Pay Yourself Explosiveness

The third leg of the four-legged improvement stool is athleticism. Whatever one's genetic makeup, training can boost athleticism - strength, quickness, conditioning. MVB has some wonderful athletes who will benefit from higher performance and injury resistance. 

Plan your training. First, a warmup recommended via ChatGPT Plus:

There is a recommended way to warm up for volleyball plyometrics, and it matters a lot. Going straight into jumping drills without prep is one of the fastest ways to irritate knees (patellar tendon) and ankles.

A good warmup should do three things:

1. raise temperature

2. activate key muscles (glutes, calves, core)

3. rehearse landing mechanics before explosive work

Here’s a practical, volleyball-specific sequence you can actually use with an emphasis on control: 

1. General Warmup (3–5 min)

Get your body temperature up:

• Light jog or shuffle

• Backpedal → forward run

• Carioca (grapevine)

2. Mobility + Dynamic Stretch (5–7 min)

Focus on joints used in jumping:

• Leg swings (front/back & side/side)

• Walking lunges + twist

• Ankle rocks (knee over toe)

• Hip openers

3. Activation (5–8 min)

This is where most people cut corners—but it’s critical.

• Glute bridges (10–15)

• Mini-band lateral walks

• Calf raises (slow, controlled)

• Plank or dead bug (core)

4. Landing Mechanics (VERY important)

Before plyos, teach your body how to absorb force.

• Snap-downs (rise on toes → drop into athletic stance)

• Stick landings (jump → hold landing 2–3 sec)

• Focus on:

  • Soft, quiet landings

  • Knees tracking over toes (not collapsing inward)

  • Hips back

5. Low-Intensity Plyo Prep (Progression)

Gradually ramp up:

• Pogos (quick ankle hops)

• Line hops (forward/back, side/side)

• Small squat jumps (50–70% effort)

6. THEN your main plyos (see below)

Now you’re ready for:

• Approach jumps

• Box jumps

• Depth jumps (only if experienced)

Volleyball-Specific Add-On

Because volleyball is approach-based:

• 2–3 controlled approach jumps at ~70%

• Focus on arm swing timing and penultimate step

⚠️ Common Mistakes

• Skipping landing prep → leads to knee pain

• Going max effort too early

• Ignoring ankles/calves (huge for vertical + injury prevention)

Bottom line

A proper warmup isn’t just about “loosening up”—it directly improves jump performance and reduces injury risk. Think of it as part of the workout, not a prelude.

Pogo work

Do this with your kids. https://t.co/jOOO1Kb8hu

— Tyrone V. Ross Jr. (@TR401) March 19, 2026

Dynamic plyometrics (easy to understand why to warm up)

Plyometric session with our 18U Club Volleyball players. pic.twitter.com/EJmAbmwCjV

— Missy Mitchell-McBeth (@missyMmcbeth) March 19, 2026

More on Belief

Flanking the top of the Wooden "Pyramid of Success" are faith and patience. What words substitute? BELIEF and TIME. 

Nir Eyal excavates the power of belief in his book, "Beyond Belief." Belief impacts everything we do. 

You trust in your family because you've learned to believe in them. Belief impacts your academic performance. If your identity is academic excellence, it reinforces attention, study habits, and 'work product'. By now, you should realize that your earned expertise and experience in volleyball get you on the team and on the court. 

Belief drives effort

If you don't think that reps, game play, video study, and strength and conditioning make a difference, why would you make the sacrifice? 

Belief shapes attention

If you've watched some video of elite Melrose players, then you've seen how Hannah Brickley, Brooke Bell, Sarah McGowan and others went about their business. Attention is the first price paid for excellence. To be an excellent server, you have to believe, "I'm good at serving and I'm getting better every day." 

Belief forms competitive character

Coach Scott Celli and I have talked from time to time about "dirt dogs." Dirt dogs go beyond, get bruises and floor burns, and come back for more. Leah Fowke was an excellent example of a dirt dog. There are a bunch on MVB 26. 

Belief impacts performance under pressure

Your belief in yourself fashions your identity and identity relates to the "clutch gene." Your performance under pressure during the biggest matches reflects and reinforces your beliefs. Be worthy of the self-talk, "I rise to meet the moment. That is who I am." 

Belief travels with consistency

"You can only be as good as you believe you are." Confidence balances arrogance at one extreme and doubt on the other. The player with self-belief tells herself, "Hit it to me. I will make the play."

ChatGPT suggested:

Many volleyball problems are belief problems:

• Players who don’t believe they can jump higher don’t attack training.

• Players who don’t believe they can read hitters don’t watch the shoulder and arm.

• Teams who don’t believe they can beat strong opponents play cautiously.

Former Celtics Coach Rick Pitino wrote a book, "Success Is a Choice." To earn success, earn belief. 

Lagniappe. Belief is growth. 

LA Rams HC Sean McVay - Be An Elevator

"We want to try and be elevators, we want to try and help people be able to reach their highest potential."

"What that means is that you elevate every person/situation that you're a part of. That's what great leaders do."

"I know when I… pic.twitter.com/eFvSXBHGid

— James Light (@JamesALight) January 25, 2026

Shaping Your Career Often Begins in the Weight Room or the Field

View this post on Instagram

A post shared by Conscious, Gentle, & Calm Parenting Tips + Advice (@parentcub)

"Good artists borrow; great artists steal." - Picasso 

This piece "borrows" heavily from the "parentcub" thread.

Work ethic, training, and collaboration translate to your career. This post steals the best ideas from this instagram thread. Print and save? That's your call. Read the thread and internalize ideas that resonate. 

"She didn't get to the boardroom because she had the best grades." She learned how to fail, to get up, and fail better. 

Ernst & Young surveyed over 400 female executives. 94% of them played competitive sports. 

Sports make you harder to break. 

The pressure of competitive athletics produces resilient leaders.

Team sport teaches you that your performance impacts others. 

Team sports lowers circulating stress homes. Lessons learned on the court translate to the executive suite...calm under pressure.

Athletes describe better self-esteem and lower anxiety. Coping with stress is part of the training. 

Failure instructs athletes about intelligent risk-taking and the need for resilience. 

The workplace will challenge you. Athletes bring that resilience recall to the job. 

Sports help train women who know how to work hard and to succeed. 

Lagniappe. Learning is 'nonlinear'. Everyone experiences fits and starts. 

You don't need to get comfortable before you can practice your skills.

Your comfort grows as you practice your skills. pic.twitter.com/aCWrsc1QM8

— Reads with Ravi (@readswithravi) March 18, 2026

You Didn’t See this Here

View this post on Instagram

A post shared by Reese Bates (@reesebatesvolleyball)

Practice, practice, practice. 

Words Are Actions - Inspired by J.L. Austin*

*Significant input from ChatGPT Plus

Concepts from J. L. Austin in How to Do Things with Words fit coaching because they affirm that language is action. 

Words are descriptions, commands, promises, and more. 

Examples:

"You bring a unique level of toughness to the court."

"Put your gear on and show them who you are." 

"We and young and we are hungry." 

British philosopher J. L. Austin argued that language does more than describe the world. Words do things. When someone says “I apologize,” “I promise,” or “I resign,” the act occurs through speech itself.

Language shapes confidence, effort, trust, and accountability. Words create environments.

1. Words Create Reality

Some statements make something happen (declarations).

“I name you captain.”
“You’re starting tonight.”
“Practice begins at 3:30.”

They decide. The same applies to athletes. “You are becoming a great passer.” Coaches reshape identity. 

2. The Speaker Matters

Speech works when spoken by the right person in the right context.

A coach names the lineup. A referee declares a point. Authority matters.

In sports, the coach’s voice carries weight. A respected coach can change an athlete’s confidence instantly. That is why careless criticism travels far.

Leadership amplifies language.

3. Words Set Standards

Some statements function as promises.

“We dive for every ball.”
“We celebrate teammates.”
“We don't blame.”

These are not slogans. They set norms. Spoken repeatedly and enforced, they become culture.

Language shapes culture.

4. Feedback Is Intervention

Correction intervenes in performance.

“Get your onramp to attack.”
“Beat the ball to the spot.”
“Reset.”

Those words redirect attention and movement.

Top coaches use simple, specific language. Clarity works.

Confusing words create confusing play.

5. Repetition Builds Identity

Austin showed that speech acts rely on repetition and recognition.

Repeated statements shape identity.

“You are tough.”
“You are resilient.”
“You are a great teammate.”

Over time, athletes live up to the language they hear.

This relates to the Pygmalion effect in psychology: expectations influence performance.

Coaches teach more than skill as they author identity.

Coaching Lessons

Speech acts fill practice.

A whistle starts a drill. A correction changes scrimmage. Compliments build confidence.

Lagniappe. Snap to it. 

Body Weight Exercises

Take advantage of what you carry around with you daily by doing "body weight exercises." 

"High intensity circuit training" (HICT) seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve V˙O2max and muscular fitness."

With a jump rope (for aerobic conditioning) and HICT you can accomplish a lot without expensive or unavailable equipment. 

"Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times."

1. Jumping jacks Total body
2. Wall sit Lower body
3. Push-up Upper body
4. Abdominal crunch Core
5. Step-up onto chair Total body
6. Squat Lower body
7. Triceps dip on chair Upper body
8. Plank Core
9. High knees/running in place Total body
10. Lunge Lower body
11. Push-up and rotation Upper body
12. Side plank Core

Can't remember the list? Take a picture with your phone as a 'go by'. 

Creating a Hit Show

A successful team is similar to a "hit" movie. Each template has 1) talented stars 2) skilled supporting cast 3) behind the scene contributions 4) inspiring director. All the components working in selfless harmony on set. #OscarNight

— Gordon Chiesa (@gchiesaohmy) March 15, 2026

Leverage the power of analogy. Coach Chiesa likens team sports to Hollywood productions. Let's examine the possibilities. 

Talented Stars

Top players are "the straws that stir the drink." Tom Brady says that the hidden factor is 'consistency', the ability to show up and to perform at a high level, day after day when its hard. Miami Heat coach Erik Spoelstra reminds us "there is always a pecking order." Being 'the star' means attention that cuts both ways, the highlights when winning and the critical spotlights when not. 

“To be successful, you don’t have to be special. You just have to be what most people aren't: consistent, determined, and willing to work for it. No shortcuts.”

— Tom Brady

Success favors consistency. pic.twitter.com/8H2yk2Brb7

— Curious Minds (@CuriousMindsHub) March 7, 2026

Supporting Cast

Poet John Donne wrote, "No man is an island, entire of itself; every man is a piece of the continent, a part of the main." Each part makes the whole.

Volleyball is not golf or tennis, one player against another. Team sport challenges people to collaborate and build a whole greater than the sum of its parts. Offseason training is an ecosystem that allows you to shape a shared vision, shared mission, and shared sacrifice in pursuit of greater goals. Be "force multipliers." 

Be there not only with each other but for each other. 

Show up daily with your best effort, even when you don't feel like it. 

Behind the Scenes

Ordinary people can shape extraordinary accomplishments with a support system. Your family provides you with the picks and shovels to help you mine gold. Recognize their sacrifice and support that allows you to do what you love. 

Make their job easier by being part of the team at home. 

Do yourself a favor by taking care of your business at school. And help yourself by keeping a 'scrapbook' of both traditional and electronic media.  

Inspiring Director 

"The director is the keeper of the story." - Ron Howard   Coach Scott Celli and his staff are your biggest advocates and supporters after your family. Understand that "mentoring is the only shortcut to success." Coaches have limited direct impact during the offseason. "Pick their brains" prospecting for tips that help you achieve the "asymptote of excellence." 

Image created with ChatGPT Plus

"You own your paycheck." If you want a hit show, craft your blueprint. 

Lagniappe. Volleyball education... MVB has always excelled at the net, even when they didn't have "elite size." AVCA Tip of the Week shares an action to improve around the net. 

Bent Knee Calf Raises

Via ChatGPT Plus, a helpful slant board exercise: 

Bent-Knee Soleus Raises (Most Important)

Why it matters

During a vertical jump the knee is partially bent, which means the soleus muscle contributes enormous force production. Many athletes undertrain it.

How to do it

1. Stand on the slant board facing uphill.

2. Bend knees slightly (athletic stance).

3. Raise heels slowly.

4. Pause at the top.

5. Lower under control.

Prescription

• 3–4 sets

• 8–12 reps

• Slow tempo (3 sec down)

Volleyball application

This builds the “spring” in the lower leg used during the final extension phase of the jump. 

The Pygmalion Effect

We’re all works in progress. One of the quiet privileges of coaching is realizing that, sometimes, your influence can change the direction of a student’s life.

In 1913, George Bernard Shaw wrote Pygmalion, inspired by the old Greek myth of a sculptor whose statue comes to life. The musical and film My Fair Lady tells the same story in a different form as Professor Henry Higgins transforms a street merchant (Eliza Doolittle) into a lady. In their own way, coaches and teachers revisit that story every day.

Psychologists call it the Pygmalion effect - the idea that high expectations can lead people to perform better. In a famous classroom study, researchers Robert Rosenthal and Lenore Jacobson found that when teachers were led to believe certain students would excel, those students often did.

It’s the classic self-fulfilling prophecy. When mentors communicate belief, students often rise to meet it. And that belief can extend beyond performance to values - things like sportsmanship, effort, and character.

Of course, simple ideas aren’t always easy to execute. Growth requires clarity, specificity, and honest correction. And there’s an old reminder that still holds true: you can lead a horse to water, but you can’t make it drink.

As coaches, we’re always looking at the raw materials—size, athleticism, curiosity, work ethic—and imagining what a player might become. We project forward. We hope. And when that potential finally comes to life, it’s one of the most rewarding parts of the job.

I'm unsure who will be the next MVB version of Eliza Doolittle, but I know that she is out there. 

Lagniappe. Our greatest challenges... 

Your competition isn’t other people. pic.twitter.com/2ZCr4uU9by

— Reads with Ravi (@readswithravi) February 22, 2026

MVB on the Road in Philadelphia

One MVB Mom said, "There are only two seasons - volleyball season and offseason volleyball." 

A number of MVB players are on the road in Philadelphia this weekend. 

Click to enlarge photographs. 

Walkup Music, Walkoff Music

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

Sport echoes the present and the past. Every time a team or an athlete steps on the court, they have something to prove. "The last time" doesn't count today.

Baseball famously has walkup and walkoff music. Yankee closer Mariano Rivera had Metallica's "Enter Sandman" as he arrived to put the opposition to sleep. 

Edwin Diaz, now on the Dodgers, was greeted by Timmy Trumpet. 

The Red Sox play "Dirty Water" after victories. 

Team Italy informs the latest iteration in the World Baseball Classic. After wins, Bocelli's "Time to Say Goodbye" fills the stadium.

 

Define your destiny with your work, the "price you gotta pay"...and sometimes your anthems. 

Belief as a Tool

Four minute video shares the power of belief. From his article: 

These three questions will help:

1. Is this belief helping me see opportunities or blinding me to them?
2. Is this belief giving me energy or draining it?
3. Is this belief pushing me forward or holding me back?

Analogies or examples:

1) In Man's Search for Meaning, psychologist Viktor Frankl discussed his "experience" at Nazi death camps and his perceptions of what kept prisoners going. 

2) Admiral James Stockdale, long held as a prisoner-of-war in Vietnam, survived a gauntlet of tortures and led his men to resist becoming political tools of their captors. 

3) Joe Rantz was literally sent out of his home at age 15 during the depression, found hard, physical work to survive, and became an Olympic rowing champion at the University of Washington. His story is revealed in The Boys in the Boat, one of the best books I have ever read. 

What is your MVB situation and beliefs? 

1) Do you see opportunity ahead of you, regardless of your class, if you improve?

2) If you don't believe, can you reinvent your beliefs and work? 

3) Are your current beliefs limiting or liberating? 

Every year at the breakup dinner and season celebration, Coach Scott Celli reminds players that every position is available. Certainly with graduation, opportunities abound. I couldn't name the Opening Day starting lineup and I doubt that Coach Celli could either. 

Some memorable players underwent positional changes. Here are a few:

Alyssa DiRaffaele moved from attacker to libero and helped get to the State Finals. 

Gia Vlajkovic moved from setter to outside hitter and earned "Triple Crown" status (All-State, Globe and Herald All-Scholastic) and a pair of sectional titles. 

As a senior, Sadie Jaggers moved outside from middle and likewise earned the "Triple Crown." 

Exceptional players have exceptional beliefs and earn extraordinary trust. 

Lagniappe. Enjoy the struggle. 

Steve Nash shares the truth about the journey to greatness.

"You don't have to be the chosen one."

"The secret is to build the resolve and spirit to enjoy the plateaus - the times when it doesn't feel like you're improving and you question why you're doing this."

Most people… pic.twitter.com/hybx2MhCae

— Coach AJ 🎯 Mental Fitness (@coachajkings) March 14, 2026

You Own Your Performance Psychology*

*Adapted from my basketball blog

Review the "Achievement Equation," which applies 'across the board' at home, in school/work, and in your extracurricular activities (e.g. sport). 

ACHIEVEMENT = PERFORMANCE x TIME 

To maximize achievement, invest time and raise your standard of performance. Ask "what do I need to do to raise that standard?"

1. Commitment

• Skill development has no substitute.
• Strategy is knowing what to do in any given situation. 
• Physicality - sport rewards athleticism, strength, quickness, endurance
• Psychology of high performance is resilience/mental toughness. 

When she was at American University, Cecilia Kay told me about a teammate who barely played. But the young woman attacked practice with the attitude of preparing as though she would be playing full time. She didn't allow a lack of minutes to compromise her effort. That is professionalism. You can be fifteen years old with a professional attitude. Is that your best effort doing homework? 

2. Value #1

The best players make everyone around them better, whether they are the 'star' or the 'supporting cast'. The defense makes the setter better. The setter empowers attackers. "Don't cheat the drill." Being a competitor in practice translates to games. If you're not in the game, encourage your teammates. 

Geno Auriemma and other top coaches film the bench. If you're not in the game, not supporting the team, and show bad body language, you won't get in the games. 

3. Impact winning 

Everyone has a chance to impact winning even when not playing. "Stay ready" (reserve) players prepare the starting group as competitors. 

When a former President visited NASA decades ago, he spoke with a custodian. The President asked about his job. The worker answered, "I helped put a man on the moon." 

4. Honor your work

Nobody can award themselves 'external' recognition. But you can award yourself integrity, courage when you're not at your best, and character. As Dr. Fergus Connolly shared recently, there's no medal awarded for doing your job. The "Fourth Agreement" is "Always do your best." Neither apologies nor regrets are needed when doing your best. 

George Roberts was a carpenter with workers working some of his jobs. He told them to "sign your work," meaning to ensure that the quality was so high that you could take ownership. 

5. "Look for the helpers." - Mister Rogers

"Mentoring is the only shortcut to excellence." Get help from your family, coaches, and teammates. And give help to your teammates - whether instruction to younger ones or encouragement to all. 

Be coachable. Don't hesitate to ask for help. It's honorable to do so. If you need letters of recommendation, ask. 

Summary: 

The Achievement Equation: Performance × Time

Achievement is the product of how well you perform and how much time you invest. To grow, continuously raise your performance standard and ask what that requires of you - at home, in school, and in sport.

The Four Pillars of Commitment are skill development, strategy (knowing what to do in any situation), physicality, and mental toughness. There are no shortcuts.

Make others better. The best contributors - regardless of role - elevate the people around them. Don't coast through practice. Compete in drills, because how you practice is how you play. If you're on the bench, your body language and encouragement matter; coaches notice, and it affects your playing time.

Impact winning from any position. You don't have to be in the game to contribute to the outcome. Reserve players who stay sharp push starters to be better. The NASA custodian who said "I helped put men on the moon" understood this perfectly.

Honor your work. External recognition isn't yours to grant yourself — but integrity and character are. Do your best every time, and neither apologies nor regrets are necessary. "Sign your work," as carpenter George Roberts told his crew: make it good enough to be proud of.

Seek and give help. Mentoring is the only genuine shortcut to excellence. Be coachable, ask for help without hesitation, and pay it forward to teammates. That exchange — receiving guidance and offering encouragement — is how teams and individuals grow together.

Lagniappe. Champions are champions before they have won.  

"You have to practice and play and behave like a winner if you want to win games.
It is not just something that you can decide to be.
You have to be that every single day in your approach and in your execution." pic.twitter.com/CXp0wjtkkM

— The Winning Difference (@thewinningdiff1) March 11, 2026