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Missy Mitchell-McBeth

@missyMmcbeth • 14,521 subscribers

Strength & Conditioning Coach | MSEd, SCCC, CSCS, USAW, FRC | Speaker | Author - Developmental to Division I | Consultant

Shorts

Coaches HATE TO SEE IT. Athletes get visibly uncomfortable. It takes maturity to handle it correctly. It's the REST INTERVAL. Too often we conflate activity with achievement. But when we're training for real speed, real power, or real strength? The session should be a lot more standing around than working. Because the prescribed work is to go at 100% - and that takes recovery time. So rest when the training rx demands it.

Coaches HATE TO SEE IT. Athletes get visibly uncomfortable. It takes maturity to handle it correctly. It's the REST INTERVAL. Too often we conflate activity with achievement. But when we're training for real speed, real power, or real strength? The session should be a lot more standing around than working. Because the prescribed work is to go at 100% - and that takes recovery time. So rest when the training rx demands it.

36,087 views

Want to jump higher? Unpopular truth: fat don’t fly. Before you start crying about body shaming or act like this is skinnytok, let's get into our DeLoreans and revisit physics class!! Newton's 2nd Law a=F/m Same force with more mass = less acceleration which in this case = less height. Want to increase acceleration (and its byproduct jump height)? Either going to have to increase the numerator (force) or decrease the denominator (mass). That's not an opinion, it's math and science. And that math/science is on display here as you have two medballs acted upon by the same force traveling different distances due to differing mass. Now let's walk across the hall to anatomy and physiology class...yes, you need body fat. It's critical to be healthy and function. This isn't advocating for just losing weight or being "thin" or whatever. It's for optimizing body composition to where you perform at your best. With that, you need muscle mass to produce FORCE. And many younger volleyball players will benefit tremendously from an increase in muscle mass. This increase in muscle mass stands to increase force production, improve body composition, and create a net positive effect on performance (within reason we all know we're not training linebackers). But an increase in unnecessary fat mass typically has the opposite effect. Hence the statement: fat don't fly. Every athlete has an optimal body composition. Find yours through consistent strength training, adequate fueling, proper hydration and sleep and...planned recovery days.

Want to jump higher? Unpopular truth: fat don’t fly. Before you start crying about body shaming or act like this is skinnytok, let's get into our DeLoreans and revisit physics class!! Newton's 2nd Law a=F/m Same force with more mass = less acceleration which in this case = less height. Want to increase acceleration (and its byproduct jump height)? Either going to have to increase the numerator (force) or decrease the denominator (mass). That's not an opinion, it's math and science. And that math/science is on display here as you have two medballs acted upon by the same force traveling different distances due to differing mass. Now let's walk across the hall to anatomy and physiology class...yes, you need body fat. It's critical to be healthy and function. This isn't advocating for just losing weight or being "thin" or whatever. It's for optimizing body composition to where you perform at your best. With that, you need muscle mass to produce FORCE. And many younger volleyball players will benefit tremendously from an increase in muscle mass. This increase in muscle mass stands to increase force production, improve body composition, and create a net positive effect on performance (within reason we all know we're not training linebackers). But an increase in unnecessary fat mass typically has the opposite effect. Hence the statement: fat don't fly. Every athlete has an optimal body composition. Find yours through consistent strength training, adequate fueling, proper hydration and sleep and...planned recovery days.

29,092 views

Gator rolls for hip/shoulder separation for rotational sports like volleyball. Notes: 1. I stole this exercise from Armswing Academy 2. Need a heavier implement 3. Need a squishier implement as the medball was unexpectedly painful Build the ability to generate torque.

Gator rolls for hip/shoulder separation for rotational sports like volleyball. Notes: 1. I stole this exercise from Armswing Academy 2. Need a heavier implement 3. Need a squishier implement as the medball was unexpectedly painful Build the ability to generate torque.

50,415 views

First weight room session ✅

First weight room session ✅

43,540 views

Hanging around trying to build a better arm swing for volleyball. Overhead range of motion and stability? Fairly important. Here’s a fun way to work on it. Borrowed from Kyle Jacksic How do I program it? Right now go until I fall off. I’ll probably try to work into some supinated grip but my elbows don’t typically love that position so TBD.

Hanging around trying to build a better arm swing for volleyball. Overhead range of motion and stability? Fairly important. Here’s a fun way to work on it. Borrowed from Kyle Jacksic How do I program it? Right now go until I fall off. I’ll probably try to work into some supinated grip but my elbows don’t typically love that position so TBD.

18,651 views

Lateral movement with volleyball players. Is this drill going to save the whales and generate world peace? No. Does it require coordination and rhythm? Yes. Sometimes we can just train and sometimes we can just post videos of training without the chatGPT “one exercise to solve all your problems” narrative.

Lateral movement with volleyball players. Is this drill going to save the whales and generate world peace? No. Does it require coordination and rhythm? Yes. Sometimes we can just train and sometimes we can just post videos of training without the chatGPT “one exercise to solve all your problems” narrative.

13,378 views

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This is a real world training session. Aside from leopard crawls, everything featured in this video was installed during this session. It’s not perfect, but it’s a solid starting point. Here we focus on: 1. Lateral leopard crawls (part of our warmup - trains the serratus anterior which is critical to shoulder health) 2. Lateral A-march - looking for Ken Clark’s “3 bucket” position 3. Multi-directional extensive plyos with just a touch of “sport specificity” in the footwork (chill SCs, I’m not selling sport specificity snake oil). 4. Working several different angles of cuts and decel positions - these need the most work but that’s to be expected.

This is a real world training session. Aside from leopard crawls, everything featured in this video was installed during this session. It’s not perfect, but it’s a solid starting point. Here we focus on: 1. Lateral leopard crawls (part of our warmup - trains the serratus anterior which is critical to shoulder health) 2. Lateral A-march - looking for Ken Clark’s “3 bucket” position 3. Multi-directional extensive plyos with just a touch of “sport specificity” in the footwork (chill SCs, I’m not selling sport specificity snake oil). 4. Working several different angles of cuts and decel positions - these need the most work but that’s to be expected.

Missy Mitchell-McBeth

242,965 views • 2 years ago

Unpopular volleyball training tip: let athletes take time off. Without guilting them by sending home workouts you know they’re not doing. Capitalize on nature’s deload weeks. Then be smart about what next week’s training looks like when they come back full of pie, as they should.

Unpopular volleyball training tip: let athletes take time off. Without guilting them by sending home workouts you know they’re not doing. Capitalize on nature’s deload weeks. Then be smart about what next week’s training looks like when they come back full of pie, as they should.

Missy Mitchell-McBeth

27,497 views • 2 years ago

Don’t be afraid to train basics with beginners. And don’t be afraid to repackage it as something they like. They see vertical jump training. I see UAP work/landing mechanics. Turns out, volleyball requires all 3!

Don’t be afraid to train basics with beginners. And don’t be afraid to repackage it as something they like. They see vertical jump training. I see UAP work/landing mechanics. Turns out, volleyball requires all 3!

Missy Mitchell-McBeth

25,753 views • 2 years ago

Too often volleyball strength & conditioning programs sit at polar opposite ends of the spectrum: No strength & conditioning OR a “Big 3” S&C program that only focuses on squat, bench, and deadlift. In either case, you’re missing the boat. Here are 3 simple additions to your lifting program to build more balanced athletes: 1. Single leg movements. But load it. Don’t be scared to get strong. 2. Posterior chain - often neglected in favor of “mirror muscles”, the posterior chain is CRITICAL for speed and power production along with injury reduction. 3. Horizontal rowing variations - you can’t get enough of these as a volleyball player, but make sure you’re using correct scapular movement (scapular retraction) not humeral hyperextension.

Too often volleyball strength & conditioning programs sit at polar opposite ends of the spectrum: No strength & conditioning OR a “Big 3” S&C program that only focuses on squat, bench, and deadlift. In either case, you’re missing the boat. Here are 3 simple additions to your lifting program to build more balanced athletes: 1. Single leg movements. But load it. Don’t be scared to get strong. 2. Posterior chain - often neglected in favor of “mirror muscles”, the posterior chain is CRITICAL for speed and power production along with injury reduction. 3. Horizontal rowing variations - you can’t get enough of these as a volleyball player, but make sure you’re using correct scapular movement (scapular retraction) not humeral hyperextension.

Missy Mitchell-McBeth

14,361 views • 2 years ago

Doing isometric things Fieldhouse Volleyball Club with our 13U volleyball players

Doing isometric things Fieldhouse Volleyball Club with our 13U volleyball players

Missy Mitchell-McBeth

10,731 views • 2 years ago

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