Hey everybody. Thank you once again for being in this SKOOL Community. I know how much you care about helping your volleyball player perform better or helping yourself if you are still playing at different levels. ANNOUNCEMENTS: -Go to Classroom -Click on the Module "3 Month Volleyball" -In here is a 3 Month Volleyball In-Season Program to helping you wisely train during your busy season. Or give you extra workouts for that edge. -It is FREE for you in here. Usually it is $50. -Check the tab in that module as well for an explanation over the program. COMING SOON: -Monthly Workouts to help with Mobility, Speed, Strength and More. Just as I stated in the 3 Month Volleyball Program Module, if you ever have questions over how to do the program, substituting equipment out, POST it the Group. I'll Coach you up and others can also add comments on how they did something using the program.

@Viktor Warkentin asked a great question: "I’ve been reading a lot about benefits of the eccentric training and would like to know if you use it and how?" Eccentric training focuses on the lowering or lengthening phase of a movement—when a muscle is producing force while it’s being stretched. - Lowering into a squat - Controlling the bar as it comes down in a bench press - Compared to lifting the weight up (concentric): - Muscles can handle more load eccentrically - It places higher mechanical tension on the muscle and tendon - It creates greater adaptation (if dosed correctly) - This is why eccentrics are powerful—but must be programmed intelligently, especially with youth athletes. Benefits: Speed, Jump, and Change-of-Direction Performance - Athletes must absorb force before reapplying it - Better eccentric strength = better elastic rebound - Improves braking efficiency → faster re-acceleration 3. Muscle Growth & Strength - High tension stimulus for hypertrophy - Builds structural strength that supports heavier and faster concentric work later. HOW I PRIMARILY USE IT: -In weight training. It's a great tool first to use when learning how to better control the weight going down to up. -As you build competency in strength training and more work capacity, you would then want to start using over 70-75% of your 1RM and 5 reps or less. -Then get really intentional with a specific amount of time on the lower phase like 3-5 Seconds slowly down each rep targeted. -I'd say it is then a more INTENTIONAL focus for about 4 weeks or so, maybe 2 weeks if you have a shorter time like training in the summer before fall season camps start up. But the foundation must be there or you'll eventually not get the most out of it. In Plyometrics it is great to help landing mechanics which not only has joint/tendon health benefits, but also learning how to transition back up in a jump. At some point though, you don't over focus on how slow you can lower the weight or you body in Plyometrics. We must keep in mind that we want to also practice moving more rapidly in these movements. With weights, it'll be much less weight if you are working at moving faster each direction under control. With Plyometrics, you'll also want to use it when jumping up onto higher boxes or broad jumping for distance.

@T Bog in this video are some things you can do to help the Jumpers Knee gain tolerance again to help regulate pain management and enhance performance again. ISOMETRICS: do these DAILY, even 2x per day. 3-5 Sets, 30-45 Seconds Each. Up to 2 Minutes rest as needed. For the ones that have weight, you should start with body weight and then just like any strength training, gradually add weight. Weight distribution of the foot: make sure when flat footed and lifting weights actively or isometrically, the weight is spread out from the HEEL, Ball of the foot beneath the big toe and the pinky toe. This will create a TRIANGLE of pressure, further strengthening the arches. If you have to start with BILATERAL (Being on both feet) and then slowly work in UNILATERAL(1 legged/split stances), do so.

Bands: https://a.co/d/hIvjbrv Pull-ups bar mount: https://a.co/d/j1wkAiQ Doorway pull-up bar: https://a.co/d/aGD9g4h Adjustable dumbbells: https://a.co/d/7N0WKZy

I know what you're thinking "well, duh. I already go to the weight room". But are you getting stronger? Too many Volleyball players who train with their school team or on their own only stay in the 3 Sets and 10-15 Rep ranges. Not that you can't build any power, strength or muscle for Volleyball doing 3x10-15 on everything. But you'll only get so far. You can take your time with how you add weight, add sets, and go down to lower rep ranges....but you can't avoid it and you can't take forever either if you want to Peak your Performance. Simple Rule: after 2-4 weeks of getting stronger in the 3x10-15 Ranges, add 1 set to your 3-4 biggest lifts, and go down to 6-10 Reps. Do this for 2-4 weeks, then stay at 4 sets or add 1, then go down to 4-8 reps. So on. You'll notice there is still gradual progression in adding weight but not too too fast nor slow. Understanding that lower rep ranges begin to occur as we add more weight and fatigue sets in. It's okay to not hit more weight at higher reps you are use to. Gradually you'll be doing more weight at lower reps and higher reps. Which helps you dominate the Court! It will also allow you to stay healthier longer and play with different variations of movements.