Athletes are constantly putting so much stress on their bodies, which is why recovery/rehab is so important! For those of you who went to Nationals or have played in National Qualifiers you know just how draining 3-4 days of volleyball can be. Playing on those hard surfaces (like sport court laid on top of concrete) can cause a lot of damage because so much force is absorbed by your knees, ankles, and spine. So to keep my body healthy here are a few things I do right after a long day of matches: - Rest (allows muscle tissue to repair and prevents injures related to overuse) - Ice Bath (reduces inflammation and boosts blood circulation) - TENS Unit (Transcutaneous Electrical Nerve Stimulation, sends electrical pulses to your muscles and naturally alleviates pain) - Stretching (reduces risk of injury and prevents muscle stiffness) - Cupping (promotes blood flow to inflamed/painful areas, relaxes muscles) - Hydration (drinking lots of water removes lactic acid and improves cognitive performance)

Video #1 was taken in 2022 so about a year of working with Billy. By this point the PowerCore mechanics were starting to click, but I wasn’t hitting the ball as hard as I knew I could. Before going though Billy’s arm speed program, I was consistently hitting balls around the 30-32mph range. Video #2 was taken earlier today as my club team competes at USAV Nationals in Dallas! It has been so rewarding to see all of the hard work and time I’ve put into the Arm Speed Program pay off. I’ve increased my hitting velocity by 20mph! And I am now hitting balls in the 50-52mph range!

Hello everyone! My name is Emery Johnson, I am from Fort Collins, CO and I’m 16 years old. I started working with the PowerCore 360 program when I was 12 so it’s been 4 years now! I was one of the first athletes to go through Billy’s online Master Class back in 2021. Working with this program has allowed me to play volleyball at a high level and do so without injury. As an athlete that’s trained with PowerCore for many years, Billy has asked me to share some of my thoughts and experiences with younger athletes going through the program! So to answer the question I above, I think that the most important thing I’ve trained in the last 3-6 months is muscle memory within my arm swing. Twice a week for the last 5 months, I’ve been in the gym with Billy working to improve my hitting mechanics and velocity. During games there are so many strategy related things to think about, so for me it’s been really rewarding knowing that I can hit the ball hard and with correct mechanics without even thinking about it. When it comes to games, play how you know how to play, and then use practices (and training sessions) to improve/fine tune your mechanics. And remember, muscle memory takes time!