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Stafford Slick:
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.
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Stafford Slick:
And so it's really been challenging for me to focus on keeping consistent form that's appropriate for for kettlebells hroughout the exercises.
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Stafford Slick:
I always kind of thought too, like, I needed a big blocker and that's what I played with in college.
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Katie Spieler:
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.
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Katie Spieler:
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.
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Mark Burik:
Hey, listeners, this is Mark.
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Mark Burik:
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.
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Mark Burik:
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.
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Mark Burik:
If you want to keep listening, you are more than welcome.
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Mark Burik:
Just know that the visual presentation available on our YouTube channel is better at beach volleyball.
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Mark Burik:
Thanks.
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Mark Burik:
I hope you enjoy the rest of the show.
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Mark Burik:
Buffalo, New York.
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Mark Burik:
Awesome.
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Mark Burik:
From Greece.
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Mark Burik:
Montreal, Canada.
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Mark Burik:
I love it.
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Mark Burik:
Kansas City.
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Mark Burik:
I'm from Virginia and want to hear about some people drills to do during Quarantine.
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Mark Burik:
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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Mark Burik:
Kathleen from Long Island.
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Mark Burik:
Barcelona, Spain.
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Mark Burik:
Awesome.
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Mark Burik:
Greece and Baltimore.
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Mark Burik:
Head coach for the national teams here.
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Mark Burik:
Getting some new ideas from my quarantine players.
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Mark Burik:
I love that.
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Mark Burik:
Hi, laurie from Charlotte, Finland, 11:00 p.m., Greece, 11:00 p.m.
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Mark Burik:
Mayo.
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Mark Burik:
Yes.
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Mark Burik:
Mark from Germany.
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Mark Burik:
Welcome.
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Mark Burik:
Sam from Phoenix.
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Mark Burik:
Awesome.
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Mark Burik:
People are still pouring in because it's not yet 02:00 p.m..
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Mark Burik:
Thank you, nico from the Netherlands.
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Mark Burik:
Guys.
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Mark Burik:
Really cool.
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Mark Burik:
So today we are going to have some special guests.
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Mark Burik:
Of course, Brandon is here.
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Mark Burik:
Brandon.
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Mark Burik:
He's going to say hello in a second, but we are also inviting Stafford Slick and Katie Spieler.
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Mark Burik:
They're going to come on and let you guys know their favorite workouts, what they're doing at home.
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Mark Burik:
And I'm really excited.
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Mark Burik:
So Brandon, take it away.
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Mark Burik:
Introduce yourself.
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Brandon Joyner:
My name is Brandon Joyner.
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Brandon Joyner:
You guys have been hearing a lot from Mark recently, but I am also a part of veteran beach and Volleycamp hermosa.
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Brandon Joyner:
Currently a player as well.
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Brandon Joyner:
I play professionally on the AVP and also have done some FIVBs and NOCECA.
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Brandon Joyner:
Last decade has really been spent really fine tuning my coaching and teaching.
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Brandon Joyner:
Before I moved out to California, I was a teacher.
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Brandon Joyner:
I taught 8th grade social studies or civics.
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Brandon Joyner:
Trying to kind of figure out how I can keep growing as a coach and player and see what this board has to offer.
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Mark Burik:
Guys, just so you know, we need you to stay to the end.
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Mark Burik:
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.
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Mark Burik:
So there's going to be a really special offer.
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Mark Burik:
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.
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Mark Burik:
But only you guys who are here live right now are going to get this offer.
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Mark Burik:
So thank you for being a part of it.
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Mark Burik:
Thank you for signing up.
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Mark Burik:
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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Mark Burik:
We're all here to help each other.
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Mark Burik:
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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Brandon Joyner:
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.
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Brandon Joyner:
I live on a third floor.
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Brandon Joyner:
It's kind of nice.
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Brandon Joyner:
I've actually been using our stairs a lot as a good workout.
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Brandon Joyner:
With our workout program.
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Brandon Joyner:
I've just been kind of going through that and I've been doing everything that I can, and it's kind of crazy.
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Brandon Joyner:
I didn't realize that it's almost like 80% of our workouts.
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Brandon Joyner:
We don't really need equipment.
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Brandon Joyner:
And then once I'm to the point where I'm supposed to be doing weighted stuff, then I've just started getting creative.
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Brandon Joyner:
I've started doing squats with bands instead of weight, which has actually been kind of cool.
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Brandon Joyner:
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.
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Brandon Joyner:
But, yeah, it's kind of weird.
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Brandon Joyner:
I felt so good before all this happened.
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Brandon Joyner:
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.
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Brandon Joyner:
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.
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Brandon Joyner:
I didn't realize how much I kind of needed these conversations with people and the coaching opportunities.
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Brandon Joyner:
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.
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Brandon Joyner:
But yeah, since that's been the case, we've been kind of focusing on this online stuff.
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Brandon Joyner:
So I've been putting a lot of energy into that.
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Brandon Joyner:
So pretty much anytime I would be working out or playing or coaching, I'm putting those hours towards building betteratbeach.com.
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Brandon Joyner:
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.
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Brandon Joyner:
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.
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Brandon Joyner:
But I'm not really stressing about that right now.
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Brandon Joyner:
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.
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Mark Burik:
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.
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Mark Burik:
Okay, what do you do? You learn from it.
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Mark Burik:
You get up and you learn from it.
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Mark Burik:
So right now, the world is kind of dealing.
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Mark Burik:
A lot of people like a beat down.
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Mark Burik:
And there's one thing that you can do from loss.
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Mark Burik:
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.
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Mark Burik:
And like, that's what we do in beach volleyball.
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Mark Burik:
Okay? I know I needed that swing at match point and I didn't have it in my arsenal.
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Mark Burik:
So either I get really good at all of my other swings or I train so that I have another option in that moment.
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Mark Burik:
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.
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Mark Burik:
And so that's what we want to provide today.
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Mark Burik:
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.
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Mark Burik:
Guys, we're going to be done in 40 minutes.
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Mark Burik:
I'm going to have two coaches on.
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Mark Burik:
Brandon is going to be here, of course.
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Mark Burik:
Stafford Slick is coming on in a couple of minutes.
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Mark Burik:
And then Katie Spieler, who is also she runs her own club and she's an AVP player.
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Mark Burik:
So excited to have all of them too.
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Mark Burik:
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.
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Mark Burik:
And these are all going to be posted on Instagram.
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Mark Burik:
But because you're here a little bit earlier, I'm just going to show you some easy drills here.
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Mark Burik:
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.
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Mark Burik:
Guys, we're going to be done in 40 minutes.
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Mark Burik:
I'm going to have two coaches on.
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Mark Burik:
Brandon is going to be here, of course.
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Mark Burik:
Stafford Slick is coming on in a couple of minutes.
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Mark Burik:
And then Katie Spieler, who is also she runs her own club and she's an AVP player.
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Brandon Joyner:
So excited to have all of them drills, too.
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Mark Burik:
This is going to be really awesome.
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Mark Burik:
All right, we got the screen up and running.
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Mark Burik:
Everybody's fired up.
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Mark Burik:
Tim, welcome.
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Mark Burik:
I'm glad you made it, man.
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Mark Burik:
Somebody's here from Columbia.
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Mark Burik:
That's awesome.
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Mark Burik:
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.
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Mark Burik:
This is a really simple lonely drill where it's past set, hit right.
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Mark Burik:
A nice easy shot.
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Mark Burik:
For the easy shot, we're making sure that you're only contacting with this palm of your hand.
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Mark Burik:
You do not want your fingers to get on the ball.
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Mark Burik:
You want them to get over the ball.
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Mark Burik:
And over means like this.
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Mark Burik:
On means like this.
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Mark Burik:
We don't want our fingers to hit it because that's going to slow down a lot of what we do.
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Mark Burik:
Okay, here I am yapping like an idiot.
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Mark Burik:
But this is like a really simple drill that you can just use.
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Mark Burik:
Guys, if you have an inclined roof or anything that's inclined, this is easy pass, it hit.
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Mark Burik:
And what I did, a lot of us need to work on this.
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Mark Burik:
It's vision work.
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Mark Burik:
So I'm going to let the video run right and I'm going to let you guys hear it.
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Mark Burik:
I'm going to include something so that you get some vision work.
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Mark Burik:
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.
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Mark Burik:
So I'll make an exaggeration.
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Mark Burik:
Just watch my eyes, watch my head tilt.
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Mark Burik:
And you can get some vision work while you're doing this.
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Mark Burik:
If you're an attacker in beach volleyball, you have to see the other side of the court.
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Mark Burik:
No matter what, you have to see the other side of the court.
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Mark Burik:
So this is just great easy work.
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Mark Burik:
I just want you to see how we go through it.
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Mark Burik:
Half to myself, set to myself, look behind the ball and then hit.
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Mark Burik:
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.
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Mark Burik:
But you have to get yourself to the ball first.
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Mark Burik:
So you have to see the set first, get there, then look, and then get back to the ball with your eyes.
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Mark Burik:
Ideally, you don't look too far up.
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Mark Burik:
Ideally, you can keep everything sort of in a peripheral.
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Mark Burik:
But I'm giving you an exaggeration from here where I really look down at that wall.
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Mark Burik:
Sweet idea.
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Mark Burik:
If you can add a burpee in between the roll.
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Mark Burik:
If you got an angled roof, give it a shot.
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Mark Burik:
Burpee between everyone.
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Brandon Joyner:
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.
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Mark Burik:
yeah.
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Mark Burik:
Okay, so talk me through that.
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Mark Burik:
Brandon.
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Mark Burik:
Go ahead.
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Brandon Joyner:
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.
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Brandon Joyner:
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.
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Brandon Joyner:
So right before you go to jump, every single time, you're having a pretty good right left.
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Brandon Joyner:
So I think that's something that's kind of underutilized, especially in drills where it's by yourself.
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Mark Burik:
So here's what I'm talking about in this video.
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Mark Burik:
And Brandon, you can kind of talk us through it, but I'm teaching how to bump set with spin.
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Mark Burik:
So, Brandon, I'm going to leave it up to you to tell us why and when we would bump set with spin.
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Brandon Joyner:
So actually, I kind of like this conversation, and I might go a completely different way that Mark would normally go.
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Brandon Joyner:
But especially whenever you're thinking about passing, you have to rely on two things.
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Brandon Joyner:
One technique, and then two is your touch.
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Brandon Joyner:
Whenever you're thinking about touch, touch is when you're going to have to add something different to that ball.
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Brandon Joyner:
We see it a lot like Mark has a really good side.
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Brandon Joyner:
Spencer, if you don't know how to pass it, it's terrible to pass.
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Brandon Joyner:
It makes you feel like an idiot.
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Brandon Joyner:
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.
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Brandon Joyner:
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.
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Brandon Joyner:
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.
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Brandon Joyner:
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.
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Brandon Joyner:
What would you say?
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Mark Burik:
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.
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Mark Burik:
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.
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Mark Burik:
If the ball floats when you're fighting against the wind, it's going to be unpredictable.
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Mark Burik:
Completely unpredictable.
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Mark Burik:
If you have medium wind and a medium distance, you have to use spin.
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Mark Burik:
Right.
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Mark Burik:
If you have long distance and even a light wind like you're setting from the back line, you have to use spin.
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Mark Burik:
If there's no wind, don't worry about it because it's not going to affect anything.
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Mark Burik:
But it's just really important to be able to learn how to do it.
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Mark Burik:
Cool news, guys, stafford is here.
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Mark Burik:
Guys, remember, if you're here and you weren't here in the beginning, please stay to the end.
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Mark Burik:
We have a really good offer for you if you're training at home.
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Mark Burik:
You signed up for this webinar because you're interested in training at home.
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Mark Burik:
We have a pretty sick offer so stay to the end.
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Mark Burik:
And it's only for people who are here live Friday, March 27.
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Mark Burik:
Let everybody welcome Stafford.
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Brandon Joyner:
Like you're on vacation.
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Stafford Slick:
Yeah.
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Stafford Slick:
Are we all? Isn't that what this is true? Pretty much.
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Stafford Slick:
Stop it's.
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Stafford Slick:
Kind of vacation.
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Stafford Slick:
It's the least fun vacation I've ever been on.
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Mark Burik:
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?
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Stafford Slick:
It's super complicated. It's at Stafford slick.
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Mark Burik:
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.
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Brandon Joyner:
Always get some good pictures.
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Stafford Slick:
You got to know where the cameras are exactly.
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Mark Burik:
So staff, what are you doing right now to stay in shape?
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Stafford Slick:
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.
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Stafford Slick:
And so through that we have a trainer and they have had access to kind of supermarket sweeps.
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Stafford Slick:
So ran into the gym before everything shut down, plucked out some kettlebells and some med balls and stuff.
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Stafford Slick:
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.
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Stafford Slick:
Out.
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Mark Burik:
Can you explain, just like, in super layman terms, what do you mean by dynamic and explosive?
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Stafford Slick:
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.
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Mark Burik:
What do you mean by hip hinge?
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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.
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Stafford Slick:
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.
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Stafford Slick:
Yeah, exactly.
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Stafford Slick:
So less of an up and down vertical movement and more of a back to front.
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Stafford Slick:
Yup.
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Stafford Slick:
You're so dynamic.
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Mark Burik:
We don't like this with kettlebells.
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Mark Burik:
We like more.
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Stafford Slick:
Exactly.
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Stafford Slick:
Yeah, right.
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Stafford Slick:
But making sure not to overextend at the top.
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Stafford Slick:
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.
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Stafford Slick:
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.
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Stafford Slick:
And so he took me through a session last Saturday and I got hooked.
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Stafford Slick:
And so we did the Instagram Live Wednesday and we're actually going to do another one tomorrow at 07:00.
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Stafford Slick:
A.m.
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Stafford Slick:
But yeah, I mean, kettlebells are super versatile.
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Stafford Slick:
You can get a lot of explosive strength and channel those movements and kind of become more efficient with those movements.
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Stafford Slick:
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.
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Stafford Slick:
And so it's really been challenging for me to focus on keeping consistent form that's appropriate for kettlebells throughout the exercises.
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Stafford Slick:
So, yeah, it's been cool.
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Mark Burik:
What if people don't have a kettlebell?
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Stafford Slick:
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.
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Stafford Slick:
I guess a water bottle or fill a bucket with sand or small cat.
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Stafford Slick:
Yeah, exactly.
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Stafford Slick:
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.
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Stafford Slick:
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.
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Mark Burik:
So I see a lot of people using the overhead like kettlebells.
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Mark Burik:
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?
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Stafford Slick:
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.
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Stafford Slick:
So there's a couple of different ways to hold it.
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Stafford Slick:
You can hold it like this, straight overhead, which is weight down.
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Stafford Slick:
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.
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Stafford Slick:
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.
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Stafford Slick:
One of the things that become really interesting for me to learn more about kettlebells is going bottoms up.
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Stafford Slick:
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.
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Stafford Slick:
And so when you go overhead, the tendency is for the weight to shift side to side.
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Stafford Slick:
So you really have to fight that, using a lot of stabilizers to keep it strong and steady.
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Stafford Slick:
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.
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Stafford Slick:
And so even with light weight like this is twelve kilos, so just over £26.
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Stafford Slick:
And so even with that lightweight, it's still exceptionally challenging.
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Stafford Slick:
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.
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Stafford Slick:
So it really provides kind of a comprehensive sort of focus to shoulder work versus just working on major groups.
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Stafford Slick:
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.
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Stafford Slick:
And I feel it in different places, so I know that it's working different things, if that makes sense.
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Mark Burik:
Cool.
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Mark Burik:
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.
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Mark Burik:
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.
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Stafford Slick:
Sure.
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Mark Burik:
Now you can bring it from your back down to there with a little bit more power.
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Stafford Slick:
Yeah.
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Stafford Slick:
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.
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Mark Burik:
God, I totally disagree with you.
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Mark Burik:
Who pikes and people, right, exactly.
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Stafford Slick:
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.
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Stafford Slick:
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.
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Stafford Slick:
And so challenging myself to maintain strength and stability in those extended positions is going to help reinforce that kind of idea.
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Stafford Slick:
That's where I want to be swinging from.
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Mark Burik:
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?
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Stafford Slick:
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.
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Stafford Slick:
Right.
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Stafford Slick:
And so up to that point of contact at full extension.
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Stafford Slick:
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.
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Stafford Slick:
Because we don't have time.
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Stafford Slick:
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.
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Stafford Slick:
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.
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Stafford Slick:
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.
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Mark Burik:
So his chest when we get bench press.
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Mark Burik:
Bench press in three years.
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Mark Burik:
Dumbbell press.
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Mark Burik:
But I have not gotten over 52 and a half pounds.
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Mark Burik:
I remember at a point when I was able to bench 255, I think that was my highest.
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Mark Burik:
And then those stupid little joint tears.
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Mark Burik:
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.
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Mark Burik:
As I've gotten older, I get smaller and frailer.
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Stafford Slick:
But our shoulders start to sweep and then our chest just falls away.
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Brandon Joyner:
You just got to embrace it.
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Stafford Slick:
No point.
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Stafford Slick:
Yeah, right.
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Mark Burik:
This is really cool.
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Mark Burik:
Jerome is asking if you can demo just a little bit of some bandwidth.
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Mark Burik:
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.
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Mark Burik:
Or do you do one band work that you would do before or during the gym for arms swing stuff? Sure.
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Stafford Slick:
Funny.
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Brandon Joyner:
If we just go to everybody wait for we all ended up on one camera.
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Mark Burik:
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.
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Mark Burik:
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.
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Mark Burik:
So if you want to just look into that program, I'll show you a few of the ones that we have here.
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Mark Burik:
But introducing new exercise if you can teach us.
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Mark Burik:
So Brandon, go ahead first.
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Brandon Joyner:
All right.
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Brandon Joyner:
This is actually one of my favorite ones that I picked up from the strength and conditioning plan that we have.
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Brandon Joyner:
You can use really any type of band.
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Brandon Joyner:
So I'm going to do the wall crawls mark, just torture.
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Brandon Joyner:
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.
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Brandon Joyner:
You can grab it where your hands are facing up and then you kind of turn your palms toward one another.
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Brandon Joyner:
I'm going to do with the blue band just because it's what I have you're here.
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Brandon Joyner:
And then you're going to spread your arms apart.
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Brandon Joyner:
So it's going to be hard for me to kind of show you because I'm going to do it on the wall.
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Brandon Joyner:
But whenever you're doing this, you want to try your best to keep your arms at 90 degrees.
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Brandon Joyner:
I guess that's what it would be.
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Brandon Joyner:
And the tendency that you're going to have is your elbows are going to start to pull away.
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Brandon Joyner:
So you want to try really hard to almost keep your arms parallel to one another.
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Brandon Joyner:
And so if I was on the wall, I would be here.
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Brandon Joyner:
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.
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Brandon Joyner:
And I usually do.
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Brandon Joyner:
I did that yesterday.
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Brandon Joyner:
I did two rounds of 15, so up and down is one.
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Brandon Joyner:
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.
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Mark Burik:
By far the most intense shoulder stability that I've ever done.
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Mark Burik:
I did it with a physical therapist after shoulder injury and after like, seven trips, I was toast.
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Brandon Joyner:
What about you, Stafford? You're up.
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Stafford Slick:
One of the things that I've been doing with respect to the overhead stability is reaching full extension.
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Stafford Slick:
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.
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Stafford Slick:
I feel like a lot of times people are going here and going all the way through, which I feel is really unnecessary.
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Stafford Slick:
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.
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Stafford Slick:
Again, this is more of a that would be more of a pre match, pre practice.
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Stafford Slick:
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.
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Mark Burik:
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.
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Mark Burik:
If we look at golfers, right, all of the force should go into the ground.
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Mark Burik:
Like, you should be swinging down to generate speed, and then the face of the club makes it go up.
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00:27:52,824 --> 00:27:56,438
Mark Burik:
And I think about volleyball, the swing really similarly.
342
00:27:56,474 --> 00:28:03,430
Mark Burik:
Like, I'm going to swing fast up and fairly forward, but I'm never going to swing down or tuck down.
343
00:28:03,540 --> 00:28:07,450
Mark Burik:
And only the angle of my hand makes the ball go down.
344
00:28:07,560 --> 00:28:12,278
Mark Burik:
But even if I wait up, that ball is still going to go down if I hit the right part of the ball.
345
00:28:12,434 --> 00:28:18,670
Mark Burik:
I've been focusing on staying high just like you're talking about and not trying to bring things down.
346
00:28:18,720 --> 00:28:20,158
Mark Burik:
That's all just follow through.
347
00:28:20,244 --> 00:28:28,966
Mark Burik:
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.
348
00:28:29,028 --> 00:28:41,806
Mark Burik:
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.
349
00:28:52,270 --> 00:28:57,254
Brandon Joyner:
staffer does it in games too, right?
350
00:28:57,352 --> 00:28:57,578
Stafford Slick:
Yeah, I save it for the game. Yeah.
351
00:28:57,604 --> 00:29:01,830
Stafford Slick:
I think it's just something interesting that you said or kind of the analogy towards golf.
352
00:29:01,950 --> 00:29:07,014
Stafford Slick:
Any power that you're generating for the ball to go is happening before you contact the ball.
353
00:29:07,062 --> 00:29:24,806
Stafford Slick:
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.
354
00:29:24,928 --> 00:29:28,358
Mark Burik:
Stafford would love if you hang out for a few more minutes with us.
355
00:29:28,444 --> 00:29:30,038
Mark Burik:
We only get like nine more minutes.
356
00:29:30,184 --> 00:29:31,514
Mark Burik:
If you want to hang out, cool.
357
00:29:31,612 --> 00:29:33,422
Mark Burik:
If you want to go take care of the FAM, awesome.
358
00:29:33,496 --> 00:29:35,634
Mark Burik:
But I'm going to give the show over to Katie.
359
00:29:35,682 --> 00:29:37,386
Mark Burik:
And thank you so much for coming, dude.
360
00:29:37,458 --> 00:29:38,018
Stafford Slick:
Yeah, man.
361
00:29:38,104 --> 00:29:40,970
Mark Burik:
Sharing all that knowledge, I think people are finding real value.
362
00:29:41,020 --> 00:29:46,242
Mark Burik:
Guys, if you got something good from Stafford, please just let me know in the chat.
363
00:29:46,326 --> 00:29:52,106
Mark Burik:
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.
364
00:30:00,950 --> 00:30:02,146
Stafford Slick:
All right, later, fellows.
365
00:30:02,218 --> 00:30:02,634
Stafford Slick:
Have fun.
366
00:30:02,672 --> 00:30:03,114
Stafford Slick:
Later down.
367
00:30:03,152 --> 00:30:03,714
Stafford Slick:
Thank you.
368
00:30:03,812 --> 00:30:12,742
Brandon Joyner:
Katie, what's up? What's up?
369
00:30:12,826 --> 00:30:19,014
Mark Burik:
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?
370
00:30:19,112 --> 00:30:20,434
Katie Spieler:
Perfect. I'm Katie Spieler.
371
00:30:20,482 --> 00:30:21,630
Katie Spieler:
I'm 25.
372
00:30:21,740 --> 00:30:23,938
Katie Spieler:
I'm from Santa Barbara, California.
373
00:30:24,094 --> 00:30:26,038
Katie Spieler:
I played at University of Hawaii.
374
00:30:26,074 --> 00:30:28,890
Katie Spieler:
I was a two time All American there.
375
00:30:29,000 --> 00:30:31,086
Katie Spieler:
And I am 5’5.
376
00:30:31,208 --> 00:30:34,246
Katie Spieler:
I think that's the shortest player on tour.
377
00:30:34,318 --> 00:30:41,350
Katie Spieler:
I started a beach volleyball club in Santa Barbara in my hometown, but I live in Hermosa, so I commute back and forth.
378
00:30:41,410 --> 00:30:45,094
Katie Spieler:
So I train in Hermosa and then I coach in Santa Barbara.
379
00:30:45,142 --> 00:30:48,018
Katie Spieler:
So I travel kind of a lot, but it's great.
380
00:30:48,104 --> 00:30:52,626
Katie Spieler:
So, yeah, I grew up playing and I was born into like, a huge volleyball family.
381
00:30:52,688 --> 00:30:54,978
Katie Spieler:
And I'm actually back at my parents house.
382
00:30:55,064 --> 00:31:02,130
Katie Spieler:
And so I'm having my dad reconstruct the net that I made him construct for me when I was little.
383
00:31:02,180 --> 00:31:04,710
Katie Spieler:
But he wants to put up the net part.
384
00:31:04,760 --> 00:31:06,510
Katie Spieler:
So we just did a little ribbon here.
385
00:31:06,560 --> 00:31:14,938
Katie Spieler:
But you can set up a stake net or with a ribbon and tape really easily if you just have two posts or poles.
386
00:31:15,034 --> 00:31:18,606
Katie Spieler:
That's what I've been doing even in her, mostly right now since the nets are down.
387
00:31:18,668 --> 00:31:23,086
Katie Spieler:
So I was just going to share a few little drills you can do just with a ribbon.
388
00:31:23,158 --> 00:31:27,918
Katie Spieler:
And if you don't have something like this, you can just do it over like, an invisible net.
389
00:31:28,004 --> 00:31:36,750
Brandon Joyner:
And Katie, you're putting all this stuff on your Instagram too, right?
390
00:31:37,490 --> 00:31:39,226
Katie Spieler:
Yeah, just on my club Instagram, mostly for our kids and any adults.
391
00:31:39,358 --> 00:31:44,350
Mark Burik:
Can I tag that in the chat. What's the name?
392
00:31:44,470 --> 00:31:47,842
Katie Spieler:
It's East Beach Volleyball Academy.
393
00:31:47,926 --> 00:31:48,834
Brandon Joyner:
Well, I think we got both your personal and your club. IG on there.
394
00:31:48,872 --> 00:31:51,502
Brandon Joyner:
So you're going to be getting tons of requests.
395
00:31:51,586 --> 00:31:52,858
Mark Burik:
Go follow Katie.
396
00:31:52,894 --> 00:32:03,178
Mark Burik:
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.
397
00:32:03,214 --> 00:32:10,506
Mark Burik:
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.
398
00:32:10,568 --> 00:32:12,682
Mark Burik:
But she's a professional beach volleyball player.
399
00:32:12,706 --> 00:32:19,062
Mark Burik:
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.
400
00:32:19,136 --> 00:32:21,894
Mark Burik:
Like, shut up because Katie is here proving you wrong.
401
00:32:21,992 --> 00:32:23,886
Brandon Joyner:
You play with Delaney, right?
402
00:32:23,948 --> 00:32:25,758
Katie Spieler:
Yeah. And Delaney is 5’10.
403
00:32:25,844 --> 00:32:30,046
Katie Spieler:
And before I played with Perissa Cook and she's about the same height.
404
00:32:30,118 --> 00:32:36,234
Katie Spieler:
And I always kind of thought too, like, I needed a big blocker and that's what I played with in college.
405
00:32:36,332 --> 00:32:44,374
Katie Spieler:
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.
406
00:32:44,422 --> 00:32:55,038
Katie Spieler:
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.
407
00:32:55,124 --> 00:33:07,362
Katie Spieler:
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.
408
00:33:07,436 --> 00:33:17,058
Katie Spieler:
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.
409
00:33:17,204 --> 00:33:17,958
Katie Spieler:
That's awesome.
410
00:33:18,044 --> 00:33:21,800
Brandon Joyner:
And plane rides are pretty
411
00:33:23,630 --> 00:33:24,330
Katie Spieler:
yeah, exactly.
412
00:33:24,380 --> 00:33:25,460
Brandon Joyner:
That's great. It's a win win.
413
00:33:26,390 --> 00:33:29,478
Katie Spieler:
Should I get into these drills? Yeah, let's see a couple.
414
00:33:29,564 --> 00:33:30,200
Katie Spieler:
Okay.
415
00:33:30,950 --> 00:33:32,180
Katie Spieler:
Will be fast.
416
00:33:32,570 --> 00:33:43,126
Katie Spieler:
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.
417
00:33:43,138 --> 00:33:48,858
Katie Spieler:
So first one is just pass to yourself, set over your net and then turn around.
418
00:33:48,944 --> 00:33:49,770
Katie Spieler:
Do it again.
419
00:33:49,880 --> 00:33:50,802
Katie Spieler:
Try to get ten.
420
00:33:50,876 --> 00:33:52,266
Katie Spieler:
So just a few here.
421
00:33:58,950 --> 00:34:00,542
Mark Burik:
call yourself a professional.
422
00:34:00,626 --> 00:34:02,280
Katie Spieler:
I haven't warmed up here.
423
00:34:03,930 --> 00:34:04,366
Katie Spieler:
Okay.
424
00:34:04,428 --> 00:34:07,334
Katie Spieler:
So just pass it over the ribbon.
425
00:34:07,442 --> 00:34:08,458
Katie Spieler:
Try to get ten.
426
00:34:08,544 --> 00:34:09,526
Katie Spieler:
This next one.
427
00:34:09,588 --> 00:34:17,174
Katie Spieler:
I kind of came up with this recently, actually, but it goes into what you guys were talking about with stability, with staffers.
428
00:34:17,342 --> 00:34:26,820
Katie Spieler:
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.
429
00:34:27,150 --> 00:34:35,402
Katie Spieler:
So I turned what they call a bird dog position in the gym into a little one arm touch drill.
430
00:34:35,486 --> 00:34:38,460
Katie Spieler:
So I'm going to go this way so you guys can see.
431
00:34:39,570 --> 00:34:42,000
Katie Spieler:
But I go out into that bird dog.
432
00:34:42,750 --> 00:34:47,410
Katie Spieler:
I got my one arm touches, and then I try to switch.
433
00:34:48,150 --> 00:34:49,042
Mark Burik:
Oh, nice.
434
00:34:49,176 --> 00:34:50,710
Mark Burik:
You keep that back leg up.
435
00:34:50,820 --> 00:34:51,670
Mark Burik:
I like that.
436
00:34:51,780 --> 00:34:58,570
Katie Spieler:
So you're really engaging your core so that when you are doing that one arm dive, you're not breaking.
437
00:34:59,310 --> 00:35:00,394
Katie Spieler:
You're strong here.
438
00:35:00,432 --> 00:35:01,918
Katie Spieler:
And then you have that list.
439
00:35:02,064 --> 00:35:03,130
Mark Burik:
That's really cool.
440
00:35:03,180 --> 00:35:03,994
Mark Burik:
I like that.
441
00:35:04,092 --> 00:35:06,034
Katie Spieler:
And then we'll go back to over the net.
442
00:35:06,132 --> 00:35:09,586
Katie Spieler:
This is a little bit more challenging for ball control.
443
00:35:09,708 --> 00:35:14,090
Katie Spieler:
So you're going to try to do one arm, one arm.
444
00:35:14,270 --> 00:35:20,782
Katie Spieler:
That renovation pokey, pokey, and then handset roll shot over.
445
00:35:20,856 --> 00:35:30,086
Mark Burik:
Did you call it a renovation pokey?
446
00:35:30,278 --> 00:35:32,830
Katie Spieler:
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.
447
00:35:35,410 --> 00:35:36,918
Katie Spieler:
So one arm.
448
00:35:36,954 --> 00:35:37,554
Katie Spieler:
One arm.
449
00:35:37,602 --> 00:35:40,850
Katie Spieler:
Pokey, pokey, handset, roll shot.
450
00:35:47,870 --> 00:35:48,858
Mark Burik:
I love this.
451
00:35:48,944 --> 00:35:54,274
Brandon Joyner:
Well, it's, it's a good idea to go off the camera because just don't react.
452
00:35:54,382 --> 00:35:55,902
Katie Spieler:
It's tough, but it's fun.
453
00:35:55,976 --> 00:36:01,614
Katie Spieler:
So just kind of get a ton of touches in and coming up with creative things.
454
00:36:01,712 --> 00:36:09,390
Katie Spieler:
I think that the one silver lining of all of this is we have to learn how to get creative with our training.
455
00:36:09,500 --> 00:36:10,698
Katie Spieler:
And that's how I grew up.
456
00:36:10,724 --> 00:36:18,486
Katie Spieler:
And it was super helpful for just when you're in a game and wild things happen, it's not just past that hit.
457
00:36:18,548 --> 00:36:19,938
Katie Spieler:
It's a lot of weird stuff.
458
00:36:20,024 --> 00:36:26,694
Katie Spieler:
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.
459
00:36:26,792 --> 00:36:29,890
Brandon Joyner:
It seemed like a lot of this stuff was progression.
460
00:36:30,070 --> 00:36:34,638
Brandon Joyner:
So obviously the first one you did was just pass in a set over the net.
461
00:36:34,784 --> 00:36:38,982
Brandon Joyner:
So you can kind of build on that, and I'm sure you probably did anyway.
462
00:36:39,056 --> 00:36:41,910
Brandon Joyner:
But maybe the first one is just pass set over the net.
463
00:36:41,960 --> 00:36:44,922
Brandon Joyner:
The next one is pass, set, roll shot over the net.
464
00:36:45,056 --> 00:36:45,498
Katie Spieler:
Yes.
465
00:36:45,584 --> 00:36:50,850
Brandon Joyner:
You can start adding in all these different pokeys and stuff like that as you're getting more control.
466
00:36:50,960 --> 00:36:51,522
Katie Spieler:
Exactly.
467
00:36:51,656 --> 00:36:54,210
Katie Spieler:
And even adding in like a jump, too.
468
00:36:54,380 --> 00:37:01,170
Mark Burik:
Yeah, I think it's something that's super important, like probably for you, Katie, and that most amateur players would skip over that.
469
00:37:01,220 --> 00:37:12,210
Mark Burik:
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.
470
00:37:12,380 --> 00:37:24,598
Mark Burik:
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.
471
00:37:24,694 --> 00:37:34,366
Mark Burik:
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.
472
00:37:34,438 --> 00:37:41,262
Mark Burik:
And somebody who can pepper literally for ten minutes with forearm digs cannot last four rounds when they start hitting at the face.
473
00:37:41,336 --> 00:37:47,540
Mark Burik:
And for somebody who's I think your height, you have to be an absolute master of all the hand digs up here.
474
00:37:49,010 --> 00:37:49,534
Katie Spieler:
Totally.
475
00:37:49,582 --> 00:38:04,950
Katie Spieler:
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.
476
00:38:05,060 --> 00:38:16,630
Katie Spieler:
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.
477
00:38:16,690 --> 00:38:27,150
Katie Spieler:
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.
478
00:38:27,260 --> 00:38:27,678
Mark Burik:
Awesome.
479
00:38:27,764 --> 00:38:30,798
Mark Burik:
Katie, I'm going to write your things in the chat right here.
480
00:38:30,824 --> 00:38:31,158
Mark Burik:
Again.
481
00:38:31,244 --> 00:38:35,058
Mark Burik:
K-A-T-I-E-S-P-I-E-L-E-R.
482
00:38:35,204 --> 00:38:36,178
Mark Burik:
That's your Instagram.
483
00:38:36,274 --> 00:38:44,314
Mark Burik:
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?
484
00:38:44,422 --> 00:38:52,474
Katie Spieler:
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.
485
00:38:52,642 --> 00:38:57,478
Katie Spieler:
So that was supposed to be on April 4th and 5th, but we obviously had to postpone.
486
00:38:57,574 --> 00:39:01,986
Katie Spieler:
So keep an eye out on my Instagram for updates on that.
487
00:39:02,048 --> 00:39:03,114
Katie Spieler:
I also have a website.
488
00:39:03,212 --> 00:39:08,190
Katie Spieler:
It's just www.katiespieler.com, but there's not much on it.
489
00:39:08,240 --> 00:39:09,766
Katie Spieler:
I'm known as the honeybee.
490
00:39:09,838 --> 00:39:13,890
Katie Spieler:
So if you are near me and you need honey, I can get you honey.
491
00:39:15,830 --> 00:39:21,202
Brandon Joyner:
Is this where the Beehive is?
492
00:39:21,346 --> 00:39:25,890
Katie Spieler:
Yes, the Beehive is back in that corner.
493
00:39:31,650 --> 00:39:32,700
Brandon Joyner:
I feel like that's what we should have used our time for, a honey. Look at that.
494
00:39:33,810 --> 00:39:38,374
Katie Spieler:
I could have taken you into the Beehive.
495
00:39:38,412 --> 00:39:38,686
Brandon Joyner:
Next time. Yeah.
496
00:39:38,748 --> 00:39:41,460
Mark Burik:
I'm not going anywhere nearby, not even through a computer.
497
00:39:44,470 --> 00:39:45,014
Mark Burik:
Thank you.
498
00:39:45,052 --> 00:39:46,240
Mark Burik:
Thank you so much.
499
00:39:46,690 --> 00:39:48,542
Mark Burik:
Really appreciate you guys.
500
00:39:48,616 --> 00:40:06,890
Mark Burik:
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.
501
00:40:07,000 --> 00:40:07,562
Mark Burik:
Right.
502
00:40:07,696 --> 00:40:10,686
Mark Burik:
She's somebody who is going to use different shots.
503
00:40:10,758 --> 00:40:11,946
Mark Burik:
Probably a lot of Pokey.
504
00:40:12,018 --> 00:40:13,350
Mark Burik:
I know a lot of Pokies.
505
00:40:13,410 --> 00:40:26,306
Mark Burik:
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.
506
00:40:26,368 --> 00:40:27,798
Mark Burik:
Very like Adrian Karen Bull.
507
00:40:27,834 --> 00:40:31,514
Mark Burik:
Like be you to be great, and I think Katie does an excellent job of that.
508
00:40:31,552 --> 00:40:33,222
Mark Burik:
And she's definitely an inspiration.
509
00:40:33,366 --> 00:40:39,290
Mark Burik:
Should be an inspiration for everybody as far as selecting your own offense and being effective no matter what.
510
00:40:39,340 --> 00:40:39,734
Mark Burik:
Hell yeah.
511
00:40:39,772 --> 00:40:40,670
Mark Burik:
Short girls for the win.
512
00:40:40,720 --> 00:40:41,126
Mark Burik:
Thank you.
513
00:40:41,188 --> 00:40:41,800
Katie Spieler:
Yeah.
514
00:40:42,190 --> 00:40:42,578
Katie Spieler:
All right.
515
00:40:42,604 --> 00:40:44,334
Katie Spieler:
Well, thanks so much Mark and Brandon.
516
00:40:44,382 --> 00:40:45,050
Katie Spieler:
You guys are awesome.
517
00:40:45,100 --> 00:40:45,966
Katie Spieler:
And Volleycamp.
518
00:40:46,038 --> 00:40:46,598
Mark Burik:
Yeah.
519
00:40:46,744 --> 00:40:47,294
Brandon Joyner:
See you soon.
520
00:40:47,332 --> 00:40:47,718
Brandon Joyner:
Katie.
521
00:40:47,754 --> 00:40:48,842
Brandon Joyner:
Thanks for coming on.
522
00:40:48,976 --> 00:40:49,626
Brandon Joyner:
Bye.
523
00:40:49,758 --> 00:40:54,330
Mark Burik:
As a thank you for anybody who's here, we talked about a lot of exercises with Brandon.
524
00:40:54,390 --> 00:40:56,802
Mark Burik:
I gave you some good ideas for at home drills.
525
00:40:56,826 --> 00:41:01,826
Mark Burik:
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.
526
00:41:01,888 --> 00:41:02,954
Mark Burik:
I'm going to be posting them.
527
00:41:02,992 --> 00:41:04,178
Mark Burik:
Brandon is going to be posting them.
528
00:41:04,204 --> 00:41:07,470
Mark Burik:
So, Brandon, please write your Instagram in the chat.
529
00:41:07,530 --> 00:41:08,570
Mark Burik:
Guys, go follow him.
530
00:41:08,620 --> 00:41:09,038
Mark Burik:
Follow me.
531
00:41:09,064 --> 00:41:11,586
Mark Burik:
If you're not following me yet, follow volleycamp promotion.
532
00:41:11,658 --> 00:41:15,578
Mark Burik:
If you are not subscribed to our YouTube channel, please help us.
533
00:41:15,604 --> 00:41:18,206
Mark Burik:
That supports us in a big way.
534
00:41:18,268 --> 00:41:19,346
Mark Burik:
It helps us grow.
535
00:41:19,468 --> 00:41:29,234
Mark Burik:
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.
536
00:41:29,392 --> 00:41:32,654
Mark Burik:
There's a 15 minutes window, guys.
537
00:41:32,692 --> 00:41:33,806
Mark Burik:
It's half price.
538
00:41:33,988 --> 00:41:35,798
Mark Burik:
15 minutes, half price.
539
00:41:35,884 --> 00:41:37,142
Mark Burik:
I'm going to post the link.
540
00:41:37,216 --> 00:41:38,678
Mark Burik:
We already changed it.
541
00:41:38,764 --> 00:41:40,322
Mark Burik:
Posting the link right here.
542
00:41:40,396 --> 00:41:43,710
Mark Burik:
It gives you all of the shoulder stability exercises.
543
00:41:43,830 --> 00:41:46,274
Mark Burik:
It gives you everything that you can do.
544
00:41:46,312 --> 00:41:48,414
Mark Burik:
It's specific for beach volleyball.
545
00:41:48,462 --> 00:41:52,278
Mark Burik:
It's a bunch of leg workouts, but it's not a lot of upper body strength.
546
00:41:52,314 --> 00:41:54,122
Mark Burik:
Like no chest or anything like that.
547
00:41:54,136 --> 00:42:00,026
Mark Burik:
A little bit of chest, but shoulder stability, hip mobility, glute activation, all of this stuff.
548
00:42:00,088 --> 00:42:01,098
Mark Burik:
All of these exercises.
549
00:42:01,134 --> 00:42:06,998
Mark Burik:
I promise you, you can get a full workout with two water bottles and an elastic band, and I promise you, you get better.
550
00:42:07,024 --> 00:42:08,838
Mark Burik:
Me and Brandon have been doing this all preseason.
551
00:42:08,874 --> 00:42:14,798
Mark Burik:
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.
552
00:42:14,884 --> 00:42:18,986
Mark Burik:
Brandon is more agile and playing better than definitely better than he ever has.
553
00:42:19,048 --> 00:42:22,362
Mark Burik:
I would say so, yeah.
554
00:42:22,496 --> 00:42:25,326
Brandon Joyner:
I know people are telling me that right to my face.
555
00:42:25,508 --> 00:42:27,918
Mark Burik:
Moving to her most is like, go ahead now.
556
00:42:27,944 --> 00:42:29,010
Mark Burik:
You have 14 minutes.
557
00:42:29,060 --> 00:42:30,018
Mark Burik:
We are closing this down.
558
00:42:30,044 --> 00:42:39,670
Mark Burik:
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.
559
00:42:39,730 --> 00:42:41,542
Mark Burik:
Is it only possible with PayPal.
560
00:42:41,626 --> 00:42:44,886
Mark Burik:
So you have to pay through PayPal, but you don't need a PayPal account.
561
00:42:44,948 --> 00:42:48,898
Mark Burik:
You can check in as a guest and use your credit card, and it does take you through that PayPal.
562
00:42:48,934 --> 00:42:51,714
Mark Burik:
But just you sign in as a guest and pay with credit card.
563
00:42:51,752 --> 00:42:51,990
Mark Burik:
Okay.
564
00:42:52,040 --> 00:42:52,954
Mark Burik:
Good question, Maria.
565
00:42:53,002 --> 00:42:54,582
Mark Burik:
Guys, there's not a better offer.
566
00:42:54,656 --> 00:42:57,310
Mark Burik:
There's not a better way to get better at beach volleyball.
567
00:42:57,370 --> 00:43:03,126
Mark Burik:
If you're a volleyball or a beach volleyball player, you absolutely need this.
568
00:43:03,188 --> 00:43:08,058
Mark Burik:
It is a 60 day program, Nico, and it's every day.
569
00:43:08,144 --> 00:43:11,754
Mark Burik:
I give you, I think, five complete rest days.
570
00:43:11,852 --> 00:43:14,914
Mark Burik:
Some of the days are like, off, meaning that you just have movement.
571
00:43:14,962 --> 00:43:17,646
Mark Burik:
Like, you just go through a big, long warm up, and that's all you'd be going.
572
00:43:17,708 --> 00:43:19,530
Mark Burik:
So you now have eleven minutes.
573
00:43:19,640 --> 00:43:23,946
Mark Burik:
We're shutting it off, I promise you, because everybody else has already been paying $80.
574
00:43:23,948 --> 00:43:24,882
Mark Burik:
It's a great program.
575
00:43:24,956 --> 00:43:26,178
Mark Burik:
It's worth way more than that.
576
00:43:26,204 --> 00:43:27,954
Mark Burik:
It's 60 days we take you through.
577
00:43:27,992 --> 00:43:29,458
Mark Burik:
We show you every single exercise.
578
00:43:29,494 --> 00:43:38,874
Mark Burik:
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.
579
00:43:38,912 --> 00:43:40,026
Mark Burik:
It is a 60 day.
580
00:43:40,088 --> 00:43:43,386
Mark Burik:
It gives you the plan for every single day.
581
00:43:43,508 --> 00:43:53,358
Mark Burik:
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.
582
00:43:53,444 --> 00:43:58,978
Mark Burik:
Lateral speed, shoulder strength, rotational power from the core and leg strength.
583
00:43:59,014 --> 00:44:00,022
Mark Burik:
You don't need weight.
584
00:44:00,106 --> 00:44:03,778
Mark Burik:
80% of this is designed so that you don't even touch a weight.
585
00:44:03,874 --> 00:44:06,742
Mark Burik:
You just need very light, heavy objects.
586
00:44:06,766 --> 00:44:11,346
Mark Burik:
You can use a bag, you can use a water bottle, and you can use elastic bands for the majority of it.
587
00:44:11,408 --> 00:44:16,302
Mark Burik:
But you'll see, once you go in and it's a money back guarantee, 30 days.
588
00:44:16,436 --> 00:44:19,290
Mark Burik:
If you don't like it, if you think the program sucks, send it back.
589
00:44:19,340 --> 00:44:25,170
Mark Burik:
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.
590
00:44:25,220 --> 00:44:27,150
Mark Burik:
Everybody's fired up and playing better.
591
00:44:27,260 --> 00:44:28,638
Mark Burik:
So, guys, thank you for coming.
592
00:44:28,724 --> 00:44:32,170
Mark Burik:
You have ten minutes, and then we're shutting it back to $80.
593
00:44:32,230 --> 00:44:33,834
Mark Burik:
But I appreciate you being here.
594
00:44:33,932 --> 00:44:37,810
Mark Burik:
I have to go talk to a bunch of coaches and club directors, and we're going to run a Mastermind.
595
00:44:37,870 --> 00:44:43,506
Mark Burik:
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.
596
00:44:43,568 --> 00:44:44,154
Mark Burik:
You have ten minutes.
597
00:44:44,192 --> 00:44:46,090
Mark Burik:
Sign up for that program at this discount.
598
00:44:46,210 --> 00:44:46,998
Mark Burik:
Love you all.
599
00:44:47,084 --> 00:44:47,958
Mark Burik:
Talk to you later.
600
00:44:48,104 --> 00:44:48,370
Mark Burik:
Bye.