Volleyball Mindset: Welcome PLayers!

A high performing habit that you can start today is competing with high internal standards. Internal standards. Internal standards are self-imposed performance benchmarks that an athlete competes with regardless of the opponent, the conditions, or the environment. Here are a few ways to develop strong internal standards:

1. Create Non-negotiables - no matter what's going on, the situation, you will always be be able to do (e.g., hustle, always dive for a ball, focus on your serve, use an arm swing technique, etc)

2. Create a training pattern that reinforces your non-negotiables - we can't expect ourselves to compete with high standards if we don't train with them. Implement them while you train.

3. Develop a system or game to return to high standards - develop a way to snap back to your high standards if they slip. This could be a pattern or self-talk strategy, a signal, or post-session reflection habit.

You Run the Show – As a setter, you’re the quarterback of the team. Own the responsibility, make smart decisions, and stay in control.

Calm Under Pressure – No matter the score, keep a cool head. Your team feeds off your composure and confidence.

Every Ball is Settable – Even a bad pass can turn into a perfect set. Hustle, adjust, and make something out of nothing.

Be Deceptive – Hold your hands steady, use your eyes to fake out blockers, and keep the defense guessing.

Consistency is Key – Great setters deliver clean, hittable balls every time. Repetition and precision make the difference.

Know Your Hitters – Understand their strengths, speed, and favorite shots. Set them up for success!

Talk, Talk, Talk – Communication makes the offense flow. Call plays early, direct your hitters, and keep everyone engaged.

Be a Leader – Setters set the tone, not just the ball. Stay positive, push your teammates, and demand the best from yourself.

Mindset Motto: "Great setters don’t just set the ball—they set the standard."

Be Fearless – Every swing is an opportunity. Go up aggressive and attack with confidence—hesitation loses points. Remember, it's not your swing. It's our swing.

Smart > Strong – Power is great, but placement wins games. See the block, read the defense, and mix up your shots.

Adjust & Adapt – Not every set is perfect. Be ready to adjust mid-air, tip when needed, and always find a way to score.

High Hands, Fast Arm – Swing high, snap your wrist, and follow through to create the toughest angles.

Own the Net – Be dominant in the front row, not just in hitting, but in blocking too. Take up space and shut down attackers.

Energy = Momentum – Great hitters bring the fire. Celebrate big plays, hype your team, and keep the energy up.

Next Ball Mentality – Mistakes happen. Shake it off and focus on the next play—good hitters have short memories.

Trust Your Setter – Communication is key. Let your setter know what’s working and be ready for quick adjustments.

 Mindset Motto: "Big swings. Smart shots. Relentless energy." 

Own Your Role – You are the defensive anchor. Your team relies on you for consistency, energy, and leadership. Embrace it!

Be Fearless – Never hesitate. Dive, hustle, and sacrifice your body for every ball. The best liberos make impossible plays look routine.

Quick Reactions – Read the hitter’s arm, anticipate, and get there fast. A split-second decision can change the game.

Stay Low, Stay Ready – Your power comes from your legs. Keep a low, balanced stance and explode to the ball.

Loud & Confident – Communication is your superpower. You are the captain for the backrow! Call the ball, direct your teammates, and be the loudest leader on the court.

Short Memory, Strong Mindset – Mistakes happen. Reset, refocus, and move on to the next play. Champions bounce back instantly.

Master the Pass – Perfect passing fuels the offense. Focus on platform angles, soft hands, and delivering a clean ball every time.

Bring the Energy – Your hustle and attitude set the tone. Be the heartbeat of your team, keeping the energy high from start to finish.

Mindset Motto: "No ball hits the floor without a fight."

• Embrace the opportunity to play. Enjoy the time together with your friends and teammates.  It goes quickly!

• Being a good teammate is more important than being a good player - it's how life works after volleyball. 

• Don't talk poorly about your teammates to others. Trust is a critical factor in team bonding and relationship building throughout the season.

• Bring up questions and issues with your coach early. Work with them to understand. Keep working!

• Be involved and ready to play, even if you're not seeing the court as much as you'd like. If you love the game, stay in it!

• Compete hard. Celebrate the victories, and go for every ball!

• Increase reps outside of practice. Build technique, footwork, armswing speed, and strength to get an advantage.

Burnout is a significant concern for high school athletes, especially those involved in competitive sports like club volleyball. The pressures to excel, secure playing time, and achieve consistent victories can lead to physical and mental exhaustion. To help avoid burnout, consider the following strategies:

1. Recognize the Signs of Burnout: Be attentive to symptoms such as chronic fatigue, decreased performance, loss of interest in the sport, mood swings, and difficulty concentrating. Early detection is crucial for timely intervention.

2. Prioritize Rest and Recovery: Ensure athletes get adequate sleep (8-10 hours per night) and incorporate rest days into training schedules. Proper recovery is essential for physical health and mental well-being.

3. Encourage a Balanced Lifestyle: Promote participation in diverse activities beyond volleyball, such as other sports, hobbies, and social events. This balance helps prevent monotony and keeps athletes engaged.

4. Foster Open Communication: Create an environment where athletes feel comfortable discussing their stressors and concerns. Open dialogue can lead to better support systems and proactive stress management.

5. Set Realistic Goals: Work to establish achievable objectives that focus on personal growth and skill development rather than solely on winning. This approach can reduce undue pressure and enhance motivation.

6. Educate on Stress Management Techniques: Introduce methods such as mindfulness, meditation, and deep-breathing exercises to help athletes manage stress effectively. These techniques can improve focus and emotional resilience.

7. Monitor Training Loads: Avoid overtraining by balancing practice intensity and duration with adequate rest. Tailoring training programs to individual needs can prevent physical and mental exhaustion.

8. Promote a Supportive Team Culture: Encourage teamwork and camaraderie to create a positive environment where athletes support each other, reducing feelings of isolation and stress.

9. Provide Access to Mental Health Resources: Offer resources such as counseling services or workshops focusing on mental health to help athletes navigate challenges both on and off the court.

10. Educate Parents and Coaches: Inform parents and coaches about the signs of burnout and effective prevention strategies to ensure they can provide appropriate support and create a balanced training environment.

Do you ever practice well, but at a tournament your team has an entire mental breakdown? Maybe it's against a foe you know you can beat? Or maybe it happens in playoffs against tough competition? 

This is a tough one. You can't just talk about it, you have to train for it. Tom Tait, the founder of Penn State Women's and Men's Volleyball, once asked a group of campers "What is the most important point in a volleyball match?" The young men in the room starting yelling out answers: "the first!" "the last one!" "the winning point!" etc.

Answer: The Next Point. 

As coaches and players, the challenge is always how can we move on from what just happened and focus on the next play?

Experiencing a mental breakdown during volleyball tournaments can be challenging, especially when your team performs well in practice but struggles under game pressure. To help with such situations, consider incorporating the following strategies into your training regimen:

Simulate High-Pressure Scenarios in Practice: Recreate game-like pressure during practice sessions to help players become accustomed to performing under stress. For example, implement drills where players must serve or receive under time constraints or specific scoring situations. This approach helps athletes build confidence and resilience. 

Prepare for Unfair Calls: Teach players to expect and manage unfavorable referee decisions. During practice, introduce unexpected rulings to simulate real match conditions. This prepares athletes to maintain composure and focus, reducing the likelihood of emotional reactions during actual games. 

Develop Mental Toughness: Incorporate mental training techniques such as visualization, mindfulness, and positive self-talk into your practice routine. These methods enhance players' ability to handle stress and maintain focus during critical moments. 

Establish a Reset Routine: Encourage players to develop personal routines that help them reset mentally after a mistake or lost point. This could involve deep breathing, a specific physical action, or a mental cue that signals letting go of the previous play and refocusing on the next. 

Enhance Team Communication: Foster open and effective communication among team members. Regularly practicing communication drills ensures players can rely on each other during high-pressure situations, promoting unity and reducing individual stress. 

By integrating these strategies into your training, your team can build the mental resilience necessary to navigate the pressures of competition, maintain composure during challenging moments, and improve overall performance.

'If your screen time is more than your practice time, then you aren't allowed to complain about your playing time."

"Hard work beats talent when talent doesn't work hard."

"Challenges aren't here to defeat you. They're here to grow you."

“The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.” 

"Courage is required to be great."

"Failure is not the end".

“People want to be on a team. They want to be part of something bigger than themselves. They want to be in a situation where they feel that they are doing something for the greater good.”

“When you first assemble a group, it’s not a team right off the bat. It’s only a collection of individuals.”

“In leadership, there are no words more important than trust. In any organization, trust must be developed among every member of the team if success is going to be achieved.”

Can we be tough – together- when it matters most?

Toughness isn't physical. It has nothing to do with size, strength, talent, or athleticism. It's an intangible, an attitude, a philosophy. We’ve all seen talented players lose their mental edge and under perform. Toughness has no relationship to how nice a person is, either. You can be exceedingly nice and tough at the same time.

Toughness is not thinking you're better than your opponent or more skilled than other players on your own team, even. It’s not about arrogance. Toughness is related more to confidence, which is based on hope. And you always need to have hope – hope that the next play is when we turn this around. Hope that you can get the next pass or the next kill and make things right. We hope that your team always has your back, no matter what the circumstances. If you don’t think you have toughness or want to develop it there’s good news! Toughness is a skill that can be developed and improved by everyone.

From the dictionary, toughness is a characteristic of how much a material can withstand before rupturing. Being able to bend or flex under pressure without breaking is the key - in other words, 'unbreakable' in spirit. It's your willingness to fight through whatever comes your way. It's how you deal with adversity, either from the other team or from our team. The brain is a powerful thing. When someone can weaken your brain, they've got you. When someone takes away your will, they've got you. When someone gets under your skin, they’ve got you. It's not about talent, it's about will. There is no player or team you can't outplay, outwork, or "out-tough."

It's obvious that we all care and want deeply to win. There's no question about that. Toughness is built on doing hard things well. If that means picking up a teammate or putting on the face that your team needs to see (in the hardest moments), then that's what toughness is. If it's keeping things in proper perspective (that this is just a game and not the end of the world), then that's toughness. If it's building your self-talk strategies during a match (practicing saying things to yourself after a mistake like: "this is okay, we've got this...I need to stay focused on the next point for my team"), that's toughness.

We have talked about being a good teammate, the importance of relationships, and how critical trusting each other is.  If you’re worried about a teammate, angry with someone, or simply in a bad mood, you’re not being TOUGH. You’re not focused on the next play. And you’re certainly not making it easier for your teammates to be tough, either. We can all be tougher. Be tough in practice. Be tough on the court. Be tough in life.

Below are examples of toughness on the volleyball court:

Be loaded and ready to go every play.

Tough players are loaded at the net and in the backcourt EVERY. SINGLE. PLAY. There’s no lapse. There’s no team you don’t respect enough. You are ready to go every play.  Watching for overpass, setter, hitters, etc. The days of being reminded by coaches are gone. Arms are slightly bent, you’re relaxed and breathing, legs are like springs ready for action and you’re ready to move explosively in any direction from base position.

Just go for the ball.

There are no more questions in your mind on defense. Is that my ball? Was that mine? Is that hers? Should I have helped? Never again. GO FOR THE BALL. Go get it. Go help her. Talk, play aggressive. Save her. Cover. Swarm. Make the assist. Do it together. And please use two hands when you get there if you can!

Pick up your teammates.

• When your teammate lays her body down for a diving save and misses. Go pick her up. 

• When she gets blocked or hits the ball out by a mile, go give her a high five and say ‘we got this.’

• When she gets aced, misses her serve, or shanks. Go pick her up.

Tough players are great teammates. Take responsibility for your teammates as well as yourself. Give credit for the things done well. Accept when teammates try to pick you up, and be open to them. Be tough about it. Return to your sense of hope for the next play, let the voice inside you say “yes, tough break, but we’ve got this next one.” “We” “Together”

Show strength in your body language.

Project confidence. No hanging heads. No annoyed looks. Don’t react negatively to a mistake of a teammate or of your own. Do not whine or complain to officials. Tough players do their jobs. Confident body language communicates that you aren’t backing down to the other team or to unfair circumstances. Don’t let them get to you. Show the face your team needs to see. Look your teammates in the eye. Be reassuring. Be open. Be positive. Be gentle with your teammates. And reaffirm your joy and love of the game.

It’s not your serve/swing/pass, it’s OUR serve/swing/pass.

Tough players don’t worry about their stats, their swings, their sets, serves, passes, etc. Work for excellence always knowing that it is not “my” swing; it is “our” swing. Tough players celebrate when “we” score. After a timeout, it’s our serve. The next play is ‘our’ pass, ‘our’ set, or ‘our’ side out. It’s not about you. No one of us would be here alone. We do this as a team. 

‘Be hard to play against and easy to play with.

Tough players make their teammates’ jobs easier, and their opponents’ jobs tougher.

Move on to the next play.

Tough players don’t waste time celebrating a good play or lamenting a bad play. The most important point of any game is the next one. At times of high frustration when things are not going our way, return to the sense of hope deep inside that says you can still turn this around and play each point tough, one at a time. We’ve got this. Next play. Let’s go. Compete. Be strong. Be tough.

Make ‘getting better every day’ your goal.

Tough players come to work every day to get better. Meet victory and defeat in the same way: Get up after a loss and go to work to be better than the day before. Tough players hate losing but are not shaken or deterred by loss. Tough players enjoy winning but are never satisfied. For tough players a championship, medal or trophy is not a goal: it is a destination. The goals is to play hard and get better every day.

Lessons in Competition, Growth, and Excellence: A Coach’s Reflection

Throughout a season, and often over the course of an athlete’s playing career, I strive to instill a collection of core principles that extend far beyond the court. These lessons are not just about volleyball—they are about character, resilience, and the pursuit of excellence. Inspired by my own experiences with remarkable coaches, teachers, family, and teammates, I share these reflections as a parting thought for the athletes I’ve had the privilege to coach.

The Mindset of Winning

Success and adversity are inevitable parts of any season. When challenges arise, the best teams and athletes find ways to turn setbacks into opportunities for growth. Rather than dwelling on losses, focus on learning from them. Expect to win. Approach every opponent with confidence, a winning mindset, and an unshakable belief in your preparation. Winning isn’t just about the scoreboard—it’s about cultivating a mentality of resilience, discipline, and unwavering commitment.

Scouting opponents is important, but intimidation should never be a factor. Any team can compete with us, just as we can compete with any team. Instead of overestimating or underestimating opponents, analyze their strengths and weaknesses to develop effective strategies. A strong warm-up does not always translate to strong in-game performance, and a team’s true cohesion is revealed in the match itself.

Mistakes are an essential part of growth, but how you respond to them matters most. The reality is that coaches and players make split-second decisions based on weeks of practice and preparation. Regardless of the outcome, we must accept those decisions, learn from them, and move forward. Losing should never break our spirit—it should fuel our determination to improve.

Game Day Readiness and Tournament Mentality

Game days are precious and sacred. We dedicate countless hours in the gym and on the road, sacrificing time, energy, and effort to compete at our highest level. The outcome—whether gold, silver, or bronze brackets—matters far less than the commitment we bring to each match. Every tournament is a test of our preparation, a measure of our progress, and an opportunity to showcase the excellence we’ve worked for.

As an athlete, you must be physically and mentally prepared for every match. Volleyball demands constant adaptation—offense turns to defense in an instant. No serve, hit, or block should ever catch you off guard. By raising our volleyball IQ and sharpening our instincts, we elevate not only our individual performance but also the success of the team. Every play is an opportunity to refine our skills and strengthen our unity.

Competing with Excellence

The echoes of whistles and the roar of the crowd linger long after the match ends. We replay points in our minds, reliving the excitement of clutch plays, relentless defense, and dynamic teamwork. These moments define us as competitors. Yet, moving forward requires reflection and recalibration.

Our focus should not be on who we are playing next but on how we are progressing. Excellence demands consistency—there is no room for mental lapses or complacency. Competition is about more than talent; it is about the drive to push beyond perceived limits. We must challenge ourselves daily to meet the standard of excellence we aspire to achieve.

Learning from Defeat

It is okay to lose a hard-fought game. Frustration is a natural reaction, but it should be channeled into motivation. A third set often comes down to momentum and luck—small moments that tip the scales in an unpredictable game to 15. The key takeaway? Seize every opportunity to close out matches in two sets. Strengthening our mental and emotional resilience ensures we control the controllable, rather than leaving fate to chance.

The ‘final score’ is not just the number on the scoreboard—it’s the level of preparation, execution, and effort we bring to the game. True competitors measure success by how they prepare, progress, and respond to adversity. Harnessing frustration as fuel for improvement is the hallmark of elite athletes.

Striving for Elite Performance

Elite teams are not just physically skilled—they are mentally and emotionally tough. A team’s ability to sustain a high level of intensity, focus, and execution throughout an entire match defines its elite status. Complacency has no place in a competitive season. If we want to reach our full potential, we must commit to bringing our best effort every time we step on the court.

Being elite means embracing the pressure of competition, stepping up in crucial moments, and leading with confidence. It means showing up prepared, fueling your body for peak performance, and leaving everything on the court. Many of you aspire to play at the collegiate level—know that elite players take ownership of their role, lift up their teammates, and lead by example. Leadership is not just about skill; it’s about presence, voice, and the ability to rise in the moments that matter most.

The Journey Continues

Every match, every tournament, and every practice is a chapter in a greater journey. Growth in volleyball mirrors growth in life—it requires dedication, resilience, and an unwavering belief in oneself and the team. Keep pushing forward. Keep striving for excellence. The work continues, and greatness awaits those who refuse to settle for anything less than their best.

A critical team goal is to cultivate an atmosphere of unconditional support among teammates. As you know, part of the game challenges each of us to focus on what it means to be a good teammate. Below are common expressions in volleyball said in two different ways (self-focused vs. team-focused).  A focus on teamwork and positive attitudes does not take away from the competitive athlete mindset, nor does it require any skill.  No matter how competitive or talented a player is, her ability to communicate with her teammates plays a critical role in the success on and off the court. What you say and how you say it REALLY MATTER.  

Communication has 3 areas: body language (53%), tone of voice (40%), and the words you say (7%). Consider reading the Seven Habits of Highly Effective Teens by Sean Covey for more on being a 'Genuine Listener.' We are challenged to listen and communicate with eyes, ears, and heart.

Read down each list and identify the differences in common volleyball expressions. Imagine how body language, facial expression, and tone of voice play a role when communicating in between points on the court. The goal: Practice and use the Team-Focused expressions in practice and tournaments!

Self-focused (much less team-focused):

• Let's go guys! (whining)

• Come on, ladies! (whining)

• Pick it up! (angry)

• That's 3 in a row! (desperate)

• Somebody pass the ball! (frustrated)

• I need it off the net. (selfish)

• Set me! (frustrated)

• She’s not setting me. (selfish)

• Focus guys. (vague)

• I need a pass! (demanding)

• Ok, you need to hit it in bounds! (accusing)

• That was a horrible set. (judging)

• You need to cover. (advising)

• I can't get that ball.(elitist)

• That's not mine. (defensive)

• There's nothing I could do with that. (insulting)

• Are you kidding? (sarcastic)

• Go!....argh! Come onnn! (annoyed)

• It's too tight. (obvious)

• That was a trap set. (accusing)

• Try not to hit into the block! (obvious)

• We need this! (non-specific)

• That was your ball! (accusing)

• Clean it up! (commanding)

Team-focused (much less self-focused)

• We’ve got this, guys! (upbeat)

• It’s okay, let's get the next one, girls! (encouraging)

• You've got this,______(name) (connecting)

• That's my mistake...let's go! (ownership)

• Hey, let's side out here! (encourage)

• My fault, guys. Here we go! (encouraging)

• Nice pass/set/hit/serve/play (name)! (supportive)

• I can get to that next time. I'll help. We've got this.

• Hey, it’s okay, I can adjust.(ownership)

• Yes, ____(name)! (fun)

• Ok- hey- we've got this. Let's pass this next serve.

• I’ll keep it off the net. (ownership)

• Can you help me pass this serve? (collaborative)

• Can you take seam for me? I need help. (request)

• Can I take seam, or do you want help?(offering)

• Can you help me cover next play?(collaborative)

• Hey, let’s be sure to cover her next time together.

• That’s all me! Hey, let’s go here…(transparency)