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Video Transcript
Welcome to the Art of Coaching – Sports Performance Certification. My name is Matt Mosebar, I’m a Sports Performance Coach and I’m here to guide you through this curriculum.
We’re going to be doing sports specific training for the volleyball athlete and teaching you how to program for your team and your athletes.
Looking at the course curriculum here.
- Training Philosophies: What are our training philosophies as we go through this curriculum? What is our main objective when we’re working with these athletes? What are we trying to accomplish, right?
- Basic Concepts in Exercise Science: We’re going to cover some of these basic concepts so that you and I can communicate better as we go through this; and you, the coach, can also make decisions on your own based off what you’re seeing on the court of play, and what your team, or athlete, needs.
- Mobility Training for the Volleyball Athlete: Mobility training is range of motion, flexibility, okay. Increasing range of motion. Increasing flexibility so that we can gain better positions on the volleyball court.
- Dynamic warmup for the Volleyball Athlete: I’ll give you an example of what a dynamic warmup is, and why are we doing a dynamic warmup?
- Muscle Activation Exercises: Let’s wake up the big movers. What are those big movers? Let’s wake up the powerhouse of the athlete, really important for athletes.
- Effective Strength Exercises for the Volleyball Athlete: We’re going to be covering a lot of exercises with you, give you a lot of ammo to go into that programming, to go and make your own decisions on what’s going to be the best exercise for your team and for your athletes.
- Plyometric and Dynamic Agility Exercises: When to apply agility exercises, plyometric work? Why is this so important and why do we need to look at loads and volume of that so that we don’t injure our athletes long-term.
- Cardiovascular Training for the Volleyball Athlete: Let’s stop running miles, let’s actually do sports specific conditioning and try to replicate what they have to do on the court of play.
- Basic Program Design: How do we put it all together from A to Z?
- Recovery Techniques for Athletes: Ice baths, fascia release, foam rolling, things that are going to help our athletes recover much quicker so that they can get back to the court of play much more quickly and stronger.
Now, as I take you through this curriculum, I want you to understand there’s going to be a huge amount of knowledge coming your way, okay? You might feel overwhelmed. Don’t feel overwhelmed! Trust the process. Trust that I’m going to be able to take you back to how do we put this all together and how do we put a program together for your athletes, so that they can move better through space; so that they can be stronger through space and they’re going to be more efficient and more injury free, okay?
Also, I want you to try these exercises. We have over 130 exercises that we’re going to be showing you. As we go along, follow along! Try them yourself, okay? See what they feel like. See how difficult they may be for you to perform. What muscles are you engaging? Are you engaging the right muscles as we do those exercises? Learn how to cue the exercises better for your athletes. If you know how it feels and you’ve done it before, you’re going to be a much better coach on that particular exercise.
Let’s check out the equipment real quick! A few pieces of equipment, right? We have a plyo box, maybe a couple of plyo boxes would be good, different sizes. This one flips to the side and is a little bit shorter. You can make this yourself, okay? A couple of pieces of wood, put it together; or go buy one at the local store. Sliders: these used to be used for furniture, moving furniture. Now we can use them for exercises. Patterned on one side, nice and smooth on the other. Grab a couple of these. Okay, cones: I bet you you have a cone, maybe multiple cones as a coach. A med ball: doesn’t have to be super heavy, a few pounds, six, seven, eight pounds, okay? A super band: this guy right here – giant rubber band. Get a couple of these, they’re pretty cheap. Midi-bands: these are great to use with athletes and are very transportable, okay? Again, like a giant rubber band, grab a few of those. Lacrosse ball for release techniques, or a baseball, okay? A couple of dumbbells maybe grab a few sizes, three pounds, five pounds, ten, fifteen, twenty pounds; pairs of those. A PVC pipe: you can get at the hardware store for a couple of bucks, great release tool and mobility tool, right? Foam roller: okay, we have a lot of different types of foam rollers out there, this one’s just a few bucks, easy! Get a long one, tall one, for a couple of the exercises we’re going to be doing with you. We have Airex pad, or a soft balance pad, go grab one of those. And lastly, a volleyball! If you guys don’t have a volleyball, we might have to talk about that! Grab one of these, okay? We’re going to use it in some of our exercises.
