Start your elementary and junior high age
volleyball players off on the right foot by teaching them the basic
skills that will act as a foundation for their development into
world-class athletes. In Volleyball Basics: Skills & Drills, Coach
Bob Bertucci presents a detailed teaching progression that breaks down
six essential volleyball skills that all young players should know.
Head Women's Volleyball Coach at Lehigh University
Bob
Bertucci, Director, is known and respected both nationally and
internationally with more than 30 years of coaching and teaching
experience in volleyball. Bob is currently the head women's coach at
Lehigh University in Bethlehem, PA. He has also served as head coach at
Temple University, Rutgers-The State University of New Jersey, the
University of Tennessee and the U.S. Military Academy at West Point. In
addition to his collegiate coaching, Bob is currently working with the
U. S. National Program coaching, conducting tryouts and scouting. Bob's
teams have made 12 NCAA appearances, including a trip to the Final Four,
and have won 10 conference championships. He has developed and coached
eight All-Americans, 46 All-Conference athletes and has authored more
than a half-dozen books and videos on the sport of volleyball. Book this course.......
| Laura Phelp's Max-Effort Lower-body Day |
1. Squat with Chains: 5 sets, 3 reps (at 80% of today's max, keeping
chains on) 2. Glute Ham Raise: 3 sets, 8 reps (weight if possible) 3. Barbell Lunge: 3 sets, 8 reps (Perform with safety squat bar and
chains) 4. Reverse Hyperextension: 3 sets, 15 reps (per leg)
5. Leg Extensions: 1 set, 100 reps (in as few sets as possible
| Squat With Chains and Down Sets |
The Conjugate Method will have you using multiple types of bars if you
have access to them, such as the safety squat bar, bamboo bar, and
football bar, among others. Today we worked with just the straight bar
and one chain on each side. If you've never squatted with chains, it can
be a bit of a weird sensation at first. It involves "accommodating
resistance," a means of increasing the resistance of the load throughout
the entire range of motion of the lift.
| Glute-Ham Raise |
These are easy to cheat, as I found out. Start with your torso
perpendicular to the floor. Before descending, squeeze your glutes and
flex your hamstrings and abs. Lower yourself in a controlled manner
until your body is parallel to the floor. As you come up, you should
still be squeezing your glutes and hamstrings as you actively press your
feet into the plate.
| Safety Squat Bar Stationary Lunge with Chains |
Safety squat bars are one of the more awkward pieces of equipment in the
gym if you haven't used them before. To make things more fun, our
program actually called for walking lunges with this bar and chains, but
we didn't have room in our gym for that. Instead, we opted for
stationary alternating lunges, and I was little wobbly on those to say
the least.
| Single-Leg Reverse Hyperextension |
The reverse hyper is a rare find in a sea of machines in most gyms,
which is a shame because it's probably more effective for posterior
chain health and strength than many others you typically see. Phelps
often programs these for sets of 10-15 on the low end (strength day) or
20-30 on the high end (recovery day), with the load adjusted
accordingly. Let me tell you, sets of 30 with 70 percent of your
deadlift max is a fun time for those who enjoy struggling to breathe.
| Leg Extension with Rep Limit |
Not much explanation needed here—100 reps, as many as you can in a row
with a moderately heavy weight. The goal is to complete them all in as
few sets as possible. So, no, they shouldn't be so light that you're
breezing through 80-100 reps on the first try. As a workout cap for
today, these aren't supposed to feel amazing, but they also shouldn't be
sloppy for the sake of getting them done faster.
** (Disclaimer: This video content is intended for educational and
informational purposes only) **
The St. Paul Police Department released the body camera footage Tuesday
of the fatal officer-involved shooting of 31-year-old Ronald Davis on
Sept. 15. The incident began shortly before 6 p.m., when Davis
reportedly rear-ended a St. Paul police squad car near the intersection
on Thomas Avenue West and North Griggs Street. According to the
Minnesota Bureau of Criminal Apprehension and St. Paul police, both men
exited their vehicles and Davis confronted the officer, identified as
Officer Steven Mattson. Davis allegedly ignored repeated commands to
drop the knife and at one point during the encounter, Mattson fired his
weapon, killing Davis. Mattson, who has been with the police department
for less than a year, was uninjured and was wearing a body camera at the
time of the shooting. He remains on standard administrative leave.
The BCA is still investigating the deadly shooting. Amid growing
pressure for transparency, St. Paul Police Chief Todd Axtell made the
decision to release the body camera video—one of the fastest turnarounds
of footage in the city’s recent history. Last year, Axtell released
body camera video in the officer-involved shooting of Billy Hughes 12
days after it occurred. He made the footage public in an effort to
dispel rumors and calm protests. Axtell said last week that he is
releasing the video now because part of the BCA’s investigation is
complete. The BCA said it has no position regarding police releasing the
body camera video. However, once it the video is released, the BCA said
its investigators would not be able to ensure the integrity of
statements from witnesses who come forward after they have seen the
video
“Who gave Himself on our
behalf that He might redeem us (purchase our freedom) from all iniquity
and purify for Himself a people [to be peculiarly His own, people who
are] eager and enthusiastic about [living a life that is good and filled
with] beneficial deeds” (Titus 2:14, AMPC).
Under the law, the people
were in bondage to sin. When Jesus came, He bought us back from the hand
of the enemy, freed us from sin, and changed our lives.
Get ready to win as Cathy teaches how your glorious victory is the
result of the things God has promised you and the things that you
believe. Learn more about Glorious at https://www.jdm.org/wc_Glorious2019.a....
We can all remember situations we’ve faced in which
we felt totally confused about what to do. This confusion may have
arisen because we were unclear on what was expected of us. When we
struggle with a troubling issue, a sense of uncertainty about God can
cause us to ask ourselves exactly what He wants from us. Knowing God’s
will brings clarity and understanding; we find purpose and direction by
studying His Word. Often, we accept bad situations because we think they’re God’s way of
punishing us for something we did wrong. God doesn’t punish people, and
this isn’t His will for us; if that’s what we think He’s like, we’ve
got Him pegged all wrong. God actually has overwhelming love and
compassion for us. “For God is not the author of confusion but of peace…” (1 Corinthians 14:33). This is something He never wants us to be confused about. Through His Word, God reveals just how He feels about us. The more we
read and meditate on it, the more we know about Him. This strengthens
our faith and trust in Him, and brings us peace that can’t be taken
away. “Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee” (Isaiah 26:3). God wants to bring us peace of mind in the midst of whatever we’re going through. Studying God’s Word also helps us form a relationship with Him
through His Son Jesus, who is the perfect image of His nature. Jesus
wants to be deeply involved in every aspect of our daily lives; knowing
Him grounds us and gives us a clear purpose and direction. We can trust
Him to guide us down the correct path in life. “Trust in the LORD
with all thine heart; and lean not unto thine own understanding. In all
thy ways acknowledge him, and he shall direct thy paths” (Proverbs 3:5, 6). When we don’t know where to find the solution to an issue, we can
feel like we’re stumbling along in the dark. We may have been taught to
look for our own answers to life’s problems, but none of us have the
innate ability to do that without God’s help. Turning to Him sheds light
on every situation. “Then spake Jesus again unto them, saying, I am
the light of the world: he that followeth me shall not walk in darkness,
but shall have the light of life” (John 8:12). Letting Him provide us with the answers we need guarantees that we’ll never have to be in the dark about anything. Sometimes our confusion comes from going to the wrong people for help
and getting bad advice. That will never happen when we consistently go
to God, first, when we’re in trouble. He only gives directions that get
us back on track. “Without good direction, people lose their way; the more wise counsel you follow, the better your chances” (Proverbs 11:14, MSG). Where we get our information from can determine whether we succeed or fail. What God wants from us is a loving, personal relationship with Him.
He wants the best for us, and His will is for us to rely on Him to lead
us so we can receive the good things He wants us to have. “Therefore do not be unwise, but understand what the will of the Lord is” (Ephesians 5:17, NKJV). We show true wisdom when we trust God for everything we need to confidently move forward in life.
WACO, Texas –
Colorado School of Mines used a dominating performance to upset
then-No. 9 Colorado State-Pueblo at home, 34-14. The victory snapped a
15-game home
win streak for the ThunderWolves and it was the first time the
Orediggers have won in Pueblo since 2009. With the win, Colorado School
of Mines moves up three spots No. 14 in the AFCA Division II Coaches’
Top 25 Poll. Following Bowie State’s 42-14 home debut
win against Alderson Broaddus on Saturday, the Bulldogs move up two
spots to No. 23 overall.
Valdosta State (Ga.)
remains in the top spot after a 44-27 victory over then-No. 20 West
Alabama. Ferris State (Mich.), Minnesota State, Tarleton State (Texas)
and Notre Dame (Ohio) round out the top five.
Colorado
State-Pueblo doesn’t have long to lick their wounds after its loss to
their conference rival. Despite falling 11 spots in the poll to No. 20,
they have another Top 25 matchup in the ThunderBowl as
they host No. 11 Texas A&M-Commerce. The 2017 NCAA Division II
national champions are 2-0 under new head coach David Bailiff after a
45-27 win over Eastern New Mexico.
Saginaw Valley State
(Mich.) is the only newcomer to this week’s poll, coming in at No. 25.
The Cardinal are 3-0 after handing Michigan Tech a 23-7 loss. This is
the first time Saginaw Valley State has been
ranked in the AFCA Top 25 since December 23, 2013.
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