"Figure It Out"

A good coach will teach you what they know. A great coach will teach you what they wish they had been taught at an earlier age.#chopwoodcarrywater

— Earl J Watson (@Earl_Watson) August 30, 2025

"What stands in the way becomes the way." - Marcus Aurelius

Growth and struggle are inseparable. Success rises from failure. In 2002, Melrose played Arlington Catholic in the postseason second round and lost in straight sets. In 2003, they met again in the sectional finals, AC 22-0 and Melrose 21-1. With a pair of 6'2" middles, AC had not lost a set all season. Melrose earned its first sectional title with a 3-0 sweep. 

Sport teaches and reveals certain truths. Young players filter the "firehose" of information, trying to figure it out. More experienced players understand that they're still trying to figure it out. 

1. What's your MVB skill? 

What gets you on the court and keeps you on the court? Think of an 'array' of core skills. 

• Serving
• Attacking/Blocking (the yin and yang)
• Setting/Hitting (the horse and carriage) 
• Digging/Passing 

You don't have to be "great" at everything. The short DS won't be a great blocker. The middle hitter doesn't have to serve. You need something to earn a role. "Know thyself."

2. Throw your out pitch. 

You need a "calling card" or "signature play." Then you add "secondary pitches." 

Early on in your career, you benefit by understanding how to become a "technician." Learn by watching Internet video then study your own. Compare who you are today with whom you will become in a month. 

3. "Look for the helpers." - Mr. Rogers

All players have this in common...a desire to be more. Great players want to be coached up to dominate. Less accomplished players want to grow to earn a bigger role. Everyone differs in how they go about it. Work on your approach.

LeBron James spends a million dollars a year on training, trainers, and nutrition. Find 'free' answers from your coaches, the Internet, and artificial intelligence (free sites like ChatGPT and Claude.ai. 

Translate 'theory' into practice by work. How do you serve harder? Practice serving harder. How do you serve into seams and alleys? Practice. Commit to improving. When Coach asks you to serve Zone 1 to Zone 1 in practice, work on it. 

4. Do mental repetitions. Mental repetitions also have physiologic effects. 

Via ChatGPT Plus: Mental repetitions in volleyball—often called visualization or motor imagery—have measurable physiologic effects that overlap with actual physical practice. Here’s a breakdown of the mechanisms and outcomes:

1. Neural Activation

• Motor cortex recruitment: Brain scans show that imagining a skill activates many of the same neural pathways as executing it. A volleyball player mentally rehearsing a block or jump serve stimulates motor cortex, premotor cortex, and cerebellar circuits.

• Myelin reinforcement: Repeated activation strengthens synaptic efficiency, which can accelerate skill acquisition and sharpen execution when the actual movement occurs.

• Mirror neurons: Visualization engages mirror neuron systems, which link observation, imagination, and physical performance.

2. Autonomic Nervous System Effects

• Heart rate and respiration: Athletes who vividly visualize often experience subtle increases in heart rate, respiration, and galvanic skin response—showing that the body partially “believes” it is performing.

• Arousal regulation: Controlled imagery helps athletes simulate high-stress situations (match point serve, defending a quick attack) while practicing calm breathing and emotional control. This can lower cortisol and improve composure in real matches.

3. Muscle Recruitment and Priming

• Motor unit facilitation: Even without movement, small EMG (electromyography) activity can be detected in the muscles being imagined (e.g., quadriceps during a jump, forearm flexors during a serve).

• Neuromuscular readiness: This primes muscle fibers, making subsequent physical repetitions more efficient. Mental reps act as “extra touches” without physical fatigue.

4. Cognitive and Perceptual Benefits

• Pattern recognition: Visualization helps train reading skills—seeing the opponent’s setter’s shoulders, anticipating tips vs. swings, or tracking serve trajectories.

• Spatial awareness: Players mentally map positions, rotations, and seam coverage, sharpening decision-making in live play.

• Error correction: Imagining the “perfect technique” without the distraction of fatigue reinforces correct mechanics, helping overwrite bad habits.

5. Performance Outcomes in Volleyball

• Serve and serve-receive: Mental rehearsal of target zones improves accuracy under pressure.

• Blocking: Imagining the hitter’s approach and timing the jump can improve reaction quickness, since the brain is trained to recognize cues faster.

• Transition speed: Players who visualize moving from defense to attack show smoother, faster real-time transitions.

• Confidence and resilience: Regular imagery enhances belief in execution, especially for players who may physically be rehabbing or limited in practice reps.

✅ Bottom line:
Mental repetitions in volleyball produce real physiologic changes—from subtle muscle activation and neural reinforcement to autonomic responses—making them a powerful complement to physical training. They extend practice time without adding mechanical stress, help regulate arousal, and prepare athletes to execute skills and decisions under competitive pressure.