Together Everyone Achieves More!
COACH GAROFALO'S SUCCESS PRINCIPLES
- Together Everyone Achieves More
- 100% effort; 100% of the time
- Perfect Practice makes Perfect
- Maximum Skills = Maximum Success
- Never, Ever, Ever let a ball drop without an effort
- Demand more of yourself than what I or anyone else will demand of you
- Don't let your GOOD get in the way of your BEST
- Have a burning desire to be the best you can be
- You become what you think about
- Shoot for the moon; if you miss you will still land amongst the stars
TIPS FOR PLAYING SMART VOLLEYBALL
- When Passing a ball remember:
Better high than low Better in than out (of the court) Better off than on (the net) Better in front than behind (the player)
- Every ball is always "MINE", NOT "Yours"
- We NEVER give up a point on a free ball
- We ALWAYS keep the ball on our side and aim to pass, set and spike the ball over
- ALWAYS pass the ball high enough and with a good arch to give a teammate an opportunity to play it
- Use fast feet and slow arms
- In defense, READ the hitter's body and arm position and move before the ball is hit
- When passing a free ball, have one foot in front of the other, bend your knees and follow through the ball to your target
- on Defense, take a pre-hop, get very low with a wide stance, step towards the ball
- Focus on what you want or want to do, not what you don't want.
- Always be positive and supportive and create a positive PICTURE
- Never walk on a volleyball court (move quickly all the time)
- NEVER let a ball drop without going for it, no matter where it is
- Start in ready position ( knees bent, weight over inside toes, low with a wide stance, head up, arms in front of body with bent elbows
- Move to the ball don't reach with your arms
- Lock your elbows by extending downwards from your wrist
- keeping your thumbs together and even
- Contact the ball on the top of your forearms, 2-3 inches above your wrist
- Follow through with straight arms towards your target
- Always pass the ball with a nice high arch to your target
- The first two steps of your approach help you adjust and position yourself for your take off
- The last two steps for your take off transfer your forward movement to upward
- This forward momentum is transferred by planting your heel and then pushing off your toes.
- Use both arms to help with your jump; Raise your non-hitting arm high in the air and keep it up until you start your hit
- Don't play hard hit serves or spikes with your fingers
- Position yourself on the court so that you never have to back up and that any ball at shoulder level is OUT
- The pancake or sprawl defensive technique is a last resort. Most of the time you can get to the ball by just taking an extra step.
- Take your time when serving and PICTURE exactly what you want to happen with your serve.
- Start with left foot in front and right foot back
- Lift and release the ball in front of your hitting shoulder (12 inches above the hand that released the ball)
- Contact the ball with a strong hand at the highest point possible with the base of your hand (arm should be extended and locked)
- To avoid injuries, warm up for 10-15 minutes
- Stretch before and after practice
- Work on speed and agility (line touches and sprints)
- Strengthen your core area as well as your arms and shoulders
- Develop power in your legs (jumping and weight training)
- A healthy body, is a healthy mind, is a healthy player
- Drink a lot of water (minimum is 1/2 your body weight in ounces)
- Sodas are detrimental to good health and athletic performance
- Don't diet! Fad diets don't work long term.
- Eat within 1/2 hour to 45 minutes of a workout or tournament
- Eat 4 to 6 small meals during the day
- Eat plenty of fruits and vegetables (french fries don't count)
- Carbohydrates are good for you if not processed or over refined.
- Never miss breakfast, it really is the most important meal of the day.
- Don't eat within two hours of bedtime and no sugar, it prevents your growth hormones from releasing
- Get at least 7 to 8 hours of sleep every night to allow your body to repair.
- The hours before midnight are the most important hours of sleep, so get to bed early