Mission:
Our mission is to empower student-athletes to excel through self-training discipline. The goal of our platform is to enhance self-training and develop key traits crucial for success as a student-athlete, such as problem-solving, communication, and learning skills. With a determined mindset, athletes can reach new levels of performance. To ensure successful self-training sessions, please follow these guidelines:- Select a role and clearly define the skill you want to work on, ensuring it can be applied to specific game situations. For example, if you're an Outside Hitter (OH) focusing on receiving, identify specific game situations such as balls served from 1 to 1, from 1 to 5, from 5 to 5, etc. If you are a setter focusing on jump sets and protecting balls along the nets, outline those scenarios. Then determine what physicality do you need to work on.
- Establish a conducive environment with all necessary equipment, making use of mirrors/cameras for instant feedback. This doesn't have to be limited to a court; utilize your home basement or outdoor space.
- Set achievable goals in small increments and define the criteria for success at each progressive level.
- Know what feedback you need and how to obtain it within 3-7 seconds between each repetition. An efficient feedback loop is essential for continuous improvement.
Below are sets of collections that have proven effective as part of the high school season or club season.
Training Collection from Previous Seasons:
| Name | Objective | Author | Level | Equipment |
|---|---|---|---|---|
| Hitter Development | To train hitting skills, downball, self-toss hittings | Virtual Coach | Beginner | Regular balls(4), Net, outside space |
| Setter Development | To train setter footwork and hand mechanic. | Virtual Coach | Beginner | Regular balls(4), setter ball, indoor space |
| Hitter Development | To train hitting skills. downball, basic 2-steps, 3-steps, 4-steps attack | Virtual Coach | U15 | Regular balls(4), Net, outside space |
| Setter Izzy-Phase 1 | To train setter footwork and hand mechanic. | Virtual Coach | U15 | Regular balls(4), setter ball, indoor space |
| Setter Izzy-Phase 2 | To train setter footwork and hand mechanic. | Virtual Coach | U15 | Regular balls(4), setter ball, indoor space |
| Setter Development | Reverse-flow, fast-tempo, decision making | Virtual Coach | U16 | Regular balls(4), setter ball, indoor space |
High School/Club Season - Current Training Schedule for Elite Athletes:
The training schedule for elite athletes is demanding, with daily sessions including club or high school team training, clinics, and games. The total weekly workload can range from 10 to 20 hours. By knowing exactly what to work on and incorporating this into the training schedule, the athlete's performance can greatly improve.| Name | Objective | Duration-Date/Time | Location | Hours/Week |
|---|---|---|---|---|
| U17-Elite Setter Phase 1 | To train as setter playing at college level | 8 weeks - Mon/Wed/Fri 5pm-7pm;Club Practice Tues/Thur 6-9pm | Home/Gym/Discord and Club | 13 hours |