Excellence

Cyclist Kate Courtney says, "“The ultimate goal is to learn about myself and use the experiences of competition to better myself not only as an athlete but as a person.”" - from Brad Stulberg in The Way of Excellence 

Excellence distills to becoming "the best version of ourselves." Everyone pursues excellence in different ways. 

Fund manager Todd Harrison reminds us, "Never confuse net worth with self-worth." You matter; you have value." Life relates to twin concepts of mastery and meaning. 

Excellence equals process. As Aristotle said, "Excellence is not an act, but a habit." 

Giving one's best effort stands on its own.  

In a 2023 postseason game, Sadie Jaggers went to school with the flu, struggled through the day, and made it to the game. Her 'best' that day included 25 kills and 7 digs in an elimination game. 

In the fourth set, Melrose got off slowly, trailing 6-10 before going on a 17-1 run, to put the game away...almost...at 23-11. But Billerica refused to die and Melrose couldn't put them away. Despite a timeout, Billerica continued on their own 13-1 run to knot the score at 24. 

Process forges excellence. "Always give your best." 

What Are Your Expectations? What Is Your Work?

In an episode of “The Bear,” Sydney makes an omelet for Sugar, the restaurant manager. Her work shows effort and precision. Her omelet is crafted not cooked. It's outstanding enough that she could put her name on it. 

Your work reflects your attitude towards it. If “A” work matters, then bring “A” attitude and “A” investment.

Be relentless. Be a dog.

Lagniappe. What does our culture look like? 

Nick Saban said, "We can't have complacency, we can't have selfishness, and we can't lose our accountability."

Because that's how culture dies.

It doesn't collapse overnight - It crumbles quietly.

Here are 5 silent culture killers every team must avoid:

1. Letting Toxic… pic.twitter.com/lbkzEFeg5b

— Coach AJ 🎯 Mental Fitness (@coachajkings) June 12, 2026

 

Play On

What does a soccer goalie do after allowing a bad goal? 

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Reset. Quickly. 

1. 5 seconds.

2. Fix one thing.

3. Communicate

4. Next task

5. Reviewing the match happens later, never during. 

"MISTAKES AREN'T WHAT RUINS CAREERS. Staying stuck on them is."

The only secret sauce in sport comes from a reset, refocus, and re-engagement with the action. 

That's the next pitch, the next at bat, the next snap, the next play. 

Add to Your Toolbox - Winning Influence

Dale Carnegie's 1936 classic, How to Win Friends and Influence People, stands the test of time in relationships.

You're busy with work, school, and other activities. Let's share some highlights from the book, with a little help from Blinkist and AI to start the ball rolling. 

Praise the praiseworthy. 

"You catch more flies with honey than with vinegar." Find reasons to praise teammates. "You make me want to work harder to reach your level" or "I've never seen a player more involved." Lift others with praise of their effort or achievement. You will never forget when a coach tells you, "I believe in you." 

Take an interest in others. 

In Remember the Titans, Coach Herman Boone must integrate a football team from two different schools, two different universes. Learn about your teammates, their lives and their dreams. 

Listen actively. 

Respect another person by giving them our undivided attention. What if you were the coach? Would you want players talking among themselves, rolling their eyes, or otherwise distracted? Give the gift of attention and be coachable. 

Disagree without being disagreeable. 

No arguments are won starting from "you're wrong" or "you're stupid." Find common ground. There isn't one way to serve or one attack that fits all sizes. When we disagree, we can also ask, "What would you recommend to help solve this problem?" The best leaders don't just describe problems, they solve them. 

Be like Socrates. 

The Greek philosopher Socrates was famous for the depth of his knowledge and his questioning approach. He wanted listeners to come to their own conclusions from shared facts. Learn to apply facts to develop informed opinions. President Ronald Reagan said, "Trust but verify."

Volleyball excellence is real-time problem solving. 

Set the bar high. 

"Lower the bar and you lose the winners; raise the bar and you lose some losers." - Clint Hurdle  Establish standards and provide players or students tools to meet and raise the standards. There's a story about a disruptive student. On the first day, the teacher met each student and told the difficult one, "I hear that you are a natural leader. That can add value in the classroom." His behavior improved to meet those lofty expectations. 

Coach Scott Celli has confidence in the returning players improving and achieving a high degree of success. Meet that challenge. 

Lagniappe. ChatGPT Plus shares three key principles from the book:

1. Show Genuine Interest in Others

Carnegie argues that people crave appreciation and understanding. Taking a sincere interest—asking questions, listening attentively, remembering names, and valuing others’ perspectives—creates authentic rapport. As he put it, “You can make more friends in two months by becoming interested in other people than in two years by trying to get people interested in you.”

2. Avoid Criticism, Condemnation, or Complaint

He warns that criticism breeds defensiveness and resentment. Instead of attacking mistakes, he advises encouraging improvement through empathy and understanding. His guidance: “Any fool can criticize, condemn, and complain—but it takes character and self-control to be understanding and forgiving.”

3. Give Honest and Sincere Appreciation

Carnegie distinguished between flattery and genuine praise. Real appreciation focuses on effort, contribution, or character. Recognizing others with authenticity motivates and strengthens relationships. “The deepest principle in human nature is the craving to be appreciated.”

Lagniappe 2. Commit to our best every day. 

Players have 2 choices: Either pout or prepare. Whether you play or don’t play, whether you win or lose, you will never regret working hard, making commitments, being disciplined or focusing too much. These skills not only prepare you for your game, but will prepare you for life!

— Jon Beck (@CoachJonBeck) November 3, 2025

Prioritize Personal Recovery*

All opinions expressed in this blog are solely my own. The blog is not the official voice of any City of Melrose organization. *Input from AI varies from none to significant, as in this piece.

Active recovery raises performance. The final whistle ends the match; recovery extends preparation.

We study stats, watch video, and seek competitive advantages. But another opportunity follows every workout, practice, and game: individual recovery. What players do between sessions shapes their future.

"Every day is player development day." Recover as a mandate. 

Six decades ago, we 'split' a basketball doubleheader (a sophomore and a JV game). Many of us had played literally two full games. The JV coach thought our effort wasn't enough. He chose to run us for two hours...the antithesis of recovery. 

Take ownership of recovery. Teammates share a practice, but not identical recovery needs. One player sweats heavily. Another arrives after skipped meals. Another carries fatigue from schoolwork, poor sleep, or a rolled ankle. individualize.

Ask yourself: What did today take from me? What do I need?

Replace fluids. The first symptom of dehydration is fatigue not thirst. Bring a water bottle and use it. As a high schooler, I lost eleven pounds during a Sunday doubleheader in July. 

Keep drinking after activity instead of trying to catch up at bedtime. After long, sweaty sessions, replace electrolytes through food or an appropriate drink. More isn’t automatically better.

Eat to recover. Working muscles need fuel; growing athletes need enough food. Carbohydrates replenish energy stores. Protein supports repair. When dinner will come late, pack something practical: yogurt and fruit, a sandwich, or milk and a snack. Then eat a balanced meal. Consistent meals matter more than any expensive recovery product. Plan ahead with your parents. 

Protect sleep. Adolescents generally need eight to ten hours a night. . Homework, transportation, and late matches create constraints. Organize what you can. Put the phone away, settle the room, and keep a routine. Coaches share responsibility here. An unnecessary late message can undermine the habits we ask players to build.

Use recovery tools with purpose. Cold baths, warm water, thermal contrast, massage, and compression attract attention. Some athletes find them helpful, but the benefit depends on the method and the situation. Feeling less sore doesn’t prove complete recovery. Enlist the athletic trainer to assess your needs; don’t complicate eating and sleeping.

Recover mentally. Competition leaves unfinished conversations in our heads. Review the match briefly and log one lesson and one action. Write them down.

Give yourself permission to move on. A few quiet minutes, slow breathing, or time with family can work wonders. Carry the lesson forward, not disappointment.

Report problems early. Discern ordinary fatigue from pain that changes how you move. Tell the coach or athletic trainer about persistent soreness or exhaustion. 

Own readiness. Honest communication lets the staff know. Don't hide a small problem and allow it to become a serious one.

Build a short personal checklist: drink, eat, settle, sleep, reassess. Notice which habits leave you ready and which leave you dragging. Teach teammates. 

Control what you can control. Take responsibility for recovery and be ready to help your teammates.

Timeless

"Experience is what you get when you don't get what you want."

The great advantage of youth is the "learning runway" ahead of you. Age doesn't convey wisdom. Knowledge does not equal wisdom. Experience sometimes is the best teacher. 

Often wisdom lies buried in ancient concepts. 

1. "Control what you can control." 

You control your attitude, choices, and effort. Choose to be positive, to believe in hard work, and in yourself. As important as making good decisions is avoiding bad ones.

2. You don't have to share your opinion about everything. 

"An empty barrel makes the most noise." That goes for direct verbal communication, texts, and communication on social media. 

While we have freedom of speech, we don't have freedom from consequences. 

3. Habits are "votes" in favor of favor of the people we want to become." 

James Clear (quote above, Atomic Habits) clarifies the power of habits. Aristotle ostensibly wrote, "Excellence is not an act but a habit." In addition to choosing our habits, we have the opportunity to check our progress and adjust them as needed. 

4. Serve the team. 

Put the team first. Coach John Wooden's "letter to players" explained that although players may not always agree with his decisions, he would always make decisions in the best interest of the team.

Just as the coaches make lineup, strategy, and "operational" decisions in the best interest of the team, you should make the same commitment at home, on the team, and in your future jobs. Teamwork is a choice.

Being coachable also includes being candid about injuries and illness. Playing hurt may make you unavailable later. 

5. Be part of a learning culture. 

Learn every day. Share what you learn and share credit. Learn about what makes good leadership, what shapes culture and decision-making. 

6. Become a storyteller.

Stories change lives. People remember stories...both true and false. Stories impact people's hearts and minds. Remember to SUCCESS acronym... 

• Simple
• Unexpected
• Concrete
• Credible
• Emotional
• Stories

7. Read

"Every story is about someone searching for something." 

Write your narrative and make it exceptional. 

Lagniappe. Just as in basketball screening, it's better to wait and be late to attack. 

 

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Westwood Stats

Westwood Stats 

Attacking (kills)

Elise (10), Adriana (9), Sadie (8), Elisa (7)

Serving (service points)

Adriana (12), Dani (9) ---- Team Total 38/71

Assists 

Sadie (21), others (10) - good out of system

Digs 

Sadie (10), Dani 9) Alisa (8),  Gen (7)

Receptions

Adriana (12), Gen (11), Alisa (11) 

All Gas, No Brakes - Appreciate the Competitive Character of These Girls

Seek continual ascension. Apply sports psychology to that end. 

Visualization promotes positive psychology. Create a mental highlight reel. 

Understand your identity as a team and as a player. "This is who we are." And know your game, "This is how we play."

"Pound the rock." If it takes a hundred hits to break the rock, keep hitting.

Athletic performance relates to skill, sport specific IQ, athleticism, and mental toughness. Specifically, one player on MVB has a learned ability to 'read' the defensive geometry and "hit 'em where they ain't."

Highlights:

Elise gets a "C" slide attack and Westwood digs it out but at a disadvantage. 

Adriana Santoriello filled her toolbox to include pipe attacks. 

There's a basketball saying, "Great offense is multiple actions" and "great defense is multiple efforts." Sabrina McArt's athleticism getting "hands on" the block keeps the play alive and Alisa Dautovic gets a rare "three touch" kill. 

Amelie Johnson brings length and athleticism to the right side, translating to a block-kill.

 

More 'multiple efforts' as Anna Burns digs out a rocket and Sabrina blocks at the net until an unforced error happens. 

Amelie reveals parts of her toolbox with a great save at the net followed by a "rainbow kill." Old-time announcer Keith Jackson would say, "And she's only a sophomore." 

You never know when a "Got to have it" point arises. Gen Overlan digs a tough serve, Dani DiGiorgio adjusts to a ball from the heavens, and Elise keeps the ball alive. Then an unforced error issues the point. 

Director Mira Nair says, "You need the soul of a poet and the hide of an elephant." Elise finds a soft spot in a critical moment. 

Appreciate the athleticism, power and grace of these young ladies. Elise crafts another point with a block. 

Sadie Smith does Sadie Smith. A ball ricochets off the rafters and she makes an incredible adjustment. Watch the corner flag official who does not hesitate and calls the ball in.

 

Sadie Smith excavates the point of the season. She digs a deflected ball in an otherworldly Edelman Super Bowl moment. 

Another magnificent point with Dani digging deep and Melrose outlasting Westwood. Play "harder for longer." 

The Chrysalis

Athletes undergo transformation. Just as a monarch butterfly begins as a caterpillar, athletes go through a transformation. 

One intermediate stage is the chrysalis, where the athlete is neither newbie (caterpillar) nor champion (butterfly). They become a chrysalis - an intermediate form. 

With the right conditions, possibility becomes reality.

Successful development: The caterpillar must have accumulated enough nutrients and energy before pupating. The chrysalis doesn’t eat.

Appropriate temperature: Development depends on environmental warmth within the species’ tolerable range. Some species must pass through a seasonal dormant period before continuing.

Suitable moisture: Conditions must prevent excessive drying without prolonged wetness that encourages disease.

Protection from damage, disease, and predators: The developing butterfly must remain alive and sufficiently intact.

Time: Metamorphosis follows a biological timetable—often weeks, but sometimes months when overwintering.

Space for emergence: The butterfly needs clearance and a secure surface from which to hang while it expands its wings with fluid and allows them to harden.

Metaphorically, we see athletes in the chrysalis phase. The postseason creates a "space for emergence" to differentiate yourself and your team from the other butterflies.

Self-care, family support, and coaching can take you where you cannot go alone.

Learn to fly. 

Playoffs, Round of 32: Melrose 3 Westwood 0

Melrose brought playoff volleyball back to the Veterans Memorial Middle School gym, emerging with a 25-17, 25-16, 25-23 win over the Westwood Wolverines. Melrose advances to the Sweet Sixteen, hosting Dartmouth Tuesday at 6:00 P.M. as Dartmouth swept Marblehead. 

It was the first home playoff game for many of the MVB roster and a valuable learning experience, especially the third set.

Westwood was advertised as having strong middles and potent serving, raising the question as to whether they were "Woburn lite." The Wolverines play a highly competitive schedule including Canton, Hopkinton, Holliston, Medfield, Norwood, and Bellingham - and had been competitive in many of those matches. 

Melrose controlled the first two sets before Westwood made adjustments and gained the edge for parts of the final frame.

Everyone was solid for Melrose; Adriana Santoriello, Elise Marchais, and Alisa Dautovic were all in or near double digit kills.

Liberos Anna Burns and Gen Overlan were on point, as were middle Sabrina "Air" McArt, Dani DiGiorgio, and "Disney" (Happiest Place on Earth) Amelie Johnson. 

And the sharpest knife in the drawer was Freedom Division MVP Sadie Smith, who "Roy Kented" her way around the court, making improbable or impossible plays, while delivering an estimated eight kills. 

A few highlights: 

Sabrina McArt wins a joust at the net.

Adriana punishes an overpass with topspin. 

At point 32, Elise shows her menacing middle skill and on the next point Adriana changes up with an ace. 

In the third set at point 32, trailing 15-16, Sabrina puts up the roof. 

Tied at 23 in the final frame, Adriana finds a seam. 

Melrose Notes: Solid crowd on hand to cheer on MVB. One face in the crowd was Elena Soukos, graduating next month from Northeastern. Elena led her team to a Sectional Title (Final Four) and earned the "Triple Crown" of Globe and Herald All-Scholastic and All-State. 

More highlights tomorrow...

The Mental Model of Inversion

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The late Charlie Munger often cited the mental model of INVERSION, citing the mathematician Carl Jacobi. 

Munger approached problems by considering "How do we guarantee failure?" Premortem examinations analyze what can go wrong. Contractors use blueprints. Medicine often uses critical pathways. Chefs find quality ingredients and recipes. 

Conditions matter. Don't pour concrete at ten degrees Fahrenheit. Don't work out in hundred degree heat. "Life is about the management of risk." 

This also leverages "The Power of Negative Thinking" as in do the opposite of the 'bad thing'. 

1. MVB is a learning culture. Many MVB student-athletes represent on the Honor Roll.

2. Offseason play is the norm. "Repetitions make reputations." 

3. Effort equals expectation.

4. Elite teams "play harder for longer." 

5. Every top-ranked team plays strong opponents. "Iron sharpens iron."

6. Competitors want coaching. "Mentoring is the only shortcut to excellence."  

7. The most powerful motivation comes from within. 

Avoid the "One-Handed Economist"

Disclaimer: All opinions expressed in the blog are solely my own. The blog is not an official publication of any City of Melrose organization. 

Coaching resembles economics because it often rewards better "allocation of scarce resources."

The "one-handed economist" (or coach) is limited because there is no 'on the other hand'. 

The great coaches often seem comfortable holding two competing ideas simultaneously..."we have significant potential" and "production is not the same as potential."

That's a reason to gravitate toward people like Charlie Munger, Howard Marks, and Nassim Nicholas Taleb. None of them think in absolutes.

In coaching, the same principle applies.

• A player can be talented and undisciplined.
• A team can be successful and fragile.
• A loss can be disappointing and informative.
• A player can be terrific and have a slump.
• A coach can be experienced and wrong.

F. Scott Fitzgerald remarked:

"The test of a first-rate intelligence is the ability to hold two opposed ideas in mind at the same time and still retain the ability to function."

That's almost a definition of good judgment.

In fact, the ability to live comfortably in that tension may be one of the advantages of experience. Younger analysts often seek certainty. Older ones learn that certainty is usually a disguise worn by ignorance.

Or as a veteran coach might put it:

The best decisions are often made not by the coach who has all the answers, but by the coach who asks:

"What am I missing?" and "What would have to be true for the opposite view to be correct?" (Munger's principle of inversion)

That's the opposite of the one-handed economist. It's also the opposite of dogma. 

Strong programs continually reevaluate assets and limitations, looking to consolidate strengths and lessen weaknesses. That works for individuals, too.

Lagniappe. Life is about balance...work-life balance, benefit-risk balance, certainty-uncertainty balance. Courage balances recklessness and fear. Confidence balances arrogance and doubt. Know your ability yet stay humble and hungry. 

This player flew in from Alabama this weekend.

Something interesting happened.

Every time he made a bad swing...

he had something to say.

Every time he missed a ball...

he had an explanation.

Every time something went wrong...

he gave it attention.

But every time he… pic.twitter.com/C73Dhs3c8i

— Jermaine Curtis (@JermaineCurtis) May 31, 2026

Aggressiveness - Find Balance

Skill, aggressiveness, and consistency matter. What separates aggressiveness balancing timidity and recklessness? 

“Aggressive means committing to a good decision. Reckless means taking a risk the situation doesn’t justify.” If the ball is below the top of the next and you're standing, physics defies a good swing. Ball goes into the net. 

Both can produce mistakes. The outcome alone doesn’t tell you which it was. A well-chosen swing can go out; a poor choice can land for a kill.

Here's an AI breakdown:

Situation	Aggressive	Reckless
Hitting	Attack the opening with a committed swing.	Force a low-percentage shot despite a poor set and a waiting block.
Serving	Serve with pace or placement you can reproduce, challenging the receiver.	Chase extra velocity beyond your control without a sound reason.
Defense	Read the play, move decisively, and pursue the ball.	Abandon your responsibility on a guess or pursue through a teammate.
Out-of-system play	Make the strongest controlled play available and prepare for the next contact.	Try to manufacture a spectacular kill from a ball you can barely reach.

Aggression should match the situation. A good set welcomes a hard swing. A tough set may call for a deep role shot, a power tip, or sending a downball that lets your team recover. Each requires intent and commitment. 

Volleyball is a thinking person's game; quality playing and practice experience helps your decision-making. 

Processing and Execution

Most sports combine processing and execution. An analogy comes from Air Force Colonel John Boyd, dogfighting tactician who developed the "OODA loop" concept - observe, orient, decide, and act.

Volleyball distills to see, read, choose, and execute.

The defender sees the server's or attacker's approach, reads the type and direction of attack, instantly deciding on a course of action (e.g. platform or overhand dig), and executes. 

Or the attacker sees the setter, reads the ball, repositions the attack type and location, and strikes the ball. 

Fill your toolbox by improved processing (volleyball IQ) with the required skill, athleticism, and competition that differentiates you. 

Skill without the athleticism doesn't get a player to the ball. Better 'reading' the play upgrades your toolbox. "Competitive character" allows you to play harder for longer, regardless of the situation. 

Grow your game long term:

• Watch video and reading players during practice and while on the sideline
• Work on platform skills, attacking, blocking, setting, serving - emphasizing skills you use the most
• Build more athleticism
• Upgrade focus and mindfulness to become more resilient

"Automate" plays via working memory. During practice, work on your mechanics, but just as during a golf swing, in games swing don't think. 

Lagniappe. Exceptional players want coaching. 

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"Boston Globe" Volleyball Tournament Preview

The Boston Globe shared its tournament preview.

An abbreviated response is, "If I were qualified to write my own, then I should be doing that."

Oliver Ames is the defending champion and deserves their roses. Barnstable (18 D1 championships) with HoF Coach Tom Turco (800 wins) always belongs in the conversation. 

Author A.J. Traub gives a nod to Adriana Santoriello as a Player to Watch. Fair enough. 

Here's the schedule via MassHSVB.com 

 

Postseason Starts Friday at 4:30 at Home in the Round of 32

 

Defense or Offense?

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Teams succeed when nobody cares who gets the credit. In team sports, both defense and offense must work together seamlessly.

How? 

• Get everyone on the same page.
• Communicate. 
• Be a supportive teammate
• Practice intentionally. If it's serving practice, have a target. 
• Listen. Be coachable. 

And "never let go of the rope." 

You Can't Do What You Can't Do

Stay out of your own way.

Maybe it’s serving, setting, or digging. Everything is going your way.

You’re not playing over your head. You may be playing to peak ability but “you can’t do what you can’t do.”

Performance relates to both decisions and execution. When both are “in the zone” or “in flow,” exceptional play happens.

You can’t put “lightning in a bottle” but can show confidence and positivity from the opening whistle.

Blending attitude, aggressiveness, and consistency informs remarkable play.

Here's an AI take on "getting off to a fast start." 

Fast starts are often the result of what happened before the first whistle.

1. Reduce the Time Needed to Reach Competitive Arousal

Some teams walk into the gym emotionally flat. Others arrive overexcited and make unforced errors.

The goal is not maximum energy. The goal is optimal energy.

Questions:

• Is the pregame routine consistent?
• Is music helping or hurting?
• Are players mentally prepared for the opponent?
• Do players know exactly what the first five points should look like?

Many teams need 15 points to settle in. Great teams are ready on Point 1.

Exceptional players show up early. 

2. Win the First Battle

Teams often think about winning the first set.

That's too large.

Think smaller:

• Win the first serve-receive pass.
• Win the first transition ball.
• Win the first free ball.
• Win the first rally longer than five contacts.

Small wins create momentum and confidence.

Competition is won possession by possession, ball by ball. 

3. Simplify Early

Teams sometimes start matches trying to do too much.

Early in a match:

• Serve in.
• Communicate.
• Pass high and inside.
• Take smart swings.
• Eliminate cheap errors.

The objective is to establish rhythm before pursuing perfection.

John Wooden often emphasized that confidence comes from preparation and execution. Early execution builds confidence quickly.

Simple is hard...and trainable. 

4. Practice Starting

Many teams practice volleyball.

Few teams practice starting.

Examples:

• Begin drills at 22-22.
• Start scrimmages at 0-0 with consequences.
• Track the first five rallies of every scrimmage.
• Award points for winning the first sequence.

If starting fast matters, it should be practiced.

Novel approaches can help. 

5. Leadership Must Show Early

The first few points are often emotionally contagious.

Players watch:

• Body language
• Communication
• Response to mistakes

The reliable leaders on the team should be visible immediately.

This connects directly to your recent reliability post:

Your body language is a billboard for your confidence and self-belief.

If the first missed serve produces slumped shoulders and silence, the team receives a message.

If the first mistake produces immediate communication and refocus, the team receives a different message.

Concluding Thoughts:

Fast starts are rarely about motivation. Think preparation, clarity, and habits. There no "on" switch. You have already done the work necessary to be ready before the first serve is ever contacted.