Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com TRAINING FOR VOLLEYBALL MISC. RESOURCES EBOOK By Barry Lovelace www.barrylovelace.com Over the years there have been many emails, articles and videos that I sent to the thousands of loyal subscribers detailing core power, core exercises, tips and drills to help generate power, quickness, speed, agility and endurance in volleyball athletes. This ebook is a culmination of all that information. Please enjoy before, during and after the season to help your athletes become better athletes with these simple, yet very effective tips. There are a few things I must ask of you in return for this information. First, please put to good use with your athletes. They WILL see results in a very short period of time. Second, if you forward to a friend or fellow coach all information must stay intact. This ebook cannot be altered or re-written and is a free product provided by B&L Fitness, Inc. Thank you for being a loyal subscriber to Training for Volleyball and please enjoy this and all future information to help you and any athlete you become involved with. Yours in Health, Barry Lovelace
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Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
TRAINING FOR VOLLEYBALL MISC.
RESOURCES EBOOK
By
Barry Lovelace
www.barrylovelace.com
Over the years there have been many emails, articles and videos that I sent to the thousands of loyal
subscribers detailing core power, core exercises, tips and drills to help generate power, quickness,
speed, agility and endurance in volleyball athletes. This ebook is a culmination of all that information.
Please enjoy before, during and after the season to help your athletes become better athletes with
these simple, yet very effective tips.
There are a few things I must ask of you in return for this information.
First, please put to good use with your athletes. They WILL see results in a very short period of time.
Second, if you forward to a friend or fellow coach all information must stay intact. This ebook cannot be
altered or re-written and is a free product provided by B&L Fitness, Inc.
Thank you for being a loyal subscriber to Training for Volleyball and please enjoy this and all future
information to help you and any athlete you become involved with.
Yours in Health,
Barry Lovelace
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
13 Points of Core Training By Barry Lovelace
Creator of Training for Volleyball
1. The core is comprised of nearly 30 different muscles that basically wrap around
your body in the area between your hips and ribcage. This area connects your
upper and lower body so it can function as one.
2. The core is fundamental to all body movement. You hardly make a movement
without engaging your core whether it be walking up the stairs or bending down
to pick something up.
3. A strong core provides balance and stability, a necessity in athletic movement.
4. Your core is the basis for all athletic movement. When you hit, throw, twist, swing
or run you are relying on core strength.
5. A strong core reduces your chances of low back injury which is quite common,
especially in athletes.
6. Your core includes both abdominal muscles and lower back muscles.
7. If your core is weak, your movements will be weak and you will not reach your full
athletic potential.
8. Abs are overrated, they have very limited action, whereas the core comprises of
many muscles that work to stabilize the spine, pelvis and shoulder, offering a
solid foundation for movement.
9. Core strength allows the body to maintain a solid foundation in the torso and
transfer that energy from the center of the body out to the limbs.
10. All athletic powerful movements start from the center (core) of the body out, and
never from the limbs alone.
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
11. Before any powerful, rapid muscle contractions can happen in the limbs, the
spine must be solid and stable and the more stable the core, the more powerful
the arms and legs can contract.
12. The biggest benefit of core training is to develop functional fitness - that is,
fitness that is essential to both daily living and regular activities.
13. Core workouts are innovative, fun, effective and NEVER boring.
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
The Reality of Protein By Barry Lovelace
So how much do you think you know about protein? I think most people are extremely confused on this issue thanks to boatloads of misinformation out there from people trying to sell high protein diets and others trying to keep you eating unhealthy animal protein. Let’s start with the basics. Protein by definition means primary substance. Protein is an important nutrient required for the building, maintenance and repair of tissues in the body. Amino acids, the component parts of protein, are the biochemical basis for life and are required by every cell in our bodies. It is not enough to know that protein is vital to the function of our bodies, we must also learn how much we need and from what sources it should come from. First, let’s talk about how much protein the average person needs. The RDA for protein for an average person is .8 grams per kilogram of body weight. To figure this out for yourself, take your bodyweight in pounds and multiply that number by .36, the answer is your recommended protein intake. Many nutritionists believe that this formula is inflated and that 25-35 grams of protein a day is sufficient. No matter which source you want to go by, you are probably taking in a lot more than the recommendation. The sad fact is that the average American consumes over 100 grams of protein a day! Eating too much protein puts much undo stress on your body. Too much protein puts a huge strain on your kidneys. The excess protein releases nitrogen into the blood and then the kidneys must work very hard to expel this waste through the urine. Another downfall of eating too much protein is the calcium drain. It is a fact that if you take in too much protein, it will cause you to excrete calcium through your urine and this could lead to osteoporosis. Now that we realize how much protein we need and have some reasons not to overdo it, let’s discuss healthy, versus unhealthy sources. Unfortunately the reason that the average American takes in more than 100 grams of protein a day is because we, as a nation, rely heavily on animal products for our food sources. If you have some meat and/or cheese or eggs at each meal, which many people do, than you don’t even have to overeat to greatly overdo the protein. It is the ratio that is off. As we’ve discussed before, the majority of your diet should consist of carbohydrates, this is your body’s main energy source. Animal proteins are the unhealthiest form of protein because of their high cholesterol levels, the workload they create on the digestive system and for many of them, their saturated fat. Beef, pork, cheese, eggs, etc. cannot be considered healthy forms of protein; they lead the way with high saturated fat content and high cholesterol.
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
Healthier choices are turkey, chicken, low fat cheese, etc., because although you still get the cholesterol you don’t get as much unhealthy fat. The healthiest sources for protein are fish, legumes, broccoli, dark green leafy vegetables, egg whites, nuts and nut butters and low fat yogurt (preferably soy based). Many people see protein (meat) as the ‘main course’ of meals in America. This has led us down the road we are now on with alarming incidents of heart disease, diabetes, cancer and obesity. Make good, healthy complex carbohydrates and vegetables the main source of your food intake to get your protein level down to where it should be. You will feel better, have more energy and be healthier for it.
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
Nutrition Tips & Suggestions By
Barry Lovelace
'What did you eat last night?' is the question coaches should be asking their athletes the morning
of tournament day.
My wife, Laure and I were at our first tournament where we had our Training for Volleyball
stand and I noticed something that, to me, stuck out like a sore thumb.
The eating habits of almost ALL the young athletes right before they were ready to step on the
court to play, and in general throughout the day.
The following are a few tips to help you not only gain an advantage over the poor nutrition of
your opponent, but how to make healthy choices and drastically improve your game: (please
remember, these are my suggestions for being the best on game day and NOT about weight loss.)
1) Drink plenty of water a few days before and the day of your game. You should always drink
water throughout your day, but it is very important when you are going to be very active and
competitive for a long period of time.
2) Eat a good carbohydrate meal the night before a game. Whole wheat pasta or yams are good
sources of carbohydrates.
3) Pack healthy snacks for game day and eat every few hours, but not full meals. If you have a
break in between games of at least an hour or more, then you can eat a meal, but not a meal that
will make you 'stuffed'. Granola bars, fruit, nuts, vegetables and crackers are good choices, but
try to eat them at least 45 minutes before you start your game. If you eat immediately before the
whistle blows, you will feel sluggish because your body is digesting food at the same time you
are trying to be active.
Those are my simple solutions to help you be your best on the court.
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
Push-up with alternating shoulder taps
By
Barry Lovelace
Before we get started with this fabulous exercise to help create some power as well as give you
that lean look we need to go over a few things:
• Always start with a proper warm up
• Perform a few days a week allowing 24-48 hours until you perform exercise again – REST
IS GOOD ☺
• Perform as many reps as you can until you feel that you only have 2 more repetitions
left then STOP. Rest approximately 1 minute and continue. Perform this exercise for 2-5
sets depending on your level of fitness. ONLY YOU KNOW HOW YOU FEEL SO PLEASE
USE GOOD JUDGEMENT AND DO NOT FORCE ANY MOVEMENTS
• *Make sure you consult your physician before starting.
Let’s get started!
Push-Up with alternating shoulder taps
Depending on the level of intensity you choose, this can be may be the most challenging push-
up routine you have ever done. It is a total upper-body conditioning exercise.
GOAL: Maintain a stable environment while tapping shoulder. Use a wide base with your feet to
aid in maintaining stability and concentrate on squeezing your core. (notes on this below)
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
• Begin in a push-up position with arms fully extended. Shoulders are directly over the
wrists & feet wide (just past hip width). You butt is NOT up in the air. You should be
straight from your shoulders to your hips.
• Lower your body towards the ground; do not let your elbow joint pass 90 degrees
• Return to starting position (push your chest through the ground as you return to the
starting position so you fully use the chest, shoulder and triceps muscles.)
• Hold at the top for 1 second
• Tap right shoulder with left hand
• Return to starting position
• Lower your body towards the ground; do not let your elbow joint pass 90 degrees
• Return to starting position
• Hold again for 1 second
• Tap left shoulder with right hand
• Return to starting position
• Perform as many reps as you can until you feel that you only have 2 more repetitions
left then STOP. Rest approximately 1 minute and continue.
Notes and how to add intensity:
1) Maintain a stable environment definition: The goal is to remain ‘square’ to the ground and not tilt your hip
every time you tap a shoulder. Now, that is the GOAL. With many of my athletes, including professional, they
tend to shift their hips which is OK. It may take several attempts to maintain the totally stable environment.
2) SQUEEZE YOU CORE as you raise your hand to tap shoulder. Make believe someone is about to punch you in
the stomach and SQUEEZE. I also highly suggest you maintain a tight core while performing the push-up as
well.
3) When you are pushing UP, use your entire upper body to press DOWN. Meaning, take the pushing out of the
hands and into the muscles you are working. This is a great way to use the muscle your working and gain
results MUCH QUICKER ☺
4) As you tap the shoulder lift the leg on the same side of the shoulder you are tapping. If you are tapping the
right shoulder, lift the left leg. Lower the leg as you lower your hand. SQUEEZE CORE!
5) START with a raised leg! You need to know ahead of time which shoulder you are going to tap FIRST. Raise
THAT leg BEFORE you begin lowering your body. As soon as you tap the shoulder, lower that leg as you lower
your hand and immediately raise the opposite leg. Continue…GOOD STUFF!
6) Perform on a rolled up Yoga mat. Roll up the Yoga mat tightly and place under your hands. This adds an
unstable environment in turn recruiting many more stabilizer muscles to bring out more muscle QUICKER ☺
You can also use dumbbells to place under your hands as well
7) ADD INTENSITY WHEN YOU ARE READY, NOT JUST FOR KICKS AND GIGGELS TO SEE IF YOU CAN DO A HIGHER
INTENSITY AND HAVE NOT MASTERED THE LOWER LEVEL PART OF THIS EXERCISE.
8) ALWAYS talk to a physician before starting ANY exercise program.
9) If at any time you feel pain or begin to compensate form for function – STOP! The ‘No Pain – No Gain’ saying is
just old school. You body knows what is right for you. PLEASE use good judgment.
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
Great balance challenging exercise not only for athletes, but for everyone!
ALWAYS CONSULT A PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM
Single Leg Anterior Reach
Balance and a strong core not only benefit’s the recreational golfer and a professional basketball player, but it also helps
everyone. If we are on our feet we need to balance – period. Creating a strong core will help one balance better.
The ‘Single leg Anterior Reach’ is a great exercise for the above, as well as strengthening the ankle, knee, hips and back.
Let’s start!
With you Core engaged (make believe someone is going to punch you in the belly or you are laughing real hard and
squeeze) stand on one leg with arms hanging naturally by your side and your head, shoulders and chest up nice and tall.
Your knee should be slightly bent. (Soft knees)
Movement
• Leading with opposite arm reach forward as you bend over at the waist reaching for an object such as a cone.
• Return to starting position by ‘squeezing’ your glute (BUTT) muscle on the leg you are standing on then repeat
movement for prescribed number of reps. Anywhere from 10-15 reps or 30 seconds to one minute each leg.
Everyone has a different level of fitness. Know what yours is and decide which repetitions are best for you.
Safety Points
• Maintain straight line from ear through hip, knee and ankle
• Remember to maintain ‘soft knee’ with the leg you are standing on.
Target
You will feel this in the core, but this exercise also works the glutes and hamstrings as well as improving balance.
Add intensity by adding a rolled up yoga mat under the leg standing on or close your eyes!
This is great to do at home, at the gym or for a coach to have his entire team perform as part of their training/warm up.
Good Luck!
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
Shoulder Pulses with Band
By
Barry Lovelace
The Shoulder Pulses with band is one of my most effective exercises to create arm power and swing
speed. It is included in all my athlete training products that require swing speed as well as throwing or
hitting power.
This exercise helps build explosive strength in the shoulder to greatly improve arm swing and power.
This is also a great core exercise. To perform Arm Pulses with Band you will need to attach a JC Band or
other high performance band to a permanent, sturdy fixture. Please keep your core engaged throughout
the movement. You will also see that the exercise is being shown on an Airex pad. Using an Airex pad
causes there to be an unstable environment and forces you to use even more of your stabilizer muscles.
Also notice that Barry’s feet are not touching the floor. This is another progression that will increase the
challenge in your core.
Side view of A Front view of A
Begin kneeling on mat or Airex pad while holding band in hand overhead as shown in illustration A.
There should be tension in the band. Begin moving the arm front and back in short, quick pulses.
Concentrate on using your anterior deltoids (front shoulder muscle) to pulse and NOT your hands. Think:
Deltoid and hand follows. This will put more emphasis on the area you want to work. One of my training
philosophies is ‘always use the muscle you’re working.’
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
As you pulse, move your arm down along the side of your body as shown in illustrations B through E,
pulsing the entire time. Pulse back to the starting position as shown in illustrations F through I.
Continue with this for 1 minute, repeat on other side for 1 minute.
B C
D E
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
F G
H I
The bands used in this exercise are ‘JC Bands’ that I use every day with every client. I highly recommend
them for all athletes and coaches. They last a long time and maintain their power of resistance. For this
exercise I recommend starting with the ‘pink’ band. If this becomes too easy, please move forward with
more resistance by ordering the ‘orange’ band. Click here to order or go to www.barrysproducts.com
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
Single Leg Squat with Band
By
Barry Lovelace
This Single Leg Squat with Band is great for building explosive strength in the lower body while
challenging your core in a big way as well. As with all movements this exercise has progressions that you
can add as you get stronger. In the pictures you will see that Barry is on an Airex pad and has a band
around him. Standing on an Airex pad or any other stability training device forces your body to recruit its
stabilizer muscles and greatly intensifies the movement. Obviously, a single leg squat can be done
without the band but it is the band that gives you the explosive results you are looking for and makes all
the difference.
A) Place band across body.
To do this place the band around one shoulder, maintain an upright position and
grab the band at the halfway point to create lots of slack. Lift the opposite and
place inside the band. It should look as above in Figure A.
To begin the exercise lift the leg without the band and keep a slight bend in knee
of the leg you are standing on.
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
B) Squat down by bending the standing leg; squeeze your core for balance.
C) Return to start position. Repeat A through C for 20-60 seconds depending on fitness level.
Switch band to the opposite side and repeat entire series.
You can order bands here: Super Bands (1/2” for the young or beginner athlete and 1” for the
experienced high school or college athlete)
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
‘T’ Square Quickness & Reaction Drill
By Barry Lovelace
The following exercise may seem simplistic, and it very well may be for a handful
of athletes. But when one is challenged both physically and neurologically, even
the most simplistic exercise can leave us a little behind the eight ball.
Meaning: Not very quick to react.
When challenging athletes, whether they are club, high school, college or
professional level players, it is important to challenge them neurologically and
physically at the same time to improve their quickness and reaction on the court
or field of play.
What I really am saying is: In order for athletes to react quickly, not only must
their bodies be prepared to react, but their minds need to be prepared to react as
well. In other words, they need to process what they need to do (for example, dig
to get a ball) and then do it. If the processing is slow then the movement is
delayed no matter how prepared the body is. Make sense?
One way to help improve the overall athletic ability of athletes is the ‘T’ Square
Quickness & Reaction Drill. Again, this may seem very simplistic to some; but once
you see them go through this drill you will be amazed at how top level athletes
struggle at first, which is all good. This means they can only improve.
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
Check out the video below of the Freedom High School Boys (one of the girls is
working out as well) Volleyball Team in action.
‘T’ Square Drill – Freedom High School
Now that you have seen some great athletes performing this fun drill let’s move
onto the logistics of the ‘T’ Square Drill.
Each athlete starts in his or her own ‘T’ Square as you see here:
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
How to Make the ‘T’?
Simply use masking tape to create the ‘T’ Square. You can choose to create the
entire square with masking tape or take advantage of the lines already on your
gym floor (and save waste ☺) and set a line perpendicular across the lines already
there. Set these lines approximately 4’ apart from each other. The square is
approximately 3’ x 3’. This is plenty of room for the athletes to move around.
Example here:
Gym Floor Line
Masking Tape 3’
3’
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
Verbally provide numbers / letters / colors for each square to the athletes. We
start out with numbers as you see below.
2 3
1 4
All athletes start in Box 1.
The coach will stand behind the athletes and call out the numbers. The first time
this is performed call out the numbers in slow cadence and in order and go
through three times.
So it will sound like this: TWO! – pause – THREE! – pause – FOUR!- pause – ONE!
& repeat two more times through. Three times around will help ‘stick’ in their
minds.
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
Now they are ready. The coach will pick up the pace and stagger the numbers (as
you will see below), but do not go to quick right away. Pick up the pace each ‘set’.
Perform each ‘set’ for approximately 30 seconds to 45 seconds.
The following are several ways to change it up and add progressions to the drill.
• Change the way the numbers are in the box. Here are a few samples:
3 1 1 4
2 4 3 2
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
• Add colors to the mix.
Example Below:
Blue 3
1 Red
• Change to all colors or another verbal command (next suggestion) of your
choice.
• Call out a command other than what commands are in the ‘T’. Example: Call
out ‘5’ for Squat Jumps or ‘Patriots’ (your team name) to turn left quickly
and return to forward position. That command can also be for them to do a
squat jump, push up or squat thrust or also for them to yell LOUDLY the
same thing they yell during a match when they record a Kill. I usually do
that command about 3-4 times in a row. ‘Pumps them up!’
There is your ‘T’ Square Quickness & Reaction Drill. Please use good judgment with the
quickness of your commands and be creative when you challenge your athletes both mentally
and physically.
Barry Lovelace is an internationally recognized fitness professional specializing in ‘athletic power’. He is the creator
of several hot selling athlete training DVD’s and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
Videos
The following are various videos for improving athletic performance.
(click on ‘http’ link to view video)
Increase Vertical Jump and Power at home - http://www.youtube.com/watch?v=v75cMimMiOM
Power Push Up - http://www.youtube.com/watch?v=vQMxPcKi-VI
Core Exercise to help create Power - http://www.youtube.com/watch?v=GSPHPrE7F_8
Single Leg Wall Squats - http://www.youtube.com/watch?v=WoUz4W4jkf8
Leg Blast Super Set - http://www.youtube.com/watch?v=5l_RXu78CRo
In Season Super Set - http://www.youtube.com/watch?v=MAuzn_a1j1I