Volleyball1on1 http://www.volleyball1on1.com Volleyball Drills, Coaching Volleyball Videos and Store for beach, indoor, girls, club, volleyball. Tue, 30 Aug 2016 16:18:20 +0000 en-US hourly 1 https://wordpress.org/?v=4.6 Kaizen in Volleyball – Forget Perfection, Focus on Progression and Compound the Improvement http://www.volleyball1on1.com/kaizen-in-volleyball-forget-perfection-focus-on-progression-and-compound-the-improvement/ http://www.volleyball1on1.com/kaizen-in-volleyball-forget-perfection-focus-on-progression-and-compound-the-improvement/#respond Tue, 30 Aug 2016 16:14:57 +0000 http://www.volleyball1on1.com/?p=403499

Kaizen is a word and thought system that is the foundation of the culture we teach for high school and club youth programs. The word is Japanese and means constant never ending improvement. I think this video captures the idea and should be shared early in your season with your players, coaches and school administration. The goal is to build this into every part of your team and schools athletic culture.

“Forget about perfection: focus on progression and compound the improvement!” – Sir Dave Brailsford


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Volleyball Serving Lessons from the “Lion” Aleksandrs Samoilovs Part of #1 Men’s Beach Team in the World http://www.volleyball1on1.com/volleyball-serving-lessons-from-the-lion-aleksandrs-samoilovs-part-of-1-mens-beach-team-in-the-world/ http://www.volleyball1on1.com/volleyball-serving-lessons-from-the-lion-aleksandrs-samoilovs-part-of-1-mens-beach-team-in-the-world/#respond Mon, 29 Aug 2016 19:26:04 +0000 http://www.volleyball1on1.com/?p=403486 This week I was at the Long Beach FIVB World Championships and I had a chance to talk with “The Lion” Aleksandrs Samoilovs from Latvia who is part of the #1 Ranked beach men’s team in the world.  During our conversation I got to ask him a few things including why he has in my opinion such an easy serve.

Now having just met him, I was impressed he didn’t just laugh or punch me, which speaks highly of his incredible character, instead he took the time to thoughtfully answer me. Now for all you coaches and players out there, these are real words of wisdom coming from the #1 men’s team in the world in 2015 and 2016.

His advice:

“Although I only average maybe 1 ace per set, my serve is always in and consistent! What this does is gives may partner (Janus Smedin) the opportunity to be aggressive with his serve and go for aces! Also if he misses, then I miss, then he misses, now we are in trouble and our opponent has 3 points. Also the stats show historically when I am serving we are one of the top 5 scoring teams in the world off my serve so my job is to get it in and get points.”

How many players on your high school team don’t know there role on the team when at the service line? “Is your job as a player to serve tough or be focused on just getting it in?”

I feel it is important for each player to know and really understand their role and then commit and be accountable to that role to the team.

As a coach and player we need to understand we can’t all serve the ball lights out. But we can create an environment where we play the odds as well as set up our team mates who are better servers.

Final thought: “I feel blessed to play, coach and be a fan of volleyball because of the people involved with volleyball. Also if you see me shouting and cheering Latvia, you know why. They are real, entertaining, and champions on and off the court!”

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Volleyball1on1 High School Volleyball Coaching Tips with Andor Gyulai http://www.volleyball1on1.com/volleyball1on1-high-school-volleyball-coaching-tips-with-andor-gyulai/ http://www.volleyball1on1.com/volleyball1on1-high-school-volleyball-coaching-tips-with-andor-gyulai/#respond Fri, 26 Aug 2016 16:11:48 +0000 http://www.volleyball1on1.com/?p=403452

In this video I shares some common high school volleyball coaching mistakes we often see early in the season that must be addressed for success.

Points addressed include:
1) Players being in a straight line on serve receive to reduce seams
2) Player communication about who got seam based upon where the ball is coming from. (Serve from the left, left is right, right is wrong, mid line best)
3) Team culture based upon science: Serve the ball in and tough, hit the ball in, play the ball underhand, dig the ball high and off the net.
4) Setter starting position and the result that they need to move backwards vs. forward.
and more…

For high school and club coaches looking for advice and help with their season contact Andor Gyulai at the link below. This video review is a service we offer to all our coaches who run a volleyball1on1 summer camp with us!

Find out more about our Volleyball Summer Camps and Coaching Support here:

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Why Your Volleyball Season Failed and How to Change It! http://www.volleyball1on1.com/why-your-volleyball-season-failed-and-how-to-change-it/ http://www.volleyball1on1.com/why-your-volleyball-season-failed-and-how-to-change-it/#respond Tue, 23 Aug 2016 16:03:05 +0000 http://www.volleyball1on1.com/?p=403384 As you get ready to start this season and review why you and your team failed to achieve the volleyball results you wanted last year I think it’s important to take some lessons from America’s finest. A lesson that can make us better coaches plus a better mentor as we impart this important knowledge onto our players as a valuable life lesson.

This summer 2016 I worked with a number of different high school coaches who were not satisfied with last year’s results and who understood failure started with themselves. Ownership and accountability started with them as the leader and coach. The reason the team was not successful was because of them! I believe that in order to improve you must believe that something is wrong and it is within your power to fix it.

To many coaches blame the players, the parents, the school administration, the lack of resources, whatever vs. taking ownership / accountability that the reason the team sucks or that they did not have the results they wanted is because they were not skilled enough or did not do a god job!

The value of this is not only an empowered mindset which allows for change and growth. It results in a pursuit for answers to fix the problem! Ultimately the result is a “Growth Mindset” and the coach works to become better and pursue the answers to getting betters.

Too often leaders blame others and in no place is this more apparent than in South Africa, my place of birth. Last year I lived in South Africa for 4 months as I pursued my goals of playing in the Olympics. During that time I got to see face to face the stark difference between ownership and accountability vs. blaming everyone else.

You see Volleyball South Africa (VSA) is the complete polar opposite of United States Volleyball (USAV). The politics of VSA leaders is always to blame others and take zero accountability for mistakes. By contrast USAV leaders accept responsibility for mistakes and take those mistakes as an opportunity to grow. The result is volleyball is dying in one country and thriving in another.

I think this video brings home some of the reason why leaders (Like the leaders of VSA) don’t take ownership. Reasons like they will look weak or lose respect.

At Volleyball1on1 by contrast we believe that showing vulnerability and humility is the foundation of trust and thus the foundation of a team. (See article 1 of 5 from the 5 Dysfunctions of a team)

During our Volleyball1on1 Summer Camps we help coaches and players develop a culture of ownership and accountability. A culture of vulnerability and humility. If you are looking for tools to improve your team culture contact Andor Gyulai and see if it makes sense to run a Volleyball1on1 Summer Camp at your school, club or college.

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Inattention to Results – The Fifth Dysfunction of a Volleyball Team and How to Overcome It (Part 5 of 5) http://www.volleyball1on1.com/inattention-to-results-the-fifth-dysfunction-of-a-volleyball-team-and-how-to-overcome-it-part-5-of-5/ http://www.volleyball1on1.com/inattention-to-results-the-fifth-dysfunction-of-a-volleyball-team-and-how-to-overcome-it-part-5-of-5/#respond Tue, 22 Mar 2016 14:07:14 +0000 http://www.volleyball1on1.com/?p=401753 In sports there are winners and losers and results are often a bench mark of success on and off the court. The fifth dysfunction of a team is and “Inattention to Results”.
“Perhaps more than with any of the other dysfunctions, the leader must set the tone for a focus on results. If team members sense that the leader values anything other than results, they will take that as permission to do the same for themselves.” – Patrick Lencioni – The 5 Dysfunctions of a team.
As the leader or CEO of a volleyball team the coach must set a tone for a focus on results. Once high school season begins teams play matches almost twice a week. This gives coaches allot of opportunity to evaluate and review results with players.
Results after each match must be evaluated seriously by the team together with the coach often leading the evaluations. At times having the leadership council lead the evaluation can be helpful. I also encourage building a culture within your high school program where older teams evaluate younger teams and review results.
All this requires preparation by coaches with attention on specific and clear team and individual goals. These goals needs to be understood and agreed upon by all team members early in the season (Buy In / Commitment) and must go far beyond winning or losing. These goals ideally should also be about more than just volleyball and focus on your team culture.
It is important however during these meetings that coaches constantly try and bring the conversation back to results.
“So one of our intentions as a team was to communicate better together. We all agree we did not do this successfully during our last match. So this week we are going to do some specific drills on this and our libero and setter are going to make more of an effort to lead this. Does everyone agree to this and do you believe if we do this we are more likely to win our next match?” – Coach
“As we have reviewed multiple time the serving and passing battle accounts for 75% of our success on the volleyball court! Our middles are not serving effectively and our libero’s are not passing at a high enough percentage. I think we can all agree we need to work on this in practice this week and this should help us close the gap and win the close games. Your thoughts?” – Coach
“In our last match I really felt like you girls did a great job supporting Angie. We all saw she was having a tough time in that first set against a big block and tough defense. What really impressed me was how you all came behind her and did everything from give her confidence, to helping her with the holes in the defense, to covering her hits. This made a huge difference and the result was she came back and had a great hitting performance that helped us win! Great job everyone and great job Angie! You stayed with our goal where all players support each other mentally plus on the court evaluating and reading our opponents where possible.” – Coach
Notice the language and focus on specific results and where possible, plus connecting those results back to the team goals where possible.
“Team leaders must be selfless and objective, and reserve rewards and recognition for those who make real contributions to the achievement of the groups goals.” – Patrick Lencioni – The 5 Dysfunctions of a team.
Perhaps one of the biggest mistakes coaches make is they do not reserve rewards and recognition for those that make real contributions. This is why where possible it is important for high school coaches to stat matches so that contributions are measured fairly.
Leaders must however consider stats are not everything. Where possible leaders must try and reward on and off the court non stat behaviors like effort and attitude.
Coaches should also consider holding back reward and recognition so that players really value it.
I do personally however feel any opportunity where you as a coach can recognize growth or improvement as a coach you must do so. Additionally I feel this is really important to do with the leaders and setters who can often have a lonely path as the team’s leader or best player.
Finally, one important point! I have heard many coaches complain about the current generation of players and use the Fifth Dysfunction of a Team as an excuse for poor team results. Namely: “Inattention to results occurs when team members put their individual needs above the collective goals of the team.”
Coaching excuses include:
“This generation does not care about the team and only thinks about themselves.”
“This generation only cares about friends and hanging out at the mall.”
“This generation is spoiled and the parents have created brats that only think about themselves.”
“My top players don’t care about high school and only care about club and if they are going to get a scholarship.”
In all these statements the coach blames the player, parents or the culture.
In my experience, coaches as the leader and CEO of the team need to rather take ownership for this failure. They need to look at the environment they create in the gym, essentially their team culture and ask is this culture a match with the current generation of players?
Most often we have found the culture coaches have created matches the culture they experienced as players 20 or more years ago. This past culture is in most cases not the ideal culture that works with this generation of players and rather than change the culture to match the personal, they blame the personal.
If you are coach struggling with this or other problems related to team performance or motivating players let me know. I am open to scheduling a quick call to review how we help coaches and teams overcome this easy to fix challenge during our Volleyball1on1 Summer Camps.
Go Here – To schedule a call with me (Andor Gyulai – Volleyball1on1 Owner) now!

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6 Important Coaching Points for Winning High School Volleyball Matches http://www.volleyball1on1.com/6-important-coaching-points-for-winning-high-school-volleyball-matches/ http://www.volleyball1on1.com/6-important-coaching-points-for-winning-high-school-volleyball-matches/#respond Thu, 11 Feb 2016 17:20:54 +0000 http://www.volleyball1on1.com/?p=398610 6-Mistakes-we-See-in-High-School-Volleyball-CoachingFor the last few months I have been following up with a number of high school coaches sharing coaching and team advice. This program is part of the ongoing advice we offer all high school coaches that participate in our Volleyball1on1 Summer Camp Series.

That said I want to share some of the most important points to winning at the high school level. Now I know this may seem obvious, but often this is all it takes! It reminds me of one of my favorite sayings:

“All truths are easy to understand once they are discovered; the point is to discover them.”
– Galileo Galilei

#1 – Serve Tough and Serve In

At the lower levels this is the easiest and most effective way to win! It is also the only skill in volleyball where your players have 100% control. Do you know a $20,000 study conducted by USA Men’s volleyball revealed the 3 worst things you can do in men’s volleyball were all related to serving! Click here to read more on this important study / topic as well as what serve you should teach your female players and why.

#2 – Hit the Ball In, Especially On Out of System Plays
At the high school level very good teams kill the ball between 30-40% of the time on their opponents. For most high schools that number is even lower maybe in the 25-30% range. What this means is for most high school teams if you just put the ball over the net, 70-75 % of the time you are going to get the ball back or they are going to make a mistake and give you a point! I am not a betting man but those are odd I really like and which should be taken advantage of.

As a coach we need to teach our players to understand the odds and then practice reducing unforced errors on hitting. The idea is creating smarts swings for points and reducing unnecessary errors.

#3 – Pass the Ball Off the Net on Tough Serves

USA volleyball paid allot of money to research the best and worst things you can do in women’s and men’s volleyball. Click Here to read more about these studies.

The forth best thing you can do in women’s volleyball is a 2 point pass.

1 – Is a 3 point pass, 2 – Is a set 3-5 feet off the net, 3 – Is a 4 point pass, 4 – is a 2 point pass, 5 – is a set 5-8 Feet off the net and 6 – is a 4 point dig.
Note: Hitting and Blocking did not make the top 6 and a 2 point pass, what most would consider not a good pass, is the 4th most productive thing you can do in women’s volleyball.

That said, here is a great drill to help teach your players to pass the ball off the net with USA Gold Medal Pan Am Coach – Dan Fisher.
Dan Fisher Volleyball Warm Up Drill – 20 Pressure Passes Drill

As a coach you need to practice these concepts and teach your passers to play the odds!

#4 – Set the Ball 3-5 Off the Net

The second most productive skill / event in women’s volleyball is a set 3-5 feet off the net. What this means is every player needs to learn how to set the ball 3-5 feet off the net and your setter needs to become very good in transition setting the ball off a dig 3-5 feet off the net.

Now at the high school level often non setter struggle to hand set the ball with accuracy, as a result we work extensively on teaching all players how to bump set a ball 3-5 feet off the net. Additionally we teach the players during our summer clinic how to create forward top spin to make the ball easier to hit in.

But again this takes work and it is something you should concentrate on from the beginning of season!

#5 – Control Your Side of the Net Before You Worry About Your Opponent

This goes back to the percentages and how often does your opponent kill the ball on attack at the high school level?

What I find interesting is the teams that I worked with this summer that struggled all did not control their side of the net. It was not that their opponents beat them, more often it was because they beat themselves. Also a number of teams that turned their season around were able to fix “Their side of the net” and thus had impressive season.

#6 – It is Easy to Teach Your Team to Block that the High School Level

High school blocking is easy if you do these 5 simple things:

1) Outside blockers need to take a crossover step, don’t trap your middles with a shuffle step. This is by far the most common easiest part of fixing a teams blocking!
2) Watch the attacker and stand in front of them on their approach. “OODA” – Observe – Orientate – Decide – Act
3) ITSS – It’s The Set Stupid! (The set controls the hit!) – Read More!
4) If the set is tight or outside – block line.
5) If the set is inside or fast – block seam / angle.
6) Teach you blockers to spread on bad passes.

Volleyball1on1 Coaching ManualNow I know that these 6 coaching points sounds simple, yet evaluate your season. If you had success did you control these 6 things as a coach and team? If yes I am guessing you are going to playoffs and may have won your conference! If not, well, let me help you fix it plus other challenges you may be experiencing.

That said, High school coaches looking to host Volleyball1on1 summer camps with me in 2016 and who are looking for some advice immediately, contact me and here and I will schedule a quick call with you.

Keep in mind I work with dozens of club and high school coaches each year and there are few challenges I cannot help you overcome quickly.

“All truths are easy to understand once they are discovered; the point is to discover them.”
– Galileo Galilei

Volleyball1on1-Certification-SmAdditionally, we have just launched our new volleyball1on1 high school and club coaching manual. Club Directors / Coaches you are interested in learning more about our unique coaching curriculum and coach certification program contact me here! I love to talk volleyball!

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Volleyball Jump Training as an Older Player http://www.volleyball1on1.com/volleyball-jump-training-as-an-older-player/ http://www.volleyball1on1.com/volleyball-jump-training-as-an-older-player/#respond Wed, 10 Feb 2016 23:48:14 +0000 http://www.volleyball1on1.com/?p=400680 This article will review how I improved my jump in my very late 30’s! 🙂 I’m not 40 yet dam it! This article will incorporate jump training programs from some of the best athletic trainers in volleyball globally.

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My Personal Volleyball Weight Lifting and Gym Training Secrets http://www.volleyball1on1.com/my-personal-volleyball-weight-lifting-and-gym-training-secrets/ http://www.volleyball1on1.com/my-personal-volleyball-weight-lifting-and-gym-training-secrets/#respond Wed, 10 Feb 2016 23:03:41 +0000 http://www.volleyball1on1.com/?p=400670 In this article I will review what I have learned working with some of the best volleyball trainers in the world. As I mentioned last week I turn 40 in month and a half and I am in the best shape I have been in 10 years.
One of the most important parts of my health is gym weight-room training. Like many of you I do not have the time to actually play volleyball because of work and family obligations. So I have to train in a gym late at night or early morning when it is difficult to get games and it’s conducive to my schedule.
My goal is to train / lift at least 3 times a week generally between Monday to Thursday so I rest Friday and I’m ready to play on the weekends. I tend to go early morning or at night depending on my schedule and I encourage you to do the same.
In terms of my training session / days, I like to have themes, similar to Velocity Fitness (See Videos), example Linear, Multi-direction or Jumping days / training days. More recently however I find myself combining days more due to my new increased focus on jump training any time I am in the gym. I will explain more in this and the follow up article on Jump Training.
So my tips:

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Your Road-Map to Your Best Volleyball Year Ever! http://www.volleyball1on1.com/your-road-map-to-your-best-volleyball-year-ever/ http://www.volleyball1on1.com/your-road-map-to-your-best-volleyball-year-ever/#respond Thu, 04 Feb 2016 20:18:38 +0000 http://www.volleyball1on1.com/?p=400581 Andor Gyulai in South Africa

Andor Gyulai in South Africa

So I turn 40 in a few months and I can honestly say I am in the best shape I have been in 10 years and playing some of my best beach volleyball ever. This is no accident but rather the result of hard work, research and finding experts in the fields of volleyball training, nutrition and injury prevention.
Today I am going to share how you can do this yourself or help your player accomplish their own similar goals!
Most of the advice I am going to share today can be used by players of all ages. I would however caution players below the age of 19 or above the age of 50 to speak with a doctor or nutrition specialist before following my advice on supplements and intense gym training! Also if you have any injuries or health problems see and expert (Preferably FMS Trained) before starting some of this!

  1. Volleyball Supplements – Cheat! The science of supplements and nutrition is light years ahead of when I first started taking supplements in 95 – 96 entering UCLA looking to win a National Championship. I recall fondly being a freshman at UCLA and taking creatine monohydrate for the first time and literally going up 45 pounds in weight on my squats the very next day and going from 3 sets to 5 sets with 8-10 Reps. Since then advancements in legal supplements have been so great it feels like cheating. Here is my very long list including… READ MORE!
  2. The Science of Physical Gym Training has Changed Dramatically! Personal training (In a gym) and sports is big business and as a result the knowledge of what works is extraordinary! Also there is now real science behind what were previous theories on training with the result that the systems are more proven and tested! For me in working with some of the best volleyball trainers in the world through Volleyball1on1.com I feel one of the most profound changes is the Functional Movement System!What this system of training does beyond making you stronger is it allows you to push your body in new ways while avoiding many of the traditional injuries from over training and overuse. Volleyball specific injuries such as knee, back and shoulder injuries.
    Also if done correctly the FMS evaluation can be a predictor of what is coming and what potential problems and injuries you will encounter which therefore allows you to tackle them early before they happen. READ MORE!
  3. Recovery For Volleyball, How to Do it Faster! As you get older the toughest part is how to recover faster. The science and nutrition behind recovery is light years ahead of what was happening just 15 years ago while at UCLA. Examples include: myofascial release, supplements and tips and cheats for getting “Deep Recovery Sleep”. In this article I will explore all of these and how I used these when competing against young, just out of college AVP future stars! READ MORE!
  4. How To Get Off the Couch and Get Started! Getting started is one of the toughest things. When I started to train again for volleyball I weighed 253 pounds doing anything in the gym (Weight room) or on a court was both physically and mentally challenging! In this article I will share some important secrets to getting over the hump and staying motivated mentally! READ MORE!
  5. My Personal Gym Training Secrets! Well at close to 40 you know what works for you. In this article I am going to share some of my personal workout secrets while at the gym. READ MORE!
  6. Jump Training! How to improve your jump as an older or younger player. READ MORE!
  7. A Few Beach Volleyball Playing Secrets! I train at the gym to play beach volleyball. I stay in shape to play volleyball and compete. But getting older can be tough. Here are a few cheats that will help you overcome physical limitations as an older player. These cheats or secrets will help you get those few extra inches on your jump or be a little faster physically. READ MORE! (I will post next week)

I hope you enjoy these articles. Please let me know your thoughts and secrets. I am available to talk over the phone with long time Volleyball1on1 Members or coaches who run Volleyball1on1 Camps who I am available to consult with before, during and after running a Volleyball1on1 Camp.
I also review many of these points in a more “PC” way in my Volleyball1on1 Summer Camps!

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Volleyball Supplements – Cheat! http://www.volleyball1on1.com/volleyball-supplements-cheat/ http://www.volleyball1on1.com/volleyball-supplements-cheat/#respond Thu, 04 Feb 2016 18:54:49 +0000 http://www.volleyball1on1.com/?p=400569 The science of supplements and nutrition is light years ahead of when I first started taking supplements in 95 – 96 entering UCLA looking to win a National Championship.
I recall fondly being a freshman at UCLA and taking creatine monohydrate for the first time and literally going up 45 pounds in my squats the very next day and going from 3 sets to 5 sets with 8-10 Reps. Since then over 20 years ago, the advancements in legal supplements have been so incredible it honestly feels like cheating if I compare to back then! In this article I will share what works!

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I break my supplement intake into 3 main categories. Daily Vitamins, Pre and During workout, Post Workout and Recovery.
Daily Vitamins:
For my daily vitamins the first recommendation I would have is purchase allot of this at Costco! The quality and price is hard to beat. Also look for monthly specials and stock up.

  • Costco Daily Vitamin – I go with the Costco brand.
  • Nature’s Bounty – Hair Skin and Nails (Costco) – This is one of those vitamins where you see instant results! Your hair, skin and nails will transform immediately and you will look younger in weeks! No Bull! (Buy a nail clipper you are going to need it!)
  • Costco Fish Oil – I tend to not feel much different taking this. But everyone says it important so I just add it. I feel that way for many of the daily vitamins. I have researched them, however most I do not see or feel a physical change to my body.
  • Costco CoQ10 – Another supplement I tend to feel very little difference taking but from my research is important.
  • TruNature Prostate Health Complex – My father died in his early 60’s from prostate cancer and was extremely healthy. So I take this, not sure if it works but it is cheap and easy to take.

Pre and During Workout:

  • Coffee – Caffeine is one of the best tools for training. It numbs pain plus creates motivation! Also I love drinking coffee, I get happy drinking it! So it automatically puts me in a good mood ready to train! Coffee For Closers! 🙂
  • The Big 3 – These work, you will feel it instantaneously and are incredible. I do suggest you limit them to days you plan to work hard and are not drinking alcohol.
    • Creatine – Creatine is one of the best legal supplements ever created. The research is astoundingly positive! For me though, the quality of the creatine you take really matters.  
      For example, just a few weeks ago I bought some old school pure cheap creatine monohydrate. Wow! I literally put on 5 – 8 pounds of water in 3 days. What I find personally is some of the newer versions do not result is the same water retention as the old school creatine! This is important as your weight really matters when playing volleyball.
    • Nitric Oxide (NO) or Arginine – The pump and results I see from this is similar to creatine. I can lift hard and longer when I take this.
    • Beta-Alanine – Push longer and harder! This is an incredible supplement on par with NO and creatine. It is the one people use the least and should be!
      For me when purchasing the “Big 3” I like to buy them individually. I find the quality is better and I don’t get the jittery caffeine feeling most pre-workout give you! I think this is very important also if you take these supplements when playing volleyball! The last think I want on the court is to be jittery, nervous and worry about what others are thinking about me! When I take “Pre-Workout” that contains the big 3 by comparison I often get those nervous, jittery feelings!
  • Endurox R4 – This is a during workout muscle recovery and support drink. It has a good combination of fast acting carbs and protein and I find what it helps me with is when pushing on a 2+ hour workout, I still having energy! Also this is great for beach volleyball during long days or multiple matches in a row.
  • Irwin Naturals Yohimbe Plus (Costco) – So this is something I tried again recently. I remember taking it once when I was younger and it made me all nervous mentally and extremely jittery so I never took it again. It was on sale at Costco last month so I tried it again. So far I like the effects. It seems to raise your body temperature significantly and give you more focus. I tend to take it 30 minutes before I work out. Be careful taking this and start slow with a third or half of the recommended dose. Also this version has some nice added benefits!
  • BCAA – For this I tend to buy the generic cheap brands as I tend to not see much difference. This I find really helps with next day muscle soreness.
  • Beside the Yohimbe, I take all these supplements in this category just before or during my workout. I have a large water bottle with them mixed inside and tend to take these over a 1 hour period to maintain energy, focus and pump while training.

Post Workout and Recovery:

  • Protein – For me I am a firm believer in protein post workout. I have found I struggle with the protein supplements and prefer chicken and real meat! I don’t like the gas and bloated feeling taking allot of these old school protein supplements like whey protein.
    I have however found more success recently in rice protein and plant based protein. Also when I do take a protein supplement I want something with many different types of protein which tend to have different release time-lines. I have found this works best for recovery and DOMS (Delayed Onset Muscle Soreness)!
  • BCAA – Again like during my workout I tend to go cheap and generic and I have found the same levels of success.
  • ZMA – This is a must in my opinion! This is one of the greatest supplements you will ever take and what it does is help you sleep like a baby. With this “Deep sleep” come muscle and mental recovery! All it is zinc, magnesium and B6. The combination is the secret!
    As you get older you have so many things pulling you every direction. If you are like me, sleep is the thing you tend to give up first. Well this will help you feel great on 6 hours of sleep! Brand I like is True Athlete – ZMA with Theanine.

Important things to consider is that I tend to cycle my supplements. I have heard taking this much supplements can be bad for your liver. I therefore take breaks from everything for periods of time. I also am cautious about heavy drinking (alcohol) and eating during periods when I am pushing myself physically at the gym and taking higher amounts of supplements.
I also like to experiment with new types of creatine, NO and Beta-Alanine. I also tend to try 1 new supplement every month or two. I find I budget about $150-200 / month for all of these.
Please let me know your thoughts and secrets. I am available to talk over the phone with long time Volleyball1on1 Members or coaches who run Volleyball1on1 Camps who I am available to consult with before, during and after running a Volleyball1on1 Camp.

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