Training

This interview is with Cindy Philips. If you are not familiar with Cindy, she is a professional beach volleyball players, coach, and started www.beachdig.com which you will hear more about during the interview. I am grateful for her doing the interview with us!

Of all your accomplishments as a professional beach volleyball player, is there a match or tournament that stands out in your mind? Why?

Cindy Phillips: There are so many great moments, but I’d have to say the best to date would be finishing 17th in the Manhattan Beach Open in 2009!

Not Only is this the biggest tournament of the year with so much hype and excitement, but it was the first time I had qualified into a main draw. That alone was so exciting, but to get that extra win and finish 17th made it that much better!

What is the greatest life lesson you have learned playing beach volleyball?

Cindy Phillips: The greatest life lesson that I’ve learned since I discovered beach volleyball is that you should follow your heart and do what makes you happy NO MATTER WHAT. I really believe that if you do this then good things will happen and you will be truly happy and fulfilled. I took a lot of risks and sacrificed a lot to play this game and I don’t regret one single minute of it!

What advice would you have for someone that wanted to be a professional beach volleyball player?

Cindy: The best thing you can do is to find a good coach right away. It is so easy to develop bad habits in this game and the longer you practice those bad habits, the harder they are to break. Learn the fundamentals early so that you can continue to improve, and continue to play for a long time without injury.

As a volleyball coach, what are the most important skills that you look for in a player?

Cindy: On the beach, I think that ball control is the best skill you can possess. I’ve seen some of the tallest, strongest players look so intimidating in warm up when they are bouncing balls off the sand. But as soon as they start to play, you see that without ball control they are easy to beat.

For those not familiar with the training offered by Beach Dig, what could someone expect from one of your clinics?

Cindy Phillips: Beach Dig clinics are tailored to the player(s) skill level and experience. For newer players, the emphasis will be on footwork and technique for the fundamentals of each skill, as well as learning the basic differences between indoor and beach. For more advanced players, our clinics still include skill development and technique, but we put more emphasis on tips and strategies that will help players compete and take their game to the next level.

I highly recommend their clinics if you are interested in beach volleyball. You can find out more information on them from their website here.

Where did your passion for beach volleyball come from?

Cindy Phillips: This is kind of a funny story. I was living in Canada when I discovered beach volleyball. I had been playing hockey in the winter (because that’s all there was to do), and I hated it! I was from a small town, so I was trying to find some other sport that I could play during the winter. A client of mine told me about a new indoor beach volleyball facility that had opened up in a city near where I lived. I thought that sounded like fun so I joined a league and fell in love with the game on the first night! That summer, I started playing on the Canadian Tour and the rest is history!

With beach volleyball now being available at the collegiate level, what do you see for the future of the sport?

Cindy: I’m so excited about this new opportunity for girls to play sand volleyball at the college level. Ive also coached indoor and I’ve seen so many players with so much talent, heart, and passion for the game, but because of size or other reasons they just won’t make the cut for indoor college teams. I’ve also seen girls who were mediocre indoor players, come out and dominate on the beach! It’s great that they now have another avenue to play at the NCAA level, and it’s great for the sport as a whole to be recognized at this level.

Again, I thank Cindy Phillips for taking the time for this interview. If you haven’t already checked out her website, you should head on over to Beach Dig and see what they have to offer. You will not be disappointed!

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This exclusive interview with Dave Cross will be a great opportunity for you all to learn from a great coach. You don’t know who Dave is?
Dave Cross is the Co-author of the Nationally Acclaimed Book, Volleyball Cybernetics and National Director of “Yes, I Can!” Volleyball. Dave is a founding member of the “Yes, I Can!” Volleyball Camp Program which began in 1986, and has conducted camps and clinics in over thirty states nationwide. The Head Coach at Keystone H.S. in LaGrange, Ohio for 23 years, Dave retired after the 2007 season, then returned for one more season in 2010. During his tenure, he won numerous Coach of the Year Awards, including a Special Mention State of Ohio Honor in 1998. Since 1992, Dave’s Wildcats posted an overall record of 285-79, captured Ten Conference Championships and qualified for the State Tournament “Sweet Sixteen” four times. In 2003, Dave recorded his 300th Career Coaching Victory. Also active in club ball, Dave helped establish the North Central VBC in 1993 and served as an Assistant Director and Coach for seven years. He is currently the Assistant Director of the Spirit VBC from Ohio’s Lorain County. In 2009, Dave was inducted into the Lorain County Volleyball Coaches Hall of Fame.

I am very grateful for Dave taking time out of his busy schedule to do this interview for you all.

When it comes to a close volleyball match, what do you think makes the difference between the winning team and the losing team?
Dave Cross: The team that keeps their focus in the “present moment” the most consistently, and stays aggressive, will come out on top the vast majority of the time. Players need to realize that once the play is over, they need to learn from it and focus on the next play. Unless it is set or match point, a team can always erase the affect of losing a point by winning the next one. Being strong mentally is vital to success in our sport. We always stress to our players that when “the skill is equal, the team with the stronger will comes out on top.”

What advice would you have for a coach in preparing their team for matches and tournaments?

Dave Cross: Keep your team in a consistent pre-match routine, from the time they arrive at the gym until the start of the match. Also, we always tell our players, “No Surprises”, don’t do anything out of the ordinary with their hair or uniform accessories. You don’t want them focused on their appearance and how it is being perceived, instead of the task at hand.
I also believe strongly in scouting your opponent and going over this info with the team prior to them getting dressed. We give them strategies involving where and where not to serve to, what areas to attack offensively, what they want to focus on taking away from the opponent, and what serving strengths to be prepared for.Once this is covered, my teams go through a pre-match visualization session. During this time, they watch themselves making positive play after positive play, ending with them making the play to win the match. We always have them include the score before the plays and the team celebration afterward, also.

What can coaches do during practices to get the most out of their players?

Dave Cross: First of all, they need to understand what is expected. We stress to our players that we expect 100% effort both mentally and physically at all times. Thus, the only mistake they can make is to not give this effort. Any mistake in skill execution, when they are focused and going hard, can be learned from so we call those “learning experiences.”
We also stress to them the “fun” of playing the game with this 100% effort. When it comes right down to it, this is why the kids play: It’s fun to them. And, it’s the most fun when they are playing well. And, they will play their best when they are giving the maximum effort.
In terms of a practice plan, we always start out with a fun warm-up game and then a dynamic warm-up. We will do a couple of skill-specific shadow drills (no ball), and then play some variation of pepper (which we change up daily). We will then move into position-specific passing and setting drills, then move to a serve receive drill that includes the setters. Or, we will break out the setters with the middles and rightsides while the passers receive on the other net.
Then we typically move to hitting drills with one setter with the OS’s and the other with the MH/RS’s, and switch the setters half way through, and then end up with a couple of competitive scrimmage situation drills that always are goal-oriented.
Serving is sprinkled in throughout the course of the practice, usually five serves at a time to a target, with a serving game thrown in once in awhile for a fun five minutes.
The bottom-line, no matter what the skills being worked on, is to keep the players moving and involved. Drills for any skill should very rarely last longer than 10-15 minutes at tops. And, make sure that the players are working on the skills that they need to perform well to help the team be successful. It’s not very productive to have your big RS digging balls for 10 minutes every day if they don’t even serve in your rotation.
Of course, there are times a problem area needs addressed and the schedule is adjusted accordingly. But it is still important to make sure everyone is moving and working on their needed skills, while keeping the time used on anything in the 10-15 minute range.

What can players do to improve their passing skills?

Dave Cross: Proper technique and repetition while moving to play the ball!!! Yes, we do some stationary passing for about a minute, but after that we make it “game-like” and force them to move to play the ball. I have an article on our site that takes you through our entire technique and how we drill it.

Many players only focus on hitting hard. Do you feel that there are benefits to other types of hits?

Dave Cross: Most definitely! We teach players to be “smart-aggressive” when attacking. They need to understand that the timing and contact-point is not always where it needs to be to successfully “swing away.” Off-speed shots, roll shots, tips, and shoots can be just as effective as a “hammer shot.” By that I mean, the goal of an attack is to get the ball to the floor. It doesn’t matter how it gets there as long as it does.

We use a drill to teach these called H.E.B. (Hand-Eye-Ball) where the players start just behind the ten foot line and self toss the ball to themselves so that they can take an approach and swing. The timing with a self-toss will vary, so they are forced to adapt and make a smart, but aggressive attack. We put cones, or some sort of market in different spots on the floor on the opposite side of the net and tell the players to pick one and try to put the ball on the floor at that spot. This is also an excellent way to work on attacking the holes in an upcoming opponent’s defense.

What can people expect when they attend one of your camps?

Dave Cross: Our camps are high energy and demanding, but fun at the same time. We provide a very positive atmosphere in which we encourage players to “play their weaknesses” so that they can improve at them. This is a key point in understanding the value of our camps: Most players tend to avoid using skills and strategies they are not confident in. Well, if you don’t work at something, how are you ever going to improve at it?

We cover every skill, teaching the techniques we have found to be successful for us over the years. We cover offensive and defensive strategies, along with serving and serve receive strategies as well.

But what sets us apart from other camps, is that we incorporate our “Yes, I Can!” mental training techniques into the camp and teach the players how to use visualization, positive self-talk, and goal setting to improve their skill execution, energy, enthusiasm, and team cohesiveness.

The bottom line is you get everything you would expect from any top-notch volleyball camp, plus our “Yes, I Can!” mental training techniques as well.

During the off-season, what types of conditioning would you recommend for players?

Dave Cross: Two words: Barry Lovelace! The man has developed the best volleyball-spedific training program I have ever seen by far. Barry’s “Training for Volleyball” program develops volleyball-specific strength, quickness, and agility without the use of heavy weights. If you aren’t using his program, you aren’t doing the best you can for your players.

Dave Cross has a members area on his website that is available for coaches. This area includes valuable resources for a one-time fee. If you haven’t already seen what he has to offer, you should check it out at Yes I Can Volleyball.

Again, thanks to Dave Cross for providing this valuable interview and sharing his knowledge and expertise with all of us.

An interview with Pat Powers is something that you do not want to miss. Pat has an extremely impressive biography as both a player and coach. Take a look at these credentials:

* 1978 Junior National Team
* 1979 Pan-American Team
* 1980 NCAA Men’s Volleyball Champion
* 1984 Olympic Gold Medalist
* 1985 World Cup Gold Medalist
* 1986 World Championship Gold Medalist
* 1986 Co-MVP with Karch Kiraly on Team USA
* 1988 Voted Best Blocker and Spiker on AVP Tour
* Two Time MVP of USA Volleyball Nationals
* Eleven Time All-American
* Only One of Three Players in the World Who Has Won an Indoor and Beach Championship
* Was the head coach for the University of Southern California Men’s Volleyball

Basically, he has done it and seen it all. We hope you enjoy this exclusive interview and benefit from his insights, advice for players, and his experiences.

What was one of the most important lessons you learned while earning a gold medal with the US National Team in 1984?

Pat Powers: I had to learn how to listen to people that were older than me. I was a good player, but a coaches nightmare. I did not train hard, thought I was better than everybody else…etc.,…I needed to mature as a person and as a player.

With your vast experience in playing and coaching, what are some of the biggest mistakes you have seen hitters make?

Pat Powers: The biggest mistake I see hitters make is they hit where they are facing. Do not hit where your shoulders are facing. It is where the defense is playing. Peripheral vision is everything in hitting. Learn how to watch the block.

What advice would you have for someone that is just getting started as a volleyball player?

Pat Powers: Play against better players and find a place where you can play doubles against better players. Winners court: you win, you stay on. You lose, you have to sit and wait (and watch!) until you can play again. These set up games are for the birds….

When someone attends one of your volleyball clinics, what can they expect?

Players who attend my camps can expect to learn a lot about reacting to players and not the ball. The will learn how to deal with power (bending into the ball) and how to generate power (snapping instead of hitting the ball.) Survivor is a game that I came up with that instructs some of the basic skills into players. Either they perform, or they are out. Period. Very fun and very good to get complex skills across the players in a short period of time.

Pat runs one of the top rated volleyball camps in the country. For more information on attending one of his camps, click here to read more about his camp.

What type of conditioning would you recommend for someone who wants to play at the highest level?

Pat Powers: Run hills. Jump stairs. Jump stairs with a weight belt. Only a handful of players can actually train themselves–3%? This has given rise to Personal Training.

When you made the transition from playing indoors to playing on the AVP tour, what changes did you have to make as a player?

Pat: When I made the change to outdoors, the game changed. We were allowed to block over the net. It helped tall athletic players like me. The biggest change was just to be prepared to side out for ever. It is why playing doubles is the single best thing young players can do in order to improve their game.

Many of our readers are trying out for a team and trying to impress the coach and they ask how to impress a coach. As a coach, what would you look for in a player that would impress you?

Pat Powers: How high do you jump and how hard do you hit. It is what coaches look for more than anything else. Good attitude is key as well. As a young player, you need to make the other players around you better. It is the essence of team play (think Magic Johnson.) Also, look a coach in the eye when they are talking. We see it.

Of all your accomplishments as a player and a coach, is there one that means more to you than the others?

Pat Powers: Winning a little known NORCECA game in the Dominican Republic without our normal setter and having Karch come in and set the last game was big. I enjoy teaching players as well. I enjoy seeing them change.

We really appreciate Pat Powers taking the time to do this interview. If you would like more information on Pat Powers, you can click here to go to his web site.

Ryan Millar is our first interview. He has had a very impressive volleyball career as a middle blocker thus far.

Some of his major accomplishments include winning an NCAA title with Brigham Young University in 1999. He was voted Volleyball Player of the Year in 2007. He has also won a gold medal at the 2008 Beijing Olympic Games. Currently, he is playing professional volleyball in Turkey.

We are thankful for him taking time out of his busy schedule to make this interview available to our readers. We hope this interview will be beneficial to you all.

How did you get started playing volleyball and what advice would you have for our readers who are just getting started?

Ryan Millar: I started playing volleyball in junior high school because my brother was playing in high school and really liked the sport. He told me I should start playing so I did. Thanks for the advice Jon!!

For those of you that are just getting started the biggest tip I can give you is play as much as possible. Play doubles, play pepper, play 6 on 6, whatever just play. The best way to develop your skills as a young player is to play.

I am from Utah and remember watching the championship game when you won the NCAA title. What was the most important lesson that you learned as a player that season and how has it helped you?

Ryan Millar: The most important lesson I learned from our championship season in 99′ was that volleyball is the ultimate team game. We went into that season knowing we had great individual players, but by the end of the season we knew we had a great team. Six guys working as hard as they could every time we stepped on the floor. That is the mentality you need to be champions. It is the same mentality we had with team USA in Beijing.

What are some of the most important characteristics and skills necessary for a good middle blocker?

Ryan Millar: One of the most important skills of a middle blocker is being able to read the game. You have to be able to see things almost before they happen, otherwise you will miss them and end up getting lost. Over the year of playing at the highest level, I have really noticed how important it is to have this quality. I believe it really comes with just playing the game over and over again. Being in certain situations and knowing how to make the best choices in those situations. The more you play the easier it will be to read the game. It is important in all aspects, blocking (maybe the most important, for a good middle blocker), hitting, serving, playing defense, etc…

How has winning a gold medal in the 2008 Beijing Summer Olympic games made an impact on your life?

Ryan Millar: Winning the Gold in Beijing will forever be the highlight of my career. I have achieved certain things throughout my career, 2007 USA Volleyball Player of the Year, NCAA Player of the Year, etc… Nothing will or ever could touch the label of Olympic champion. The amount of work and sacrifice put into obtaining that goal was immense. That is what made the payoff so great. One of the most exciting things to know is no matter what else I do for the rest of my life, I will always be known as champion.

What are the best experiences have you had in Turkey as a professional player?

Ryan Millar: After playing for 7 years in Italy and then coming to Istanbul to play, I really didn’t know what to expect. First of all the city of Istanbul is amazing. So much history and beauty. So incredibly massive, it can be very overwhelming at times. The volleyball league is growing every year. This season is by far the best season in the league’s history. Because of big sponsors and money, better and better players are flocking to this league to play. I am pretty sure I will be back here next season as well. I have enjoyed my time here and am looking forward to more seasons here.

One of your lifelong dreams is to play on the Senior PGA Tour. How often are you able to get out and play golf and what is your handicap?

Ryan Millar: Golf is one of my passions in life. I love everything about the game. I love the mental struggle, the physical aspects of the game, how technical it is. I would love to have enough time to devote to developing my game. During my pro season, I am lucky to get out once or twice. During the summer I try to go at least once a week. If I had it my way I would go every day. Right now I am about a 13-14 handicap. I would think that by the end of this summer I will be down to a 9-10. I want to make sure and give a shout out to my sponsor Mizuno for hooking me up with my clubs.

My little boy Max will be 3 in July. I just bought him a set of junior clubs and we are going to go hit the range this summer for the first time. I am really looking forward to spending this time with him.

When you are doing training/conditioning, what does a typical training session consist of?

Ryan Millar: When I am in season I like to lift weights in the morning 2-3 times a week. I really like lifting weights. It makes me feel better and I can feel a difference on the court as well. Strength is a pretty big part of becoming an elite athlete. You have to take the time you spend in the weight room seriously. I will practice 6 times a week for about 2 hours. I really like to get into practice. I like practices that have a purpose and a goal. I think coaches can be lazy sometimes and not focus on what needs to be accomplished in practice. The way I see it is that practice is the time for the coach to shine, it is in the matches when its time for the players to shine. I tell the coaches and players I work with all the time, “As a coach, I am behind the scenes. When it comes down to it its you as the players that are putting on the show, I just have to make sure you are prepared to perform.”

Again, thanks to Ryan Millar for taking the time to do this interview. We wish you the best with your playing and coaching career that lies ahead of you.

Volleyball spikes are one of my favorite plays in volleyball. Let’s face it…who doesn’t like to see powerful hits and great plays being made?

That is why I wanted to create this page. I wanted to show you some great hits being made on the volleyball court.

I love to see the power of the hit. I love to see the strategy of hitting over, around, or even through the block. Once that ball is set, it is almost like a chess game on the net. I love the game and seeing these great players make great plays.

I hope that you will equally enjoy these volleyball spikes!

Volleyball Videos

This first video has some great hits including on where someone gets packed in the face. Gotta love it when the defense doesn’t have their hands ready for the hit!

This video features polish all stars having a hitting competition. How high do you think that ball will bounce?

The next clip shows not only some great hits but also some amazing blocks. In fact, the block at the end of the clip is amazing! A one-on-one block on the outside where it would be really easy for the hitter to tool the block, but not this time!

All I have to say for this last clip is “Six pack anyone?”