better than they think they are."

Growth starts when you push past what you thought was your limit.

Great coaches see your greatness before you even realize it's there. pic.twitter.com/mmqD1LkRAr

— Coach AJ 🎯 Mental Fitness (@coachajkings) March 12, 2025

Legendary UCLA basketball coach John Wooden didn't win his first championship until his 16th season. Excellence takes time. And work. You don't read the same books as a first grader or write like one.

Years ago on a steamy Sunday night at Horace Mann School, I taught Cecilia Kay reverse layups. It wasn't pretty. The next Sunday she had figured it out. In the State Championship game she made two. This week she was named to the Patriot League All-Rookie Team. 

Anders Ericsson emphasized "deliberate practice." He discusses this in this Harvard Business Review piece. 

Expertise is made. "All the superb performers he investigated had practiced intensively, had studied with devoted teachers, and had been supported enthusiastically by their families throughout their developing years. Later research building on Bloom’s pioneering study revealed that the amount and quality of practice were key factors in the level of expertise people achieved."

"The development of genuine expertise requires struggle, sacrifice, and honest, often painful self-assessment. There are no shortcuts."

Two possibilities emerge. "This is too hard" or "I will do this." 

Here are the facts. Coaches don't choose teams. The players do. The coaches don't choose who gets the minutes, the role, and the recognition. The players do. It's up to you.  

Lagniappe. Always warm up before starting practice. You don't need hurdles. Imaginary hurdles work fine. Draw a chalk line. 

4 Plyometric Drills For Athletes pic.twitter.com/y2eAkwPkLC

— Joey Bergles (@JoeyBergles) March 12, 2025

Lagniappe 2. Author and playwright David Mamet has a phrase inscribed on the back of a new wristwatch. "What hinders you?" Everyone makes that choice. 

 

Everyday Lessons (Print and Save)

How to build a Great Reputation pic.twitter.com/cCuBbE603c

— Always Keep Learning (@AlwaysKeepL) March 23, 2025

Use your high school student-athlete experience a training ground for character and competence. 

Character allows you to do the right thing all the time, not just when it's easy or convenient. 

Competence means having the intellectual, physical, and emotional skill that drives high performance. 

Integrity, excellence, and accountability make a winning combination. 

Lagniappe. Karch Kiraly looking for "fleen" serves. 

 

Belief

Believe in yourself. Believe in your coaches. Believe in each other. Belief makes amazing results happen.  

I just think belief is really way more important than people think. Your belief in your team and your team’s belief in each other no matter what’s stacked against you, that you can find a way to win. These guys really do look at each other with a lot of confidence and know they… pic.twitter.com/OpmVOTWxUu

— The Winning Difference (@thewinningdiff1) March 28, 2025

Metaphorical Fight

Team records depend on multiple factors - talent, performance, health, luck, scheduling. MVB always faces tough non-league competition. "Iron sharpens iron." 

Be the team that always shows up to fight, not run.

Last season's playoffs at Longmeadow, Melrose showed up a bit undermanned but brought the fight in a 19-25, 26-28, 25-17, 21-25 defeat. Sofia Papatsoris and Sabine Wenzel combined for 40 kills against a team that had lost only three sets all season. 

Limited highlights are available.  

Athletes choose the fight or something less. Competitors "bring the rain" in metaphorical fights.

In 2005, Melrose trailed 2-0 in the State Championship and fought off triple match point to extend the contest. 

Notice several features on this video:

• the powerful hitting approach of Medfield's Molly Barrett
• the spectacular point at 23-21 where Jen Cohane got concussed as she hit the floor. MVB players are strewn on the deck like bowling pins
• the remarkable hand-eye coordination of setter Amanda Hallett...how she picks the ball off the net
• the comeback from 16-23 was one of the great sequences of Melrose volleyball, possible because the coaches believed in the team

Stay in the fight. 

Anyone Can Be Average

Anyone can be average. #DailyWisdom via @BallIsPsych pic.twitter.com/txozO7d5rP

— Coach the Coaches (@WinningCoaches) March 27, 2025

Melrose is one of twelve in the ML12. "Average" means 6th or 7th. MVB usually has 12-14 players on the roster. That means somewhere around 6th to 8th will be average. 

Average doesn't get you on the floor. Average doesn't get you deep in the playoffs. Average doesn't get you on the Honor Roll. Average doesn't get you into the school you want. Average doesn't get you the job you want. 

Above average might get you onto MVB but it probably won't get you in the lineup. 

Make excellence your agenda. This is simple and clear, "don't put in the time, put in the work." 

Developing Leaders

Leadership books, courses, and articles are everywhere. When developing leaders, specificity matters. Telling others to 'earn respect' and 'model excellence' is good advice but not specific.

Return to specifics:

• Carry out the assignment/task/mission. That could be small (cleaning up the bench or locker room daily) or large (supervising offseason training)
• Take care of your teammates. That entails communicating expectations, providing specifics needed, monitoring progress, and reviewing the results (give and get feedback). 

"The Process of Developing Leaders"

Select some upcoming leaders whom you want to develop. 

1) Assign them a task to accomplish. 

2) Explain the conditions they must work under and the standard to which the task is to be completed. 

3) Hold those teammates personally accountable for the results. 

4) As they develop as leaders, give them increased responsibility and more challenging tasks." - from "The Program: Lessons From Elite Military Units for Creating and Sustaining High Performance Leaders and Teams" by Eric Kapitulik, Jake MacDonald

MVB has produced a myriad of exceptional players and talented leaders. How did they do that? 

• Excel at communication with clarity, simplicity, specificity. 
• Inform new players of the importance of identity (this is who we are) and process (this is how we do that). 
• Give and get feedback. What is your understanding of how we cover during attacks? Commit to being the hardest worker. 
• Ask "how can I help you be a better player?"
• Set high expectations. "We don't go out of rotation or have 'campfires' because our communication doesn't allow it."

The best teams have player ownership of process and results. 

Lagniappe. Outside hitters don't grow on trees. To be a great outside you have to excel at receiving. 

Confidence Building, Conventional and Unconventional

"You can only be as good as you believe you are." Confidence propels athletes and teams to achieve what they cannot without it.

What clear, repeatable actions boost confidence?

1. Self-talk. "I can do this."

2. Mindfulness. Mindfulness increases focus, decreases anxiety.

3. Sport psychology techniques like "Ten-Minute Toughness"

• Mindful breathing
• Identity statement - "I am a confident, prepared athlete."
• Highlight reel - visualization of high performance activities
• Performance statement - "I show up and make plays with athleticism and relentlessness.
• Mindful breathing 

Of course, there are "unconventional" approaches. "It's been a minute" since the 1986 World Series. 

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Overcoming Adversity

Adversity arrives at some point during every season. How do we overcome it? 

Look back through history...with help from ChatGPT.

The Stockdale Paradox is a concept from Jim Collins' book Good to Great and is named after Admiral James Stockdale, a prisoner of war in Vietnam for over seven years. The paradox highlights the balance between unwavering faith and brutal realism in challenging situations.

Stockdale observed that the prisoners who fared the worst were the optimists—those who falsely believed they would be rescued by a certain date. When that date passed, they lost hope. Meanwhile, Stockdale and others who survived accepted the harsh reality of their situation while maintaining confidence in their eventual triumph.

The Core of the Paradox:

1. Face Reality Head-On – Acknowledge the brutal facts of your situation without denial.

2. Maintain Unwavering Faith – Believe deeply that you will prevail in the end, no matter how long it takes.

This paradox is useful in leadership, business, coaching, and personal growth, as it teaches resilience: Don’t sugarcoat challenges, but also don’t lose faith in long-term success.

Amidst great struggle, it's tempting to lose faith, feel sorry for oneself, and underachieve. 

What matters is letting go of distractions and controlling what you can control. Be able to say, "that's outside my boat." 

Lagniappe. Master your core skills and work on expanding them. 

Shared Post from Basketball - All the Small Things

Chapter 31 of Eric Kapitulik's The Program is entitled, "The Little Things Take Care of the Big Things." 

The quote describes the lesson - detail. The player? LeBron James.

Each of us has habits and systems. James Clear, author of Atomic Habits, says that habits are votes for the type of person we wish to be. Writers write, readers read, physically fit people work out. 

Many of you recall Admiral McRaven's University of Texas commencement address. He lays out ten rules for success.

Here are ten key takeaways via ChatGPT:

1. Make Your Bed – Starting the day with a small accomplishment builds discipline and momentum for bigger tasks.

2. Find Someone to Help You Paddle – Success requires teamwork and support from others.

3. Measure a Person by the Size of Their Heart, Not the Size of Their Flippers – Grit and determination matter more than physical attributes.

4. Get Over Being a Sugar Cookie and Keep Moving Forward – Life is unfair; embrace hardships and keep pushing forward.

5. Don’t Be Afraid of the Circus – Extra challenges (failures) make you stronger and more resilient.

6. Slide Head First – Take risks and be bold in pursuit of success.

7. Don’t Back Down from the Sharks – Face your fears head-on with courage.

8. Be Your Best in the Darkest Moments – Tough times test character; rise to the occasion when it matters most.

9. Start Singing When You’re Up to Your Neck in Mud – A positive attitude can inspire and uplift others during adversity.

10. Never, Ever Quit – Perseverance is the ultimate key to success.

McRaven’s message: Small actions, resilience, and teamwork can change your life - and maybe even the world. 

A core tenet of Stoicism is "control what you can control." What have the top players I've coached had in common? First, they had unusual size, athleticism, and will to develop the skill to become Division 1 athletes. Second, they had exceptional attention to detail. Samantha Dewey was always in her notebook, studying better basketball execution. Cecilia Kay has extraordinary intellect, becoming a high school valedictorian. She grew an exceptional basketball IQ through video study. She was on the Patriot League All-Rookie team this season.

As a coach, what "little things" have you emphasized that got big results?

• Teamwork. Be a "team first" player. Scoreboard over scorebook. 
• Priorities. Take care of business - home, school, then sports. 
• Share. Give credit to coaches and teammates. They'll remember. 
• Learn every day. You never know when you'll need knowledge. 
• Simplify. Vast stores of knowledge distill to fine points of wisdom.
• Give and get feedback. When people are not on the same page, painful failures persist. 
• Ask "what if?" CAPT Walsh said, "Never follow a lit fuse." 

Use small ideas to achieve great goals. 

Lagniappe 1. From "The Program," by Kapitulik et al. "The mission must always be communicated down to the lowest level if we hope to accomplish it. It isn’t enough if only half or even 80% of the team knows it. It is the leader’s responsibility to ensure that every single team member knows and understands the mission."

Lagniappe 2. Don't be afraid to coach. 

SCARED TO COACH YOUR BEST PLAYER?

If you are scared to coach your best player because they may leave, you are doing the rest of your players a disservice.
Players will leave their HS, AAU, and College teams for a million different reasons. That is the basketball landscape… pic.twitter.com/wx63GKJz1T

— Steve Dagostino (@DagsBasketball) March 24, 2025

 

Champion Your Growth Path

“You need to continue to be a guy on the rise.” 📈 @CoachTomlin pic.twitter.com/Ob2dznCbcJ

— Pittsburgh Steelers (@steelers) June 15, 2023

Optimize your path forward. Most people benefit from coaching, including coaches. There's an important article about "The Coach in the Operating Room," by Dr. Atul Gawande. He shares his experience and professional concerns about not getting better. "Surgical mastery is about familiarity and judgment." 

The best coaches and the best leaders seek improvement. Rejecting input because of experience and knowledge forgets the saying, "Pride goeth before the fall." Be a lifelong learner. 

Make our athletic career a metaphor for life improvement. There's a valuable book, "What Got You Here Won't Get You There." Here's a ChatGPT summary with a few highlights:

High Points from the Book:

1. The Success Paradox

• Successful people often assume that what made them successful will continue to work indefinitely.
• This assumption leads to blind spots that prevent further growth.

2. The 20 Habits That Hold Leaders Back

Goldsmith identifies common behavioral flaws among successful professionals, such as:

• Winning too much – The need to always win, even in trivial matters.
• Adding too much value – Always trying to improve others’ ideas, which can demotivate them.
• Passing judgment – Offering opinions when they aren’t needed.
• Making excuses – Blaming external factors instead of taking responsibility.
• Clinging to the past – Using past achievements or experiences as justifications for current behavior.
• Refusing to express regret – Avoiding apologies even when they are warranted.
• Failing to express gratitude – Not recognizing or thanking others for their contributions.
• Not listening – Being distracted or dismissive when others speak.
• Withholding information – Keeping key details from others as a way to maintain control.
• Playing favorites – Rewarding loyalty over performance, leading to resentment.

3. The Power of Feedforward

• Instead of focusing on what went wrong, focus on future improvements.
• Ask others for suggestions on what to do better, not just criticisms of the past.

4. The Importance of Apologizing

• A sincere apology can repair damage and restore trust.
• Many high achievers struggle with apologizing because they equate it with weakness.

5. Changing Behavior Requires Commitment

• Leadership improvement is about behavioral change, not intelligence or technical skills.
• Feedback and accountability help sustain positive changes.

6. The Role of Coaching and Follow-up

• Leaders need external input to see their blind spots.
• Regular follow-ups ensure that improvements stick.

As we acquire more experience and responsibility, taking coaching can become more difficult, blocked by ego. Feedback is backward looking; advice looks forward. 

Develop frameworks for problem solving. It could be something simple like the Feynman Technique:

• Name the problem. What's the diagnosis?
• Explain it. What does it mean? 
• Study it. How can we obtain a deeper understanding?
• Simplify it. Clarity wins. 

In my opinion, success for MVB 25 means dominating serve and serve-receive. That doesn't mean setting, attacking, and blocking won't matter. Yes, the flavors of back row defense will matter, too. But serve and serve-receive are the opportunities to initiate offense and defense. There's a saying, "one bad pass often leads to another." 

The best teams have strong service and exceptional serve-receive. The offseason is the time seek mastery. 

Lagniappe. Athletes change their center of gravity to prepare and to execute actions. 

Core Values

Benefit from core values. They go by different names - absolutes, identity, non-negotiables, philosophy.

MVB coaches and players know your core values. As an outsider, I don't. My basketball team core values were TIA - teamwork, improvement, and accountability. 

Teamwork equals unselfishness, togetherness, and "team first attitude." 

Improvement implied process, progress, and a 'growth mindset'. 

Accountability meant holding ourselves to a high standard of performance. 

Core values arise from a panoply of possibles. Commitment, discipline, energy, effort, positivity, reliability, resilience, sacrifice, toughness and others could be core values. 

Why three? Former Navy SEAL team leader Jocko Willink explained that one of his men said before a mission, "what are the three mission points? I can't remember more than that?"

Teams succeed when they have core values, leaders to promote them, and players who want to live the values. 

Lagniappe. MVB has a strong culture formed over decades. 

Steps to Define Your Coaching Philosophy

1. Identify Your Core Values
2. Clarify Your System
3. Eliminate What Doesn’t Fit
4. Create a Coaching Statement

Read More: https://t.co/UMnatxtRFi

— Radius Athletics (@RadiusAthletics) March 17, 2025

Lagniappe 2. Everyone benefits from learning how to set as "out of system" attacks matter, too. 

 

The Secret Sauce

Want to be exceptional?

Mature Simplicity

"The greatness in coaching is simplifying complex things into simple things."@DrewHanlen shares his simple framework to help players retain key lessons

1️⃣ List
2️⃣ Emphasize
3️⃣ Repeat pic.twitter.com/2AnjGzuM3Q

— Coaching U (@Coaching_U) March 19, 2025

Legendary basketball coach Don Meyer preached three phases of coaching - blind enthusiasm, sophisticated complexity, and mature simplicity.

Coach Scott Celli's biggest 2025 challenges are assembling a lineup from a talented group and elevating execution of key skills. 

Top teams always show consistency and aggressiveness. Volleyball punishes passive or tentative play. 

“It’s my job to remind them every day what the Standard is”

Pat Kelsey is elite

(Via @thewinningdiff1 🎥)

pic.twitter.com/r53DKHX3rP

— Hoop Herald (@TheHoopHerald) March 20, 2025

Coaches set the standard and team leadership enforces it. MVB goals (performance) thrive on behavior (standards). 

• Elevate the serve-receive percentages won.
• Supplement strength up the middle with wins at the pins.
• Blend blocking with back row growth. 

Lagniappe. Form begets function. Seek consistency.

 
    

Lagniappe 2. Study your attacks with slower-motion video.  

Consider These

Points to ponder

The body language you project matters. Shanked balls and bad serves happen. Don’t allow mistakes to live rent-free in your head. 

Enforce your standards of performance with positive body language and high rates of “playing present.” 

Be conscious of the attitude and image reflected by your body language. 

"Talent Isn't Enough"

"If it were just about talent, recruiting would be easy.
Talent gets me in the gym to see them,but it's all the other things.
For me, are they unselfish?
Are they a great teammate?
Do they understand that it's not about them?"

Talent gets you noticed-character gets you recruited pic.twitter.com/zYgIjNWxMK

— The Winning Difference (@thewinningdiff1) March 17, 2025

Look at the exceptional players Melrose has watched through the years. The same features emerge - skill, athleticism, game understanding. But what separates the best has always been character. 

That goes by different names in different programs and sports:

"Competitive character" - Brad Stevens

"Football character" - Bill Belichick 

ChatGPT gives us a sampling across domains: 

Coaches across sports have different ways of describing a player's character, often tying it to their sport’s demands. Here are some notable ones:

• "Basketball character" (Gregg Popovich) – A blend of selflessness, mental toughness, and resilience under pressure.
• "Championship DNA" (Steve Kerr) – The intangible ability to perform at the highest level when it matters most.
• "Winning habits" (Nick Saban) – Discipline, consistency, and a commitment to preparation.
• "Gamer" (Baseball) – A player who thrives in tough situations and always competes.
• "Hockey IQ" (NHL circles) – Not just intelligence, but the grit and decision-making needed for success.
• "Professionalism" (NBA/NFL) – A mix of work ethic, preparation, and attitude, often used to contrast with raw talent.
• "Dog mentality" (Jalen Hurts, football) – Relentless competitiveness and refusal to back down.
• "Competitive toughness" (John Wooden) – The ability to fight through adversity and perform under stress.
• "Grit" (Used broadly) – The persistence and passion to push through hardship, often tied to mental and physical endurance.
• "Killer instinct" (Kobe Bryant) – The relentless drive to dominate and win.
• "Next play mentality" (Jay Wright) – The ability to move on quickly from mistakes and stay focused.

Lagniappe. "The secret to extraordinary results is to ask a very big and specific question that leads you to one very small and tightly focused answer." - Gary Keller in The ONE Thing

The Three C's

Hall of Fame coach Chuck Daly kept coaching simple. He believed in the three C's:

• Be clear. 
• Be concise. 
• Be correct. 

Teams succeed with skill, aggressiveness, and consistency. Make those your off-season targets. In basketball, they say it another way, "you don't need a deeper bag, you need to be better with what you've got." 

Lagniappe. Wisdom

"Pressure is a privilege." Lesser teams never get to experience meaningful action.

Who's Your Favorite Player...and Why?

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Duke Coach Kara Lawson has strong feelings about the values that teams have. In previous videos, you've heard her say: 

"Handle hard better."

"The easy bus is not coming around." 

"Chase perfection."

When you approach your work 'professionally', you get a lot of fans. "Impact the game. Win." 

Fight for Your Culture

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"Fight for your culture every day." Culture is your ecosystem, your surroundings and your support. 

The greatest runners in the world come from a small area in the Rift Valley in Kenya. Living at altitude and running constantly, they produce many of the top marathoners. 

Take pride in maintaining your culture. Teamwork, positivity for self and others, and accountability drive progress. 

"LIVE THE ACCOUNTABILITY CYCLE There is an undeniable connection between what you do and what you get. Actions determine outcomes, and outcomes inform actions." - Gary Keller, in "The ONE Thing." 

Commit to doing what it takes to be successful. 

Process matters. Process includes planning and preparation, everything from warmup to recovery, and an "After Action Review." This self-reflection examines what you did well and what can improve. 

Own our results. If we get a disappointing outcome or grade on a test, accept reality and then act to change process to improve results. Ask whether the process (how much I concentrated, how often I studied, what interrupted great process?) could improve. "We make our habits and our habits make us." Gary Keller shares another quote, "Accountable people are results oriented and never defend actions, skill levels, models, systems, or relationships that just aren’t getting the job done. They bring their best to whatever it takes, without reservation."

Get coached up. You have the tools for success, but they need proper application. The opposite is something I call, "Monkeyhammering." A monkey can use a hammer, but the results...

Lagniappe. Finish strong. 

With the score tied at 24, Melrose wins a critical point on an "out of system" attack (not initiated through the setter) and then completes the win. 

The Best Teammate

Brad Stevens said, "This game is about how you act as a teammate. This game is about embracing roles and accepting roles."

Great teams have great teammates.
• They care about each other.
• They commit to the team.
• They own their roles.

Here's how to be a great teammate:👇 pic.twitter.com/XwSqqWg1Hn

— Coach AJ 🎯 Mental Fitness (@coachajkings) March 20, 2025

Everyone can choose to be a great teammate. 

Care about people. Care about team. 

Avoid the killer S's - selfishness, softness, sloth. 

1) Be unselfish. 

2) Play tough. 

3) Work hard.  

Questions for MVB 25

All opinions expressed in the blog are solely my own.

Ask better questions. Here are some suggestions:

1) How can I improve today?

2) What's my big picture view for MVB? What does it mean for me? 

3) What strength should I leverage to perform my best? 

4) What "need area" can I improve to impact winning? 

5) What will I do today to become a better player? 

6) What can I do to become a better teammate? Communication, positivity, encouragement, et cetera...

7) Have I worked out with a teammate to move both of us into the top ten percent? 

8) What physical training am I doing to improve strength, vertical jump, lateral quickness, and endurance? 

9) How can I become more resilient, improving my mental toughness? 

10)How can I become a better leader? 

You're not on an island. Get help from family, coaches, teammates, and even artificial intelligence if you're struggling for ideas. 

How you do anything is how you do everything.

Lagniappe. ChatGPT answer about building mental toughness:

Building resilience and mental toughness takes deliberate effort, and the best approach combines mindset shifts with specific, actionable strategies. Here are some ways a player can work on this:

1. Reframe Challenges as Opportunities

Instead of seeing failure as a dead end, view it as a chance to learn. Encourage the mindset of "I get to do this" rather than "I have to do this."

Drill:

• "Failure Recovery Drill" – Set up a blocking or defensive drill where the player will inevitably struggle at first. After each mistake, she must take a deep breath, reset, and immediately re-engage with positive self-talk before the next rep.

2. Embrace Discomfort

Resilient athletes get comfortable being uncomfortable. They push through fatigue, frustration, and self-doubt.

Drill:

• Fatigue Challenge – Have her execute a technical skill (e.g., blocking footwork or serve receive) while exhausted. Learning to maintain form and focus under stress builds mental toughness.

3. Train Emotional Control

Staying composed under pressure separates great players from good ones.

Exercise:

• "Reset Routine" – Teach her a personal reset ritual (breath control, cue word, or a physical action like wiping hands on shorts). Practice it in practice and games.

4. Develop a Short Memory

Mistakes happen—what matters is the response. Help her avoid dwelling on errors.

Drill:

• "Mistake Response Game" – After an error, she has three seconds to reset and call out what she’ll do next (e.g., "Next ball, strong hands!"). This builds forward-thinking focus.

5. Visualization & Self-Talk

How she speaks to herself matters. Resilient players talk to themselves like they would a teammate.

Exercise:

• "Film Study with Positivity" – Watch clips of her best plays. Have her narrate what she did well, reinforcing her identity as a strong player.

6. Expose Her to Adversity

The best way to develop resilience is to face challenges in controlled settings.

Ideas:

• Have her play out-of-system scenarios regularly.
• Simulate crowd noise or distractions during pressure drills.
• Put her in game-like high-pressure situations with consequences for performance.

7. Accountability and Ownership

Resilient players don’t make excuses; they own their performance.

Practice:

• Ask her: “What’s within your control in this situation?”
• Have her reflect on what she can do after a tough match instead of what went wrong.

Resilience is built over time with consistency. 

Add Value for Yourself - Fast Five

Add value for yourself. Remember, constructive criticism is for the past; advice is for the future. How?

1) Keep a notebook, diary, or commonplace book. Get in the habit of a few entries a day - something you learned, a book to read, a recipe, quote, whatever. You will find gold upon review. 

2) Collect 'references'. You need character references or school references for work or college. Keep a short list of people whom you believe can give positive, persuasive references. 

3) Be positive. Perhaps you can use your 'commonplace book' to double for gratitude storage. Write down three things each day for which you are grateful. What are your three for MVB 25? "Feed the Positive Dog."

4) Work to see both sides. See yourself through "coach's eyes." What do your coaches see? What do your teachers see? Coach Scott Celli might say of a player, "She's the nicest person you'd ever want to meet. She wants to learn. She wants to play." Who wouldn't want to be that girl? Being a great person won't get you on the court, but it doesn't hurt. 

5) How you do everything is how you do anything. Do the work at home ("how can I help?"), school, and building your sports mind and body. You may have seen the Hannah Brickley Trinity Hall of Fame video. Great person, great student, great athlete. She works at life. 

Nobody ever regretted giving their best. 

Lagniappe. Becoming a competitor. Find your why. 

Writing Your Narrative

"Everyone is necessarily the hero of his life story." - John Barth

Many of you inhabit the formative phases of your story.

The right pitch at the right time. The elite attacker resembles an elite pitcher, using the right pitch at the right time. Craft supplements powerful attacks. Think of vectors which emphasize both direction and velocity. Tips and directed attacks into space or tooling blockers score big.   

Success requires leaving your comfort zone. This story illustrates. A little girl watched a woman mogul skier. She told the skier, "I love how you ski. You never fall." The skier realized that she never fell because she skied too conservatively. She revised her technique and became a champion. Gia Vlajkovic and Sadie Jaggers changed positions between their junior and senior seasons and left indelible marks on the program. 

Bring it. In Bill Walsh's The Score Takes Care of Itself, he writes, “Winners act like winners before they’re winners…The culture precedes positive results. It doesn’t get tacked on as an afterthought on your way to the victory stand. Champions behave like champions before they’re champions; they have a winning standard of performance before they're winners.”

When you're on the treadmill, the stairmaster, or pushing weights, do the work. Go hard. "Don't put in the time without putting in the work." Get the biggest results from your investment. 

Lagniappe. Coach Jiri Popelka provides a wealth of suggestions for better play. Scanning and reading opponents provides advantage. 

Answers These Questions

Find motivation for the long pull. Answer these questions for yourself. 

1) What energizes you?

2) What is your vision of excellence?

3) What are your top three priorities?

Energy. What is your 'why'? The 'end state' of your commitment, discipline, and hard work must have meaning for you.

Ah, but a man’s reach should exceed his grasp,

Or what’s a heaven for? - Robert Browning 

Maybe earning a spot on the MVB carousel is enough for you. Why not aspire to a role? Years ago I asked a young professional about his career goal. He answered, "I want to become the leading architect in this field." That is wondrously specific. Aim high.

Excellence. 

What is excellence? Bring "the best version of yourself every day." Don't compare yourself to others but to whom you were yesterday. With consistent process and winning habits, "continual ascension" follows. The banners represent the commitment to process. And yes, sectional 2022 and league 2024 need to be posted. 

Compete for your "personal best." 

Priorities. Former Melrose Athletic Director Sonny Lane was my high school basketball coach. Coach Lane outlined our priorities. 

• Home - take care of your home responsibilities. 
• School - academic performance was expected. 
• Basketball - be focused on doing the right things at all times

Those translated into slogans that resonated. "Sacrifice." Do what is best for the team. "The ball is gold." Do not give away the ball as possession is critical to success. "Who are those guys?" meaning to be relentless even if anonymous. 

Lagniappe. Defensive positioning tips and drills from Martin. 

"We Hold These Truths..."

All opinions expressed in the blog are solely my own.

"A study featured in the psychology journal Social Development shows that out of nearly 500 school-age participants with reciprocal “best friend” relationships, “children who establish and maintain relationships with high-achieving students experience gains in their report card grades.”" - Gary Keller in The One Thing

Certain sayings hold an element of truth. "Birds of a feather flock together." Or "If you lie down with dogs you get fleas."

Energy is contagious. Motivation is contagious. Excellence is contagious.

Some of the friendships you make now will last a lifetime. Being part of a team creates a special bond of shared experience and shared sacrifice. Take advantage of shared moments with classmates with character and competence. Enjoy the journey. 

Lagniappe. Study the intergration of footwork and the backward arm extension to launch into powerful attacks. 

Lagniappe 2. More video of attack training... 

Recovery Techniques Belong in Your Arsenal

Are you incorporating active recovery in your training?  

• Low level activity
• Massage/foam rolling
• Thermal contrast
• Refueling 

ChatGPT elaborates:

Recovery is just as important as training when it comes to athletic performance and injury prevention. Here are key recovery techniques that can help athletes, including your volleyball and basketball players, bounce back quickly and perform at a high level.

1. Active Recovery

• Low-Intensity Movement – Light jogging, swimming, or cycling at low intensity helps flush out metabolic waste and promotes circulation.
• Dynamic Stretching – Gentle mobility exercises prevent stiffness and maintain flexibility.
• Yoga or Pilates – Helps improve mobility, balance, and mental relaxation.

2. Nutrition & Hydration

• Rehydrate Immediately – Replenish fluids lost during play. Water and electrolyte-rich drinks help restore balance.
• Protein & Carbs for Muscle Repair – Aim for a 3:1 or 4:1 carb-to-protein ratio post-workout. Good options:
  • Chocolate milk
  • Greek yogurt with fruit
  • Eggs and whole-grain toast
  • Smoothies with protein and healthy fats
• Anti-Inflammatory Foods – Include omega-3-rich foods (salmon, walnuts) and antioxidants (berries, dark leafy greens) to reduce muscle soreness.

3. Sleep & Rest

• Prioritize Quality Sleep – 8–10 hours per night enhances muscle repair and cognitive function.
• Naps Can Help – A 20–30-minute nap post-training can aid recovery.
• Consistent Sleep Routine – Going to bed and waking up at the same time optimizes hormone regulation and muscle repair.

4. Soft Tissue Work & Massage

• Foam Rolling (Self-Myofascial Release) – Reduces muscle tightness and improves circulation.
• Massage Therapy – Helps with muscle relaxation and improves lymphatic drainage.
• Percussion Therapy (Massage Guns) – Targets specific muscle groups to relieve tightness.

5. Cold & Heat Therapy

• Cold Therapy (Ice Baths, Cryotherapy) – Reduces inflammation and speeds up muscle recovery. Best used after intense training or games.
• Contrast Baths (Hot & Cold Alternation) – Boosts circulation and reduces soreness.
• Heat Therapy (Hot Showers, Heating Pads) – Loosens stiff muscles and increases blood flow. Best before activity or for chronic tightness.

6. Compression & Elevation

• Compression Garments – Improve circulation and reduce muscle swelling.
• Leg Elevation – Helps drain excess fluid from the lower extremities after a tough match.

7. Breathing & Relaxation Techniques

• Deep Breathing (Box Breathing, Diaphragmatic Breathing) – Reduces stress and helps lower heart rate post-exercise.
• Meditation & Visualization – Aids mental recovery and focus for the next competition.

8. Mobility & Flexibility Work

• Static Stretching (Post-Workout) – Helps maintain flexibility and prevent stiffness.
• Band-Assisted Stretching – Useful for deeper stretches and joint mobility.

9. Monitoring Recovery

• Wearable Tech (HRV, Sleep Tracking) – Tracks readiness and recovery.
• Daily Self-Check – Athletes should rate soreness, fatigue, and sleep quality to adjust workload accordingly.