🏐 Why Throwing Speed Improves Before Hitting Speed in Our Arm Speed Programs In our PC360 Arm Speed programs, athletes rotate through several stations where they throw or hit a ball while we measure ball speed with a radar gun. This allows us to track real improvements in arm speed over time. Two of the most important measurements we track are: • Throwing speed on the ground • Hitting speed in the air 📈 What We Consistently See For most athletes starting the program: 1️⃣ Throwing speed on the ground improves first — and fastest.This is usually the first ball-speed metric to increase. 2️⃣ Hitting speed in the air will lag behind.Even though hitting is our ultimate performance goal, it typically takes a few weeks for hitting speeds to begin catching up to throwing speeds. When athletes track their numbers over time, they will often see hitting speeds gradually move closer to their throwing speeds as their mechanics and timing improve. 🔑 The First Changes Are Mechanical — Not Just Speed The first improvements we see are actually qualitative, not quantitative. In other words: Mechanics improve first. That’s exactly what we want. Before big increases in ball speed happen, athletes usually develop: • Better hip and torso rotation• A cleaner arm path • Improved sequencing from the ground up • A straighter hand path through the target These mechanical improvements are the foundation of future arm speed gains. ⚡ How Fast Do Mechanics Change? For athletes between ages 13–23, mechanics can improve very quickly. Sometimes it happens: • Within minutes • Within the first training session • Within just a few sessions 🚀 Then the Speed Gains Begin Once better mechanics are established: • Throwing speed usually jumps first • Hitting speed begins climbing shortly after • Over time, the two measurements move closer together This is the progression we expect to see when athletes are building speed the right way. 💡 Remember:Improving mechanics first allows athletes to increase arm speed safely, build higher long-term ball speeds, and reduce injury risk.

Speed Up Learning: Let Athletes Feel the Movement Athletes learn arm speed movements much faster when they can feel the movement, not hear about it. In the first few sessions of the College Arm Speed Program, coaches should focus on physical, kinesthetic cueing. Instead of telling athletes what to do, physically move their shoulders so they can feel how the chest and shoulders open and close as the arm swings straight through the ball toward the target. Why this works: - Talking slows learning - Demonstrating still requires interpretation - Feeling the movement teaches the body immediately What Coaches Should Do During band exercises, ground throws, and ground hits: ➡️ Place your hands on the athlete’s shoulders and guide them ➡️ Move the shoulders open and closed toward the sidelines ➡️ Let them feel how the chest and shoulders rotate At the Final Hitting Station When athletes are in the hitting line: 1. Move their shoulders right before their approach 2. Let them feel the opening or closing movement 3. Then say nothing else Avoid additional cues about the swing or approach.If athletes think about too many things, they stop focusing on the movement we want to build. The Goal After a few sessions, the movement becomes engrained in their body. Then we shift to external cues like: - Ball direction - Ball flight - Where we want the ball to land on the court 🎯 Feel first → Then perform Read entire article on our web site.

Arm speed training is nervous system training, not conditioning. If we don’t manage rest correctly, we stop training speed and start training fatigue. In the PC360 Arm Speed Training Program, we have intentionally designed recovery breaks into the program. They are there to ensure the athlete builds arm speed while avoiding injury. Read the full article here. Coaching Bottom Line These breaks are not “downtime.” It’s not wasted time when athletes are recovering — it’s the science of how the body builds speed while avoiding injury. Speed training requires: ✔ High intent ✔ High quality ✔ Full or partial recovery ✔ Repeated explosive output That is how we safely increase arm speed — not just survive the workout.

This video explains where real volleyball power actually comes from, focusing on how a strong core workout is essential. Discover how rotational mechanics create speed and how sequencing generates force, making sure you master your core exercises for maximum impact. We'll show you how to spike a volleyball with power and give you practical things you can start doing right away to feel more power in your game. Subscribe to our YouTube to get more volleyball tips!

👋 CHECK IT OUT! We have added the following Volleyball-Specific Programs to the membership: 1) middle school 💪 Strength Program, 2) high school🦵Strength Program, 3) 💥 Vertical Jump Program. ✅ Members can also jump on our weekly Volleyball Hotline Q&A Session, hosted by PC360 Founder 👱‍♂️ Billy Glisan and 👩‍🦱 Physical Therapist Kelly Fieseler, to get answers to your Volleyball: Arm Speed, 🏋️ 🏋️‍♀️ Strength, Vertical Jump and 🚑 Injury Prevention Questions. 📅 (see dates & times in the "Calendar" tab).