Friday, June 05, 2026

Underrated Training Activities

How do you improve? If you have availability, there's nothing better than playing. Easier said than done.

Return to our Four Pillars:

  • Technique
  • Tactics
  • Physicality
  • Psychology
1. Jump rope (physicality) improves endurance, coordination, and vertical jump (a little). If we could jump rope for five minutes in 1973 at the beginning of practice, then why couldn't you? 

2. Vertical jump. Improve your ups. Sport rewards athleticism. Yes, time and physical maturity matter, too. There are jobs to be won. 


3. Armswing technique. "Form begets function" and "repetitions make reputations." Here's a progression drill. Tip: when starting out, do this in front of a mirror. 

4. Armswing power...engage your core, your shoulder, your wrist. 

5. Another stepwise integration of armswing. A few returning players have above average power and many have potential to boost their capability. 

6. Train leg and core power exercises. Usually you'll have to do about three sets of 6-8 reps per exercise. 

7. Study volleyball video. "Film is the truth machine." There are two versions available - "This is what I saw" and "This is reality." Always follow the principles taught by Coach Celli and staff. 


8. Train your mind. Mindfulness increases focus, benefits sleep, and reduces circulating stress hormones and anxiety. Exceptional players do ordinary things in extraordinary ways. 


9. Mental practice. Visualize yourself executing volleyball actions. Leverage your mind. 

AI Prompt: Briefly summarize (one paragraph) evidence that mental practice translates to physical improvement in volleyball.

Response: Research in sports psychology and motor learning consistently shows that mental practice can improve physical performance, especially when combined with actual training. When athletes vividly imagine executing a skill—such as a volleyball serve, pass, block, or attack—they activate many of the same neural pathways used during physical movement. Studies have found that visualization improves technique, decision-making, confidence, reaction speed, and skill retention, while also helping athletes prepare for pressure situations. Mental rehearsal is not a substitute for physical repetitions, but it can enhance learning by strengthening neural connections, reinforcing correct mechanics, and increasing the quality of subsequent practice. In volleyball, players who regularly visualize successful serves, defensive reads, setter decisions, or attacking sequences often perform with greater consistency because they have effectively "rehearsed" the skill before stepping onto the court.



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