00:00:00,130 --> 00:00:09,046
My instinct is to go once I start to fatigue, is to start to go into normal movement patterns, which is kind of that block squat sort of position where I'm going vertical.
00:00:09,118 --> 00:00:15,634
And so it's really been challenging for me to focus on keeping consistent form that's appropriate for for kettlebells hroughout the exercises.
00:00:15,682 --> 00:00:22,494
I always kind of thought too, like, I needed a big blocker and that's what I played with in college.
00:00:22,592 --> 00:00:30,574
But when I got to the pro Tour, I just realized that I needed like a really good fundamental player because I am seeing most of the serve.
00:00:30,622 --> 00:00:41,540
So for me to have a great setter, that really helps me out and then just having someone who's good fundamentally at the net instead of just super tall and can't really pull and dig.
00:00:44,130 --> 00:00:45,562
Hey, listeners, this is Mark.
00:00:45,636 --> 00:01:02,234
At this point in the interview, we started looking at video analysis of an old match and if you're keeping up and you're listening to our podcast, it might not make complete sense because you can't see what's going on in the court as we're doing the video analysis.
00:01:02,402 --> 00:01:17,318
We've linked the video in the show notes and if you want to keep up and see the actual video and see us doing the analysis of the match so it makes a little bit more sense, you can go ahead and click on that link and then fast forward to that part of the video on YouTube.
00:01:17,354 --> 00:01:19,630
If you want to keep listening, you are more than welcome.
00:01:19,740 --> 00:01:25,454
Just know that the visual presentation available on our YouTube channel is better at beach volleyball.
00:01:25,502 --> 00:01:25,714
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I hope you enjoy the rest of the show.
00:01:27,096 --> 00:01:28,318
Buffalo, New York.
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I love it.
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I'm from Virginia and want to hear about some people drills to do during Quarantine.
00:01:37,610 --> 00:01:44,086
Is that Maddie? The same Maddie that's been here before? Maddie, were you at my last webinar? Like two weeks ago? A week ago.
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Kathleen from Long Island.
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Greece and Baltimore.
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Head coach for the national teams here.
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Getting some new ideas from my quarantine players.
00:01:53,102 --> 00:01:53,782
I love that.
00:01:53,856 --> 00:01:58,066
Hi, laurie from Charlotte, Finland, 11:00 p.m., Greece, 11:00 p.m.
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Mark from Germany.
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00:02:01,116 --> 00:02:02,174
Sam from Phoenix.
00:02:02,282 --> 00:02:02,940
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People are still pouring in because it's not yet 02:00 p.m..
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Thank you, nico from the Netherlands.
00:02:08,678 --> 00:02:08,950
00:02:09,000 --> 00:02:09,574
00:02:09,612 --> 00:02:11,942
So today we are going to have some special guests.
00:02:11,966 --> 00:02:13,090
Of course, Brandon is here.
00:02:13,140 --> 00:02:13,502
00:02:13,526 --> 00:02:18,818
He's going to say hello in a second, but we are also inviting Stafford Slick and Katie Spieler.
00:02:18,854 --> 00:02:23,086
They're going to come on and let you guys know their favorite workouts, what they're doing at home.
00:02:23,148 --> 00:02:24,110
And I'm really excited.
00:02:24,170 --> 00:02:25,414
So Brandon, take it away.
00:02:25,452 --> 00:02:26,194
00:02:26,292 --> 00:02:27,446
My name is Brandon Joyner.
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You guys have been hearing a lot from Mark recently, but I am also a part of veteran beach and Volleycamp hermosa.
00:02:34,682 --> 00:02:36,346
Currently a player as well.
00:02:36,468 --> 00:02:42,062
I play professionally on the AVP and also have done some FIVBs and NOCECA.
00:02:42,146 --> 00:02:46,778
Last decade has really been spent really fine tuning my coaching and teaching.
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Before I moved out to California, I was a teacher.
00:02:49,010 --> 00:02:51,398
I taught 8th grade social studies or civics.
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Trying to kind of figure out how I can keep growing as a coach and player and see what this board has to offer.
00:02:58,104 --> 00:03:00,562
Guys, just so you know, we need you to stay to the end.
00:03:00,636 --> 00:03:10,466
Everybody who stays in the end, we are going to open up a really special offer for literally 15 minutes just to help everybody out during this quarantine.
00:03:10,538 --> 00:03:12,778
So there's going to be a really special offer.
00:03:12,864 --> 00:03:25,450
Stay at the end, pay attention and take a pen, get a paper and just start taking down some notes and some ideas because it does take us a little while to upload these videos and get them out so that they look pretty for everybody who's not here.
00:03:25,560 --> 00:03:30,214
But only you guys who are here live right now are going to get this offer.
00:03:30,372 --> 00:03:32,302
So thank you for being a part of it.
00:03:32,316 --> 00:03:33,346
Thank you for signing up.
00:03:33,408 --> 00:03:38,302
We always reward the people that attend live, and we appreciate you guys following and be a part of the email list.
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We're all here to help each other.
00:03:39,540 --> 00:03:48,538
I know a lot of us are going through a tough time, and hopefully we can provide ideas that either keep you entertained and definitely keep you improving and getting better throughout this time. Brandon, what have you been doing with every day so far? Are you staying in shape? Are you moving in a different direction? Are you ball practicing?
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Luckily, at our house, we have bands, but I don't have access to weight, and really, I don't have that much space either.
00:04:05,196 --> 00:04:06,602
I live on a third floor.
00:04:06,686 --> 00:04:07,798
It's kind of nice.
00:04:07,944 --> 00:04:12,010
I've actually been using our stairs a lot as a good workout.
00:04:12,990 --> 00:04:14,278
With our workout program.
00:04:14,364 --> 00:04:19,270
I've just been kind of going through that and I've been doing everything that I can, and it's kind of crazy.
00:04:19,320 --> 00:04:22,730
I didn't realize that it's almost like 80% of our workouts.
00:04:22,790 --> 00:04:24,206
We don't really need equipment.
00:04:24,338 --> 00:04:31,862
And then once I'm to the point where I'm supposed to be doing weighted stuff, then I've just started getting creative.
00:04:31,946 --> 00:04:37,138
I've started doing squats with bands instead of weight, which has actually been kind of cool.
00:04:37,164 --> 00:04:43,978
I've still been waking up with a little bit of soreness in my hamstrings and my quads, which kind of makes me feel like I'm doing something right.
00:04:44,064 --> 00:04:46,718
But, yeah, it's kind of weird.
00:04:46,874 --> 00:04:49,702
I felt so good before all this happened.
00:04:49,776 --> 00:05:05,290
I've been working really hard, but I've been kind of thinking about it and I'm like, maybe this is a time to kind of take a step back from volleyball and the physical part of it and really try to think about what I can do mentally to help myself.
00:05:05,400 --> 00:05:14,254
I mean, especially with us not being able to coach and see people in person, that's actually been probably the hardest thing on me just not being able to see people.
00:05:14,292 --> 00:05:20,282
I didn't realize how much I kind of needed these conversations with people and the coaching opportunities.
00:05:20,366 --> 00:05:26,054
And then especially when we're playing and getting to see the guys that we train with on a regular basis, that's kind of been tough.
00:05:26,102 --> 00:05:31,438
But yeah, since that's been the case, we've been kind of focusing on this online stuff.
00:05:31,524 --> 00:05:33,610
So I've been putting a lot of energy into that.
00:05:33,660 --> 00:05:41,098
So pretty much anytime I would be working out or playing or coaching, I'm putting those hours towards building betteratbeach.com.
00:05:41,184 --> 00:05:47,266
Kind of the world's way of telling me that maybe you should take a break for a second and let your body heal up really well.
00:05:47,328 --> 00:05:57,550
And once this is all ready and done, then I'll feel really comfortable moving forward and getting strong again and getting my play back up to where it needs to be.
00:05:57,600 --> 00:05:59,686
But I'm not really stressing about that right now.
00:05:59,808 --> 00:06:06,802
I know that it will happen with everything that I'm doing mentally, whether it's studying video or just keeping my body in check.
00:06:06,876 --> 00:06:15,974
Yeah, guys, I think at this moment, if you're an athlete or you're a coach, every single motivational video that you've ever watched or looked at has said, like, yeah, you got your ass kicked.
00:06:16,022 --> 00:06:18,070
Okay, what do you do? You learn from it.
00:06:18,120 --> 00:06:19,282
You get up and you learn from it.
00:06:19,296 --> 00:06:21,374
So right now, the world is kind of dealing.
00:06:21,422 --> 00:06:23,662
A lot of people like a beat down.
00:06:23,796 --> 00:06:26,378
And there's one thing that you can do from loss.
00:06:26,414 --> 00:06:42,722
You can either hide in a shell and never show up again or you can regroup, come up with new answers, get a little more creative, work harder in the same direction that you've been working in, or if you feel like that just doesn't have a future anymore, pivot and find a new shot.
00:06:42,746 --> 00:06:44,690
And like, that's what we do in beach volleyball.
00:06:44,750 --> 00:06:49,298
Okay? I know I needed that swing at match point and I didn't have it in my arsenal.
00:06:49,334 --> 00:06:56,806
So either I get really good at all of my other swings or I train so that I have another option in that moment.
00:06:56,868 --> 00:07:03,734
And right now, all of us are at a place where a lot of us are in a place where we need options and more options in these different moments.
00:07:03,842 --> 00:07:05,938
And so that's what we want to provide today.
00:07:06,024 --> 00:07:14,134
I do want to take you through some of the stuff that I went through yesterday and we do want to hear your questions in the Q and A, but this one's going to be rapid fire.
00:07:14,172 --> 00:07:15,934
Guys, we're going to be done in 40 minutes.
00:07:15,972 --> 00:07:17,374
I'm going to have two coaches on.
00:07:17,472 --> 00:07:18,646
Brandon is going to be here, of course.
00:07:18,708 --> 00:07:20,794
Stafford Slick is coming on in a couple of minutes.
00:07:20,892 --> 00:07:25,778
And then Katie Spieler, who is also she runs her own club and she's an AVP player.
00:07:25,874 --> 00:07:28,426
So excited to have all of them too.
00:07:28,548 --> 00:07:36,034
This is going to be really awesome right here, I'm just going to show you a little bit of what I was doing yesterday outside.
00:07:36,132 --> 00:07:37,934
And these are all going to be posted on Instagram.
00:07:37,982 --> 00:07:42,298
But because you're here a little bit earlier, I'm just going to show you some easy drills here.
00:07:42,384 --> 00:07:47,614
I do want to take you through some of the stuff that I went through yesterday, but this one's going to be rapid fire.
00:07:47,652 --> 00:07:49,414
Guys, we're going to be done in 40 minutes.
00:07:49,452 --> 00:07:50,854
I'm going to have two coaches on.
00:07:50,952 --> 00:07:52,090
Brandon is going to be here, of course.
00:07:52,140 --> 00:07:54,238
Stafford Slick is coming on in a couple of minutes.
00:07:54,324 --> 00:07:59,198
And then Katie Spieler, who is also she runs her own club and she's an AVP player.
00:07:59,294 --> 00:08:01,846
So excited to have all of them drills, too.
00:08:01,968 --> 00:08:03,694
This is going to be really awesome.
00:08:03,792 --> 00:08:05,878
All right, we got the screen up and running.
00:08:05,964 --> 00:08:07,390
Everybody's fired up.
00:08:07,500 --> 00:08:08,326
00:08:08,388 --> 00:08:09,610
I'm glad you made it, man.
00:08:09,720 --> 00:08:11,246
Somebody's here from Columbia.
00:08:11,318 --> 00:08:12,106
00:08:12,228 --> 00:08:22,282
Okay, so this is something that I used to do every day during the summer because I had a roof that was just like this where the triangle kind of came down and it dropped the ball right back to me.
00:08:22,476 --> 00:08:29,890
This is a really simple lonely drill where it's past set, hit right.
00:08:29,940 --> 00:08:31,070
A nice easy shot.
00:08:31,130 --> 00:08:38,182
For the easy shot, we're making sure that you're only contacting with this palm of your hand.
00:08:38,256 --> 00:08:42,362
You do not want your fingers to get on the ball.
00:08:42,446 --> 00:08:44,498
You want them to get over the ball.
00:08:44,654 --> 00:08:47,002
And over means like this.
00:08:47,076 --> 00:08:48,094
On means like this.
00:08:48,132 --> 00:08:52,450
We don't want our fingers to hit it because that's going to slow down a lot of what we do.
00:08:52,560 --> 00:08:54,614
Okay, here I am yapping like an idiot.
00:08:54,722 --> 00:08:57,658
But this is like a really simple drill that you can just use.
00:08:57,684 --> 00:09:03,094
Guys, if you have an inclined roof or anything that's inclined, this is easy pass, it hit.
00:09:03,192 --> 00:09:07,078
And what I did, a lot of us need to work on this.
00:09:07,224 --> 00:09:08,398
It's vision work.
00:09:08,484 --> 00:09:12,226
So I'm going to let the video run right and I'm going to let you guys hear it.
00:09:12,288 --> 00:09:15,142
I'm going to include something so that you get some vision work.
00:09:15,276 --> 00:09:25,354
So after you pass to yourself and set to yourself, between your set and your hit, you have to look forward at the wall and then back to the ball and hit.
00:09:25,452 --> 00:09:26,966
So I'll make an exaggeration.
00:09:27,038 --> 00:09:28,982
Just watch my eyes, watch my head tilt.
00:09:29,066 --> 00:09:31,522
And you can get some vision work while you're doing this.
00:09:31,656 --> 00:09:36,854
If you're an attacker in beach volleyball, you have to see the other side of the court.
00:09:36,902 --> 00:09:39,890
No matter what, you have to see the other side of the court.
00:09:40,010 --> 00:09:42,370
So this is just great easy work.
00:09:42,420 --> 00:09:44,460
I just want you to see how we go through it.
00:09:45,690 --> 00:09:50,302
Half to myself, set to myself, look behind the ball and then hit.
00:09:50,436 --> 00:10:01,186
A lot of people during this drill, especially when we're live, a lot of people during this drill, make the mistake of setting and looking at the same time, or they'll just put the ball up and they'll look.
00:10:01,248 --> 00:10:03,754
But you have to get yourself to the ball first.
00:10:03,912 --> 00:10:11,820
So you have to see the set first, get there, then look, and then get back to the ball with your eyes.
00:10:12,510 --> 00:10:14,760
Ideally, you don't look too far up.
00:10:15,210 --> 00:10:17,558
Ideally, you can keep everything sort of in a peripheral.
00:10:17,594 --> 00:10:22,200
But I'm giving you an exaggeration from here where I really look down at that wall.
00:10:22,770 --> 00:10:23,434
00:10:23,472 --> 00:10:25,514
If you can add a burpee in between the roll.
00:10:25,622 --> 00:10:28,010
If you got an angled roof, give it a shot.
00:10:28,130 --> 00:10:29,254
Burpee between everyone.
00:10:29,352 --> 00:10:38,498
Also like how on the especially when you add in the jump at the end, still being able to focus on that last right left before you jump.
00:10:42,490 --> 00:10:42,998
00:10:43,084 --> 00:10:44,138
Okay, so talk me through that.
00:10:44,164 --> 00:10:44,442
00:10:44,466 --> 00:10:45,160
00:10:45,850 --> 00:11:01,240
Especially with drills like this, where especially if you're thinking about making that contact that Mark was saying and you're so worried about getting the ball, then a lot of times we can lose focus on some of the smaller things.
00:11:03,310 --> 00:11:10,302
You're getting a chance to make a really good pass where you're shuffling to that ball, and then you're making a good set, and then you're getting those last two steps.
00:11:10,326 --> 00:11:15,422
So right before you go to jump, every single time, you're having a pretty good right left.
00:11:15,556 --> 00:11:21,400
So I think that's something that's kind of underutilized, especially in drills where it's by yourself.
00:11:21,850 --> 00:11:24,638
So here's what I'm talking about in this video.
00:11:24,724 --> 00:11:32,778
And Brandon, you can kind of talk us through it, but I'm teaching how to bump set with spin.
00:11:32,874 --> 00:11:37,266
So, Brandon, I'm going to leave it up to you to tell us why and when we would bump set with spin.
00:11:37,338 --> 00:11:43,550
So actually, I kind of like this conversation, and I might go a completely different way that Mark would normally go.
00:11:43,600 --> 00:11:50,702
But especially whenever you're thinking about passing, you have to rely on two things.
00:11:50,776 --> 00:11:53,620
One technique, and then two is your touch.
00:11:55,210 --> 00:12:01,998
Whenever you're thinking about touch, touch is when you're going to have to add something different to that ball.
00:12:02,154 --> 00:12:05,030
We see it a lot like Mark has a really good side.
00:12:05,080 --> 00:12:09,254
Spencer, if you don't know how to pass it, it's terrible to pass.
00:12:09,292 --> 00:12:10,698
It makes you feel like an idiot.
00:12:10,794 --> 00:12:19,538
Something that you really have to think about is you have to think about either taking the spin away from this ball or adding spin to it to get it to go to where your target is.
00:12:19,564 --> 00:12:37,974
So a lot of times you can use it in that sense if you're fighting a ball that has a lot of spin or if you're also playing in the wind, I think whenever you're playing in the wind, you might have to think about either passing or setting with some spin on the ball, and you kind of have to get creative.
00:12:38,022 --> 00:12:51,246
So especially with a drill like this, where you're trying to focus on really getting underneath that ball and then trying to find kind of a similar trajectory but adding some kind of spin.
00:12:51,438 --> 00:13:00,470
I would think you're trying to fight off something that is coming at you, whether it's a serve or a hit that has weird spin on it or if you're fighting some form of conditions.
00:13:02,590 --> 00:13:04,910
What would you say?
00:13:05,080 --> 00:13:12,674
No. For me I'm going to use anytime I have to fight the wind with a set, I'm going to put some spin on it.
00:13:12,712 --> 00:13:23,346
So if the wind is coming at me, my goal is to make the wind, the ball spin in the direction of the wind floats.
00:13:23,538 --> 00:13:28,170
If the ball floats when you're fighting against the wind, it's going to be unpredictable.
00:13:28,230 --> 00:13:29,814
00:13:29,982 --> 00:13:35,478
If you have medium wind and a medium distance, you have to use spin.
00:13:35,634 --> 00:13:36,098
00:13:36,184 --> 00:13:42,690
If you have long distance and even a light wind like you're setting from the back line, you have to use spin.
00:13:42,810 --> 00:13:45,818
If there's no wind, don't worry about it because it's not going to affect anything.
00:13:45,964 --> 00:13:49,730
But it's just really important to be able to learn how to do it.
00:13:49,780 --> 00:13:51,362
Cool news, guys, stafford is here.
00:13:51,436 --> 00:13:56,246
Guys, remember, if you're here and you weren't here in the beginning, please stay to the end.
00:13:56,368 --> 00:13:59,834
We have a really good offer for you if you're training at home.
00:13:59,872 --> 00:14:02,198
You signed up for this webinar because you're interested in training at home.
00:14:02,284 --> 00:14:04,538
We have a pretty sick offer so stay to the end.
00:14:04,564 --> 00:14:08,990
And it's only for people who are here live Friday, March 27.
00:14:09,040 --> 00:14:12,830
Let everybody welcome Stafford.
00:14:15,850 --> 00:14:17,210
Like you're on vacation.
00:14:18,010 --> 00:14:18,590
00:14:18,700 --> 00:14:21,398
Are we all? Isn't that what this is true? Pretty much.
00:14:21,544 --> 00:14:24,562
00:14:24,586 --> 00:14:25,306
Kind of vacation.
00:14:25,378 --> 00:14:27,762
It's the least fun vacation I've ever been on.
00:14:27,896 --> 00:14:39,766
Have you been staying in shape? Have you been practicing? Have you been doing any ball work? Have you been doing anything else? And can you tell me your Instagram handle so I could put it in the chat?
00:14:39,838 --> 00:14:41,734
It's super complicated. It's at Stafford slick.
00:14:41,842 --> 00:14:52,340
If you want to follow Stafford, he's not too crazy, but he talks a lot of smack so it's pretty entertaining on Instagram, like gentle dab smack and he flexes a lot.
00:14:53,150 --> 00:14:55,006
Always get some good pictures.
00:14:55,198 --> 00:14:57,510
You got to know where the cameras are exactly.
00:14:57,680 --> 00:15:09,114
So staff, what are you doing right now to stay in shape?
00:15:09,212 --> 00:15:15,174
I mean, at this point everyone's just kind of scrambling to figure out how they can keep themselves kind of in check during this uncertain time. We have been fortunate enough to be part of the USA national team right now.
00:15:15,212 --> 00:15:19,894
And so through that we have a trainer and they have had access to kind of supermarket sweeps.
00:15:19,942 --> 00:15:27,918
So ran into the gym before everything shut down, plucked out some kettlebells and some med balls and stuff.
00:15:28,004 --> 00:15:35,098
Really? Right now it's a lot of dynamic, lightweight but explosive reps and just kind of keeping the body moving to keep it from rusting.
00:15:35,134 --> 00:15:35,406
00:15:35,468 --> 00:15:43,554
Can you explain, just like, in super layman terms, what do you mean by dynamic and explosive?
00:15:43,652 --> 00:15:52,942
I would say anything that challenges you to move quickly. For me, that is for explosive, at least, doing kettlebell swings, focusing on good hip hinge and explosive power through the hips.
00:15:53,026 --> 00:15:55,474
What do you mean by hip hinge?
00:15:55,522 --> 00:16:11,410
Hip hinge. So, typically, what happens when people pick up a kettlebell and start swinging it around? Their first instinct is to squat kind of like they're loading for a jump, but ultimately that's not getting to the power portions of your jump, which comes from the hips.
00:16:11,470 --> 00:16:21,358
And so you want to start moving your hips in a backward direction first bringing the kettle blood back through the legs and then exploding straight forward through the hips.
00:16:21,454 --> 00:16:22,254
00:16:22,352 --> 00:16:26,862
So less of an up and down vertical movement and more of a back to front.
00:16:26,996 --> 00:16:27,690
00:16:29,150 --> 00:16:30,214
You're so dynamic.
00:16:30,262 --> 00:16:32,290
We don't like this with kettlebells.
00:16:32,350 --> 00:16:33,500
We like more.
00:16:34,010 --> 00:16:34,662
00:16:34,796 --> 00:16:36,018
00:16:36,104 --> 00:16:38,190
But making sure not to overextend at the top.
00:16:38,240 --> 00:16:53,314
You want to obviously keep a steady, strong core, like once you reach the top, and then so I think something that's been fun for me during this time is actually my cousin lives in Vancouver and is doing personal fitness and training, specifically with kettlebells.
00:16:53,362 --> 00:16:58,402
So he reached out and asked if I wanted to learn a few things because there's a lot that can be done with kettlebells.
00:16:58,426 --> 00:17:02,854
And so he took me through a session last Saturday and I got hooked.
00:17:02,902 --> 00:17:08,034
And so we did the Instagram Live Wednesday and we're actually going to do another one tomorrow at 07:00.
00:17:08,072 --> 00:17:08,466
00:17:08,528 --> 00:17:10,738
But yeah, I mean, kettlebells are super versatile.
00:17:10,774 --> 00:17:15,874
You can get a lot of explosive strength and channel those movements and kind of become more efficient with those movements.
00:17:15,922 --> 00:17:26,866
What I found is that for me, my instinct is to go once I start to fatigue, it's to start to go into normal movement patterns, which is kind of that block squat sort of position where I'm going vertical.
00:17:26,938 --> 00:17:35,158
And so it's really been challenging for me to focus on keeping consistent form that's appropriate for kettlebells throughout the exercises.
00:17:35,194 --> 00:17:37,098
So, yeah, it's been cool.
00:17:37,184 --> 00:17:41,310
What if people don't have a kettlebell?
00:17:41,360 --> 00:17:49,002
Grab a breakfast burrito and watch? No. So anything that we're going to be doing, you could supplement with a dumbbell at home if you have one, or trying to think what else you could do.
00:17:49,196 --> 00:17:54,426
I guess a water bottle or fill a bucket with sand or small cat.
00:17:54,488 --> 00:17:55,280
00:17:59,850 --> 00:18:09,430
It's been exciting for me to step out of my comfort zone of doing Olympic lifts and stuff in the gym and really try to challenge myself to learn something new during this time.
00:18:09,480 --> 00:18:28,330
Because I think even from the short experience that I've had with kettlebells, I think it's something that I'm going to continue to lose, to use long term, because there's a lot of stability, things you can work on overhead stability with holding the kettlebell in different ways and things like that, too, and Turkish get ups and all these sort of complex movements that were super foreign to me.
00:18:28,380 --> 00:18:32,618
So I see a lot of people using the overhead like kettlebells.
00:18:32,654 --> 00:18:50,938
And in the beginning I didn't understand, I was just like, why are you just holding something over your head? How could that possibly be an athletic workout that you're trying to do? How is that benefiting you as a volleyball player when you're holding or pressing heavy weight above your head and leaving it up there?
00:18:50,964 --> 00:18:54,994
Yeah, specifically with the kettlebell, there's a couple of different ways that you can hold it. I actually have one right here, so I'll see if I can hold this and show you at the same time.
00:18:55,032 --> 00:18:56,482
So there's a couple of different ways to hold it.
00:18:56,496 --> 00:19:00,034
You can hold it like this, straight overhead, which is weight down.
00:19:00,072 --> 00:19:06,806
And this is going to mimic more of a dumbbell sort of hold right where it's pretty strong, pretty stable, something that's familiar and comfortable.
00:19:06,878 --> 00:19:15,638
And then so that's kind of an equivalent to a strict like military press or shoulder press, things like that, which is just good for overhead stability and strength.
00:19:15,734 --> 00:19:21,550
One of the things that become really interesting for me to learn more about kettlebells is going bottoms up.
00:19:21,600 --> 00:19:31,198
And so this way the weight isn't directly kind of over your I mean, you have to keep it over your strength points, over your wrists, elbow, shoulder, all that.
00:19:31,224 --> 00:19:35,710
And so when you go overhead, the tendency is for the weight to shift side to side.
00:19:35,760 --> 00:19:39,950
So you really have to fight that, using a lot of stabilizers to keep it strong and steady.
00:19:40,010 --> 00:19:49,846
And so by doing that, especially going through different movement patterns while holding it above your head, you challenge muscles and smaller muscle group stabilizers in a different way.
00:19:49,908 --> 00:19:55,814
And so even with light weight like this is twelve kilos, so just over £26.
00:19:55,862 --> 00:19:59,414
And so even with that lightweight, it's still exceptionally challenging.
00:19:59,522 --> 00:20:21,754
So the stabilizers above your head, what does that do for a volleyball player? Why is that beneficial? Yes, in terms of functional stability, I guess it's more just maintaining rotator cuff strength and support so that we're swinging and taking thousands of swings over the course of a season that we're continuing to build and fine tune those smaller muscle groups rather than just like biceps or deltoids or things like that.
00:20:21,792 --> 00:20:28,442
So it really provides kind of a comprehensive sort of focus to shoulder work versus just working on major groups.
00:20:28,466 --> 00:20:36,670
And so I think, again, this is new to me, so I'm kind of doing research and trying to understand it better, but it really is challenging me in a different way.
00:20:36,780 --> 00:20:41,566
And I feel it in different places, so I know that it's working different things, if that makes sense.
00:20:41,748 --> 00:20:42,094
00:20:42,132 --> 00:20:57,754
And I think if we challenge shoulder stability and like overhead strength, probably when you're in those weird positions and you still like, you know, the hit that you have to make, but, you know, it might hurt or it's definitely the wrong position, but it's the only thing that's open in that moment.
00:20:57,912 --> 00:21:12,074
I think having strength and being able to have the stability and the power and all of those weird positions, it gives you the ability to put a little bit of pace on that awkward swing because now your arm is strong when it's over in all different positions.
00:21:12,122 --> 00:21:12,442
00:21:12,516 --> 00:21:16,918
Now you can bring it from your back down to there with a little bit more power.
00:21:17,004 --> 00:21:17,326
00:21:17,388 --> 00:21:35,170
And one of the things I think that's been a focus for me, at least for this past off season and now potentially off season number two is how to generate power and speed from the top of my swing versus generating I mean, the standard is like pipe super hard, hit the ball low, contact low and bounce it.
00:21:35,280 --> 00:21:37,294
God, I totally disagree with you.
00:21:37,332 --> 00:21:39,682
Who pikes and people, right, exactly.
00:21:39,816 --> 00:21:52,250
And so for me, that was like, oh, that's how I'm going to hit super hard is like, generate a whole lot of force, but that force comes from this location versus a super high.
00:21:52,300 --> 00:22:02,546
And so if you can generate pace and snap from the top of your swing, that gives you that much more over the height of the block or that much more control from an extended position.
00:22:02,608 --> 00:22:12,446
And so challenging myself to maintain strength and stability in those extended positions is going to help reinforce that kind of idea.
00:22:12,508 --> 00:22:14,438
That's where I want to be swinging from.
00:22:14,524 --> 00:22:26,054
Do you have any other at home exercises that you do or just like sequences or stretches or moves that you do to keep you fast when you're high?
00:22:26,152 --> 00:22:34,478
Yeah, I mean, I think band work is great.Going through some resistance band swings and focusing on maybe not even following through all the way, but just being powerful and explosive up to that point.
00:22:34,564 --> 00:22:34,886
00:22:34,948 --> 00:22:38,630
And so up to that point of contact at full extension.
00:22:39,130 --> 00:22:46,826
Again, right now is a great time for I think sometimes we run into the gym and we just hit the major muscle groups, right.
00:22:46,948 --> 00:22:47,930
Because we don't have time.
00:22:47,980 --> 00:22:54,182
So we're going to go, okay, I want to do squats and do deadlifts, and maybe I'll do bench or shoulder press and then get in, get out.
00:22:54,256 --> 00:23:09,798
But now that we've got time filled out with maintaining those small muscle groups and using those dynamic bandit stretches and exercises, I mean, Ty Trambley was one of the guys that I watched forever and he's doing constant band work all the time to maintain healthy shoulders.
00:23:09,834 --> 00:23:16,022
And I mean, I think it was because he had a separated AC at some point and then kind of went, okay, I can start taking care of myself.
00:23:16,096 --> 00:23:23,560
So his chest when we get bench press.
00:23:24,610 --> 00:23:26,594
Bench press in three years.
00:23:26,692 --> 00:23:27,542
00:23:27,616 --> 00:23:30,830
But I have not gotten over 52 and a half pounds.
00:23:31,390 --> 00:23:35,922
I remember at a point when I was able to bench 255, I think that was my highest.
00:23:36,066 --> 00:23:39,042
And then those stupid little joint tears.
00:23:39,066 --> 00:23:46,840
It's like, what are these going to do for me on the beach? And if you see from my first three years, I was all footballed out and showing off.
00:23:47,170 --> 00:23:50,490
As I've gotten older, I get smaller and frailer.
00:23:50,550 --> 00:23:56,680
But our shoulders start to sweep and then our chest just falls away.
00:23:58,690 --> 00:24:00,158
You just got to embrace it.
00:24:00,244 --> 00:24:01,262
00:24:01,456 --> 00:24:02,570
00:24:02,620 --> 00:24:03,542
This is really cool.
00:24:03,616 --> 00:24:08,046
Jerome is asking if you can demo just a little bit of some bandwidth.
00:24:08,058 --> 00:24:14,682
Do you have any elastics with you? But if we could just demo a couple of good band work exercises like Brandon, if you do one, I'll do one in staff.
00:24:14,706 --> 00:24:20,246
Or do you do one band work that you would do before or during the gym for arms swing stuff? Sure.
00:24:20,308 --> 00:24:20,562
00:24:20,586 --> 00:24:28,770
If we just go to everybody wait for we all ended up on one camera.
00:24:31,170 --> 00:24:39,730
So guys, just a reminder to let you know what we have, I posted it in the chat here, but we have a 60 day strength and conditioning program as well.
00:24:39,780 --> 00:24:50,798
And all of the shoulder stability that Stafford is talking about here, this wasn't scripted or anything, but we spend at least twelve minutes almost every workout just on shoulder stability and strengthening.
00:24:50,834 --> 00:24:54,130
So if you want to just look into that program, I'll show you a few of the ones that we have here.
00:24:54,180 --> 00:24:56,518
But introducing new exercise if you can teach us.
00:24:56,544 --> 00:24:57,850
So Brandon, go ahead first.
00:24:57,900 --> 00:24:58,138
00:24:58,164 --> 00:25:03,562
This is actually one of my favorite ones that I picked up from the strength and conditioning plan that we have.
00:25:03,636 --> 00:25:05,678
You can use really any type of band.
00:25:05,774 --> 00:25:09,314
So I'm going to do the wall crawls mark, just torture.
00:25:09,422 --> 00:25:16,982
So you can either have a band like this and you just put it on your hands, or if you don't have a band like that, this is just like your normal elastic band.
00:25:17,066 --> 00:25:22,102
You can grab it where your hands are facing up and then you kind of turn your palms toward one another.
00:25:22,176 --> 00:25:26,446
I'm going to do with the blue band just because it's what I have you're here.
00:25:26,508 --> 00:25:28,610
And then you're going to spread your arms apart.
00:25:28,670 --> 00:25:33,202
So it's going to be hard for me to kind of show you because I'm going to do it on the wall.
00:25:33,336 --> 00:25:39,490
But whenever you're doing this, you want to try your best to keep your arms at 90 degrees.
00:25:40,050 --> 00:25:41,386
I guess that's what it would be.
00:25:41,508 --> 00:25:46,510
And the tendency that you're going to have is your elbows are going to start to pull away.
00:25:46,680 --> 00:25:52,630
So you want to try really hard to almost keep your arms parallel to one another.
00:25:52,800 --> 00:25:56,458
And so if I was on the wall, I would be here.
00:25:56,604 --> 00:26:07,522
Can you see me at all? And I'm going to try to just climb up the wall until I'm fully extended and then I would just keep going back and forth, up and down.
00:26:07,596 --> 00:26:08,842
And I usually do.
00:26:08,916 --> 00:26:10,406
I did that yesterday.
00:26:10,598 --> 00:26:14,374
I did two rounds of 15, so up and down is one.
00:26:14,472 --> 00:26:22,198
And if you can make it through two rounds of 15 without, like, wincing or crying out for help, then you've got the strongest shoulders in the world.
00:26:22,284 --> 00:26:26,578
By far the most intense shoulder stability that I've ever done.
00:26:26,604 --> 00:26:32,366
I did it with a physical therapist after shoulder injury and after like, seven trips, I was toast.
00:26:32,438 --> 00:26:33,898
What about you, Stafford? You're up.
00:26:33,984 --> 00:26:40,390
One of the things that I've been doing with respect to the overhead stability is reaching full extension.
00:26:41,670 --> 00:26:51,850
Just with the overhead stability, getting your band behind you and they're really just working through pulsing movements this way out of going overhead and even into full movements this way.
00:26:51,900 --> 00:26:57,362
I feel like a lot of times people are going here and going all the way through, which I feel is really unnecessary.
00:26:57,446 --> 00:27:08,570
I think all the power I want to generate coming from here to here, so I want to go through these positions and then go through movements up to this point, staying strong and stable through the core.
00:27:08,630 --> 00:27:13,466
Again, this is more of a that would be more of a pre match, pre practice.
00:27:13,538 --> 00:27:26,374
That's not necessarily like a burnout, but it's been challenging and difficult for me because I'm so used to wanting to drive all the way through to a full body versus strengthening that shoulder in that full extension position.
00:27:26,532 --> 00:27:39,060
I love that you're also learning to get away from this height position, which I think everybody like mentally they see like, oh, the ball goes down, so my body has to bring it down.
00:27:40,950 --> 00:27:46,538
If we look at golfers, right, all of the force should go into the ground.
00:27:46,634 --> 00:27:52,738
Like, you should be swinging down to generate speed, and then the face of the club makes it go up.
00:27:52,824 --> 00:27:56,438
And I think about volleyball, the swing really similarly.
00:27:56,474 --> 00:28:03,430
Like, I'm going to swing fast up and fairly forward, but I'm never going to swing down or tuck down.
00:28:03,540 --> 00:28:07,450
And only the angle of my hand makes the ball go down.
00:28:07,560 --> 00:28:12,278
But even if I wait up, that ball is still going to go down if I hit the right part of the ball.
00:28:12,434 --> 00:28:18,670
I've been focusing on staying high just like you're talking about and not trying to bring things down.
00:28:18,720 --> 00:28:20,158
That's all just follow through.
00:28:20,244 --> 00:28:28,966
Like my generation and I'm happy we're kind of on the same page there is that the speed generation is up here, not here.
00:28:29,028 --> 00:28:41,806
And I see people get their leads and then try to like, more acceleration happens here than actually happens before comcast, right? And they all net because they're like, 510 and they're trying to bounce off on an open net.
00:28:52,270 --> 00:28:57,254
staffer does it in games too, right?
00:28:57,352 --> 00:28:57,578
Yeah, I save it for the game. Yeah.
00:28:57,604 --> 00:29:01,830
I think it's just something interesting that you said or kind of the analogy towards golf.
00:29:01,950 --> 00:29:07,014
Any power that you're generating for the ball to go is happening before you contact the ball.
00:29:07,062 --> 00:29:24,806
And so if we think about that similar position as an attacker, we want to generate that power before we contact the ball, not we're piking and grunting super hard, you know what I mean? We want that speed and quick arm whip to happen at the top of our swing versus trying to compact and get supernarly at the end.
00:29:24,928 --> 00:29:28,358
Stafford would love if you hang out for a few more minutes with us.
00:29:28,444 --> 00:29:30,038
We only get like nine more minutes.
00:29:30,184 --> 00:29:31,514
If you want to hang out, cool.
00:29:31,612 --> 00:29:33,422
If you want to go take care of the FAM, awesome.
00:29:33,496 --> 00:29:35,634
But I'm going to give the show over to Katie.
00:29:35,682 --> 00:29:37,386
And thank you so much for coming, dude.
00:29:37,458 --> 00:29:38,018
00:29:38,104 --> 00:29:40,970
Sharing all that knowledge, I think people are finding real value.
00:29:41,020 --> 00:29:46,242
Guys, if you got something good from Stafford, please just let me know in the chat.
00:29:46,326 --> 00:29:52,106
Let us know if you got it, and then let us know if you want us to bring him back for some more knowledge that he's picking up.
00:30:00,950 --> 00:30:02,146
All right, later, fellows.
00:30:02,218 --> 00:30:02,634
00:30:02,672 --> 00:30:03,114
00:30:03,152 --> 00:30:03,714
00:30:03,812 --> 00:30:12,742
Katie, what's up? What's up?
00:30:12,826 --> 00:30:19,014
Introduce yourself to those people who don't know because we got people from Belgium, Sweden, Finland, Norway. Who are you? What's your high finishes? How tall are you? As far as inspiration goes?
00:30:19,112 --> 00:30:20,434
Perfect. I'm Katie Spieler.
00:30:20,482 --> 00:30:21,630
00:30:21,740 --> 00:30:23,938
I'm from Santa Barbara, California.
00:30:24,094 --> 00:30:26,038
I played at University of Hawaii.
00:30:26,074 --> 00:30:28,890
I was a two time All American there.
00:30:29,000 --> 00:30:31,086
And I am 5’5.
00:30:31,208 --> 00:30:34,246
I think that's the shortest player on tour.
00:30:34,318 --> 00:30:41,350
I started a beach volleyball club in Santa Barbara in my hometown, but I live in Hermosa, so I commute back and forth.
00:30:41,410 --> 00:30:45,094
So I train in Hermosa and then I coach in Santa Barbara.
00:30:45,142 --> 00:30:48,018
So I travel kind of a lot, but it's great.
00:30:48,104 --> 00:30:52,626
So, yeah, I grew up playing and I was born into like, a huge volleyball family.
00:30:52,688 --> 00:30:54,978
And I'm actually back at my parents house.
00:30:55,064 --> 00:31:02,130
And so I'm having my dad reconstruct the net that I made him construct for me when I was little.
00:31:02,180 --> 00:31:04,710
But he wants to put up the net part.
00:31:04,760 --> 00:31:06,510
So we just did a little ribbon here.
00:31:06,560 --> 00:31:14,938
But you can set up a stake net or with a ribbon and tape really easily if you just have two posts or poles.
00:31:15,034 --> 00:31:18,606
That's what I've been doing even in her, mostly right now since the nets are down.
00:31:18,668 --> 00:31:23,086
So I was just going to share a few little drills you can do just with a ribbon.
00:31:23,158 --> 00:31:27,918
And if you don't have something like this, you can just do it over like, an invisible net.
00:31:28,004 --> 00:31:36,750
And Katie, you're putting all this stuff on your Instagram too, right?
00:31:37,490 --> 00:31:39,226
Yeah, just on my club Instagram, mostly for our kids and any adults.
00:31:39,358 --> 00:31:44,350
Can I tag that in the chat. What's the name?
00:31:44,470 --> 00:31:47,842
It's East Beach Volleyball Academy.
00:31:47,926 --> 00:31:48,834
Well, I think we got both your personal and your club. IG on there.
00:31:48,872 --> 00:31:51,502
So you're going to be getting tons of requests.
00:31:51,586 --> 00:31:52,858
Go follow Katie.
00:31:52,894 --> 00:32:03,178
Because for all of you who keep telling me that you need a big or you need somebody tall or you need a blocker, that's the only reason you haven't gotten to playoffs or gotten a tournament, like, look at Katie.
00:32:03,214 --> 00:32:10,506
To me she's got to be the most inspiring person on tour because she is the shortest professional player right now at 5’5 or 165.
00:32:10,568 --> 00:32:12,682
But she's a professional beach volleyball player.
00:32:12,706 --> 00:32:19,062
So any of you saying that you can't you don't have the shots, you just need to be bigger? Oh, if I was your height, of course I would do that.
00:32:19,136 --> 00:32:21,894
Like, shut up because Katie is here proving you wrong.
00:32:21,992 --> 00:32:23,886
You play with Delaney, right?
00:32:23,948 --> 00:32:25,758
Yeah. And Delaney is 5’10.
00:32:25,844 --> 00:32:30,046
And before I played with Perissa Cook and she's about the same height.
00:32:30,118 --> 00:32:36,234
And I always kind of thought too, like, I needed a big blocker and that's what I played with in college.
00:32:36,332 --> 00:32:44,374
But when I got to the pro tour, I just realized that I needed like a really good fundamental player because I am seeing most of the serve.
00:32:44,422 --> 00:32:55,038
So for me to have a great setter, that really helps me out and then just having someone who's good fundamentally at the net instead of just super tall and can't really pull and dig.
00:32:55,124 --> 00:33:07,362
But yeah, I definitely always hated my size growing up and then now I love it because people come up to me and they say, wow, it's so cool that you made it at the pro level.
00:33:07,436 --> 00:33:17,058
And to me that's really special because it was just a lot of the work that I put in and you see it pay off and that's the most satisfactory thing.
00:33:17,204 --> 00:33:17,958
00:33:18,044 --> 00:33:21,800
And plane rides are pretty
00:33:23,630 --> 00:33:24,330
00:33:24,380 --> 00:33:25,460
That's great. It's a win win.
00:33:26,390 --> 00:33:29,478
Should I get into these drills? Yeah, let's see a couple.
00:33:29,564 --> 00:33:30,200
00:33:30,950 --> 00:33:32,180
Will be fast.
00:33:32,570 --> 00:33:43,126
So basically I just was always back here doing drills on my own, so I came up with a lot of weird stuff, but I'm going to do some pretty simple ones and then we'll get a little bit more advanced.
00:33:43,138 --> 00:33:48,858
So first one is just pass to yourself, set over your net and then turn around.
00:33:48,944 --> 00:33:49,770
Do it again.
00:33:49,880 --> 00:33:50,802
Try to get ten.
00:33:50,876 --> 00:33:52,266
So just a few here.
00:33:58,950 --> 00:34:00,542
call yourself a professional.
00:34:00,626 --> 00:34:02,280
I haven't warmed up here.
00:34:03,930 --> 00:34:04,366
00:34:04,428 --> 00:34:07,334
So just pass it over the ribbon.
00:34:07,442 --> 00:34:08,458
Try to get ten.
00:34:08,544 --> 00:34:09,526
This next one.
00:34:09,588 --> 00:34:17,174
I kind of came up with this recently, actually, but it goes into what you guys were talking about with stability, with staffers.
00:34:17,342 --> 00:34:26,820
So one thing, when we're laying out to get a dig, we're often kind of in this position and you have to have a really strong core to be in that position.
00:34:27,150 --> 00:34:35,402
So I turned what they call a bird dog position in the gym into a little one arm touch drill.
00:34:35,486 --> 00:34:38,460
So I'm going to go this way so you guys can see.
00:34:39,570 --> 00:34:42,000
But I go out into that bird dog.
00:34:42,750 --> 00:34:47,410
I got my one arm touches, and then I try to switch.
00:34:48,150 --> 00:34:49,042
00:34:49,176 --> 00:34:50,710
You keep that back leg up.
00:34:50,820 --> 00:34:51,670
I like that.
00:34:51,780 --> 00:34:58,570
So you're really engaging your core so that when you are doing that one arm dive, you're not breaking.
00:34:59,310 --> 00:35:00,394
You're strong here.
00:35:00,432 --> 00:35:01,918
And then you have that list.
00:35:02,064 --> 00:35:03,130
That's really cool.
00:35:03,180 --> 00:35:03,994
I like that.
00:35:04,092 --> 00:35:06,034
And then we'll go back to over the net.
00:35:06,132 --> 00:35:09,586
This is a little bit more challenging for ball control.
00:35:09,708 --> 00:35:14,090
So you're going to try to do one arm, one arm.
00:35:14,270 --> 00:35:20,782
That renovation pokey, pokey, and then handset roll shot over.
00:35:20,856 --> 00:35:30,086
Did you call it a renovation pokey?
00:35:30,278 --> 00:35:32,830
Yeah, you got to have really strong pokeys in case you want to get some walt on our little instagram. Yeah, the house demo poke.
00:35:35,410 --> 00:35:36,918
So one arm.
00:35:36,954 --> 00:35:37,554
00:35:37,602 --> 00:35:40,850
Pokey, pokey, handset, roll shot.
00:35:47,870 --> 00:35:48,858
I love this.
00:35:48,944 --> 00:35:54,274
Well, it's, it's a good idea to go off the camera because just don't react.
00:35:54,382 --> 00:35:55,902
It's tough, but it's fun.
00:35:55,976 --> 00:36:01,614
So just kind of get a ton of touches in and coming up with creative things.
00:36:01,712 --> 00:36:09,390
I think that the one silver lining of all of this is we have to learn how to get creative with our training.
00:36:09,500 --> 00:36:10,698
And that's how I grew up.
00:36:10,724 --> 00:36:18,486
And it was super helpful for just when you're in a game and wild things happen, it's not just past that hit.
00:36:18,548 --> 00:36:19,938
It's a lot of weird stuff.
00:36:20,024 --> 00:36:26,694
So if you're out here just kind of coming up with your own touches, it's going to teach you how to handle that.
00:36:26,792 --> 00:36:29,890
It seemed like a lot of this stuff was progression.
00:36:30,070 --> 00:36:34,638
So obviously the first one you did was just pass in a set over the net.
00:36:34,784 --> 00:36:38,982
So you can kind of build on that, and I'm sure you probably did anyway.
00:36:39,056 --> 00:36:41,910
But maybe the first one is just pass set over the net.
00:36:41,960 --> 00:36:44,922
The next one is pass, set, roll shot over the net.
00:36:45,056 --> 00:36:45,498
00:36:45,584 --> 00:36:50,850
You can start adding in all these different pokeys and stuff like that as you're getting more control.
00:36:50,960 --> 00:36:51,522
00:36:51,656 --> 00:36:54,210
And even adding in like a jump, too.
00:36:54,380 --> 00:37:01,170
Yeah, I think it's something that's super important, like probably for you, Katie, and that most amateur players would skip over that.
00:37:01,220 --> 00:37:12,210
A lot of players early on in their career are absolutely and people honestly, like 40 and 50 year olds that I coach who have been playing for ten and 15 years have no hand control of that.
00:37:12,380 --> 00:37:24,598
It's like pass, maybe they have a handset, but then if they just have to control the ball here with bent elbows and in all these positions like waiters and handicap, it falls apart immediately.
00:37:24,694 --> 00:37:34,366
As soon as I have some of my players switch from peppering where they dig with their forearms to hitting at their face and digging with their hands, it doesn't last more than four rounds.
00:37:34,438 --> 00:37:41,262
And somebody who can pepper literally for ten minutes with forearm digs cannot last four rounds when they start hitting at the face.
00:37:41,336 --> 00:37:47,540
And for somebody who's I think your height, you have to be an absolute master of all the hand digs up here.
00:37:49,010 --> 00:37:49,534
00:37:49,582 --> 00:38:04,950
And that's actually something that I've been filming these little drills for my kids, and it's kind of cool for me because I can look back at the film and whenever I have not a good shot or something goes wrong, it's because my hand contact is not clean.
00:38:05,060 --> 00:38:16,630
So when you get that full hand on the ball, that's when you can control, like you're saying, wherever you want that ball to go on your shot, it's going to go there if you get full hand contact or if you're digging.
00:38:16,690 --> 00:38:27,150
But I think that's something that's so overlooked is that if we can watch our hand hit the ball and get the full hand on contact, we're going to be able to do so much.
00:38:27,260 --> 00:38:27,678
00:38:27,764 --> 00:38:30,798
Katie, I'm going to write your things in the chat right here.
00:38:30,824 --> 00:38:31,158
00:38:31,244 --> 00:38:35,058
00:38:35,204 --> 00:38:36,178
That's your Instagram.
00:38:36,274 --> 00:38:44,314
And is there anywhere else that people can find you? Or what should they find you for? I know that you run a club in Santa Barbara, right?
00:38:44,422 --> 00:38:52,474
Yeah, I run a club. Once all of this craziness is over, I am having a clinic in Ericsson's memory and a four man tournament.
00:38:52,642 --> 00:38:57,478
So that was supposed to be on April 4th and 5th, but we obviously had to postpone.
00:38:57,574 --> 00:39:01,986
So keep an eye out on my Instagram for updates on that.
00:39:02,048 --> 00:39:03,114
I also have a website.
00:39:03,212 --> 00:39:08,190
It's just www.katiespieler.com, but there's not much on it.
00:39:08,240 --> 00:39:09,766
I'm known as the honeybee.
00:39:09,838 --> 00:39:13,890
So if you are near me and you need honey, I can get you honey.
00:39:15,830 --> 00:39:21,202
Is this where the Beehive is?
00:39:21,346 --> 00:39:25,890
Yes, the Beehive is back in that corner.
00:39:31,650 --> 00:39:32,700
I feel like that's what we should have used our time for, a honey. Look at that.
00:39:33,810 --> 00:39:38,374
I could have taken you into the Beehive.
00:39:38,412 --> 00:39:38,686
Next time. Yeah.
00:39:38,748 --> 00:39:41,460
I'm not going anywhere nearby, not even through a computer.
00:39:44,470 --> 00:39:45,014
00:39:45,052 --> 00:39:46,240
Thank you so much.
00:39:46,690 --> 00:39:48,542
Really appreciate you guys.
00:39:48,616 --> 00:40:06,890
I think, again, Katie should be one of the people who you watch and understand how differently she uses her skills and the different skills that she emphasizes for herself to be a professional because she has a different offensive set than somebody who might be 6’1, 6’0.
00:40:07,000 --> 00:40:07,562
00:40:07,696 --> 00:40:10,686
She's somebody who is going to use different shots.
00:40:10,758 --> 00:40:11,946
Probably a lot of Pokey.
00:40:12,018 --> 00:40:13,350
I know a lot of Pokies.
00:40:13,410 --> 00:40:26,306
And she's able to win and create points because she has embraced her own body and her own playing style and didn't have to look at somebody who is six foot and say, I need to play like them, then I'm going to be me to be great.
00:40:26,368 --> 00:40:27,798
Very like Adrian Karen Bull.
00:40:27,834 --> 00:40:31,514
Like be you to be great, and I think Katie does an excellent job of that.
00:40:31,552 --> 00:40:33,222
And she's definitely an inspiration.
00:40:33,366 --> 00:40:39,290
Should be an inspiration for everybody as far as selecting your own offense and being effective no matter what.
00:40:39,340 --> 00:40:39,734
00:40:39,772 --> 00:40:40,670
Short girls for the win.
00:40:40,720 --> 00:40:41,126
00:40:41,188 --> 00:40:41,800
00:40:42,190 --> 00:40:42,578
00:40:42,604 --> 00:40:44,334
Well, thanks so much Mark and Brandon.
00:40:44,382 --> 00:40:45,050
You guys are awesome.
00:40:45,100 --> 00:40:45,966
00:40:46,038 --> 00:40:46,598
00:40:46,744 --> 00:40:47,294
See you soon.
00:40:47,332 --> 00:40:47,718
00:40:47,754 --> 00:40:48,842
Thanks for coming on.
00:40:48,976 --> 00:40:49,626
00:40:49,758 --> 00:40:54,330
As a thank you for anybody who's here, we talked about a lot of exercises with Brandon.
00:40:54,390 --> 00:40:56,802
I gave you some good ideas for at home drills.
00:40:56,826 --> 00:41:01,826
We don't have an at home drill course yet, but we are, after this, coming out with a big blog filled with a bunch of them.
00:41:01,888 --> 00:41:02,954
I'm going to be posting them.
00:41:02,992 --> 00:41:04,178
Brandon is going to be posting them.
00:41:04,204 --> 00:41:07,470
So, Brandon, please write your Instagram in the chat.
00:41:07,530 --> 00:41:08,570
Guys, go follow him.
00:41:08,620 --> 00:41:09,038
00:41:09,064 --> 00:41:11,586
If you're not following me yet, follow volleycamp promotion.
00:41:11,658 --> 00:41:15,578
If you are not subscribed to our YouTube channel, please help us.
00:41:15,604 --> 00:41:18,206
That supports us in a big way.
00:41:18,268 --> 00:41:19,346
It helps us grow.
00:41:19,468 --> 00:41:29,234
As a huge thank you for coming, we have a 60 day strength and conditioning course since you are here, live with us right now for the next 15 minutes.
00:41:29,392 --> 00:41:32,654
There's a 15 minutes window, guys.
00:41:32,692 --> 00:41:33,806
It's half price.
00:41:33,988 --> 00:41:35,798
15 minutes, half price.
00:41:35,884 --> 00:41:37,142
I'm going to post the link.
00:41:37,216 --> 00:41:38,678
We already changed it.
00:41:38,764 --> 00:41:40,322
Posting the link right here.
00:41:40,396 --> 00:41:43,710
It gives you all of the shoulder stability exercises.
00:41:43,830 --> 00:41:46,274
It gives you everything that you can do.
00:41:46,312 --> 00:41:48,414
It's specific for beach volleyball.
00:41:48,462 --> 00:41:52,278
It's a bunch of leg workouts, but it's not a lot of upper body strength.
00:41:52,314 --> 00:41:54,122
Like no chest or anything like that.
00:41:54,136 --> 00:42:00,026
A little bit of chest, but shoulder stability, hip mobility, glute activation, all of this stuff.
00:42:00,088 --> 00:42:01,098
All of these exercises.
00:42:01,134 --> 00:42:06,998
I promise you, you can get a full workout with two water bottles and an elastic band, and I promise you, you get better.
00:42:07,024 --> 00:42:08,838
Me and Brandon have been doing this all preseason.
00:42:08,874 --> 00:42:14,798
I know that I put four inches at 34 years old, I put four inches onto my broad jump in two and a half months using this program.
00:42:14,884 --> 00:42:18,986
Brandon is more agile and playing better than definitely better than he ever has.
00:42:19,048 --> 00:42:22,362
I would say so, yeah.
00:42:22,496 --> 00:42:25,326
I know people are telling me that right to my face.
00:42:25,508 --> 00:42:27,918
Moving to her most is like, go ahead now.
00:42:27,944 --> 00:42:29,010
You have 14 minutes.
00:42:29,060 --> 00:42:30,018
We are closing this down.
00:42:30,044 --> 00:42:39,670
It's normally $80, but just as a thank you for coming and to get more people experience with what we offer, we're offering this closing in 14 minutes and really take advantage.
00:42:39,730 --> 00:42:41,542
Is it only possible with PayPal.
00:42:41,626 --> 00:42:44,886
So you have to pay through PayPal, but you don't need a PayPal account.
00:42:44,948 --> 00:42:48,898
You can check in as a guest and use your credit card, and it does take you through that PayPal.
00:42:48,934 --> 00:42:51,714
But just you sign in as a guest and pay with credit card.
00:42:51,752 --> 00:42:51,990
00:42:52,040 --> 00:42:52,954
Good question, Maria.
00:42:53,002 --> 00:42:54,582
Guys, there's not a better offer.
00:42:54,656 --> 00:42:57,310
There's not a better way to get better at beach volleyball.
00:42:57,370 --> 00:43:03,126
If you're a volleyball or a beach volleyball player, you absolutely need this.
00:43:03,188 --> 00:43:08,058
It is a 60 day program, Nico, and it's every day.
00:43:08,144 --> 00:43:11,754
I give you, I think, five complete rest days.
00:43:11,852 --> 00:43:14,914
Some of the days are like, off, meaning that you just have movement.
00:43:14,962 --> 00:43:17,646
Like, you just go through a big, long warm up, and that's all you'd be going.
00:43:17,708 --> 00:43:19,530
So you now have eleven minutes.
00:43:19,640 --> 00:43:23,946
We're shutting it off, I promise you, because everybody else has already been paying $80.
00:43:23,948 --> 00:43:24,882
It's a great program.
00:43:24,956 --> 00:43:26,178
It's worth way more than that.
00:43:26,204 --> 00:43:27,954
It's 60 days we take you through.
00:43:27,992 --> 00:43:29,458
We show you every single exercise.
00:43:29,494 --> 00:43:38,874
It's designed minute by minute, rep by rep, and if you want to be a better beach volleyball player and you're looking for a strength training program, grab it.
00:43:38,912 --> 00:43:40,026
It is a 60 day.
00:43:40,088 --> 00:43:43,386
It gives you the plan for every single day.
00:43:43,508 --> 00:43:53,358
And while you're alone, while you're not able to practice on the court, use the ball touches that Katie Spieler was showing you and get a great workout program.
00:43:53,444 --> 00:43:58,978
Lateral speed, shoulder strength, rotational power from the core and leg strength.
00:43:59,014 --> 00:44:00,022
You don't need weight.
00:44:00,106 --> 00:44:03,778
80% of this is designed so that you don't even touch a weight.
00:44:03,874 --> 00:44:06,742
You just need very light, heavy objects.
00:44:06,766 --> 00:44:11,346
You can use a bag, you can use a water bottle, and you can use elastic bands for the majority of it.
00:44:11,408 --> 00:44:16,302
But you'll see, once you go in and it's a money back guarantee, 30 days.
00:44:16,436 --> 00:44:19,290
If you don't like it, if you think the program sucks, send it back.
00:44:19,340 --> 00:44:25,170
We'll close it off, no harm, but I guarantee you, you're going to love it, because we have not gotten a single negative review.
00:44:25,220 --> 00:44:27,150
Everybody's fired up and playing better.
00:44:27,260 --> 00:44:28,638
So, guys, thank you for coming.
00:44:28,724 --> 00:44:32,170
You have ten minutes, and then we're shutting it back to $80.
00:44:32,230 --> 00:44:33,834
But I appreciate you being here.
00:44:33,932 --> 00:44:37,810
I have to go talk to a bunch of coaches and club directors, and we're going to run a Mastermind.
00:44:37,870 --> 00:44:43,506
So if you're part of the Mastermind and you're going to sign into the next one, you'll go ahead, but I got to get out of here.
00:44:43,568 --> 00:44:44,154
You have ten minutes.
00:44:44,192 --> 00:44:46,090
Sign up for that program at this discount.
00:44:46,210 --> 00:44:46,998
Love you all.
00:44:47,084 --> 00:44:47,958
Talk to you later.
00:44:48,104 --> 00:44:48,370