What makes people tick? What separates exceptional from excellent from ordinary?
Everyone writes their story through the sum of daily habits, choices, effort.
What ONE thing could you do to elevate your volleyball profile? Stop, take a breath and discover the path. Then, follow it relentlessly.
The Triangle Shirtwaist Fire (1911) profoundly affected young Frances Perkins. 146 workers, mostly young women died in a sweatshop fire, locked into the workplace. Perkins became a workers' rights leader, the first woman cabinet member, under FDR. Witnessing an atrocity convinced Perkins to change history.
"After the fire, Perkins was the secretary for the Committee on Safety. This committee led the way to 36 new labor laws, which included restrictions on child labor and working hours, and also providing compensations to workers injured on the job."
Perkins chose to take action to prevent future tragedies through regulation.
Want to become an impactful attacker? What holds you back? Is it your attack footwork, your vertical jump, armswing, timing, swing decision-making? What's your ONE thing?
Need a good pre-game or practice speed session? Here ya go!
β Gerry DeFilippo (@Challenger_ST) April 18, 2025
1. Extensive pogo x30 sec
2. Extensive SL pogo x30 sec
3. Intensive pogo x8 sec
4. Intensive SL pogo x8 sec
5. Split squat jumps x4 each
6. Dynamic KB swings x4
7. Flying 10 sprint x4
8. Band release start x1 each side⦠pic.twitter.com/Sk4LqyxOcQ
What's possible?
Improvement in vertical jump from dedicated training varies, but hereβs a realistic breakdown based on training age, current level, and program quality:
π Typical Improvement Ranges
Athlete Type | Timeframe | Expected Gains |
---|---|---|
Beginner (never trained jump before) | 8β12 weeks | 4β8 inches |
Intermediate (some strength/power training) | 8β12 weeks | 2β5 inches |
Advanced (well-trained, near genetic ceiling) | 8β12 weeks | 1β3 inches |
π Factors That Influence Gains
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Training Quality: Programs that combine strength, plyometrics, technique, and mobility deliver better gains. Think squat mechanics, approach jump sequencing, and reactive plyos.
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Training Age: Athletes newer to structured training adapt faster. Those with high training ages need more refined programming to eke out small gains.
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Body Composition: Losing excess body fat while maintaining strength can boost jump height even without added power.
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Injury History and Flexibility: Limiting tightness in the ankles, hips, and thoracic spine opens the door to better force transfer and safer landings.
π How to Maximize Gains
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Strength Base First: Trap bar deadlifts, Bulgarian split squats, and Nordic hamstrings matter. Power comes from strength.
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Plyometrics Second: Depth jumps, bounding, and single-leg hops improve rate of force development.
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Jump Technique: Many athletes have 1β2 inches βhiddenβ in poor takeoff mechanics or inefficient arms.
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Track and Recover: Overtraining = plateaus. Sleep, protein, and rest days matter.
If you're working with volleyball athletes, a well-built 8β10 week offseason cycle can bring impressive gains, especially in high school and early college players. Want help sketching out a sample jump training plan or assessing where a player might have the most growth potential?
If writing a better origin story matters, start today.
Lagniappe. The quality of passing is a major determinant of attack efficiency.
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