5 R’s
We have been talking a lot lately about the mental side of the game. I have friends who coach different sports who have interesting ideas about self talk. Ultimately we all agree that it comes down to a routine. The team that is able to stay in the moment the longest usually wins the game.
So how can a coach teach that to the players? If you followed the blog I wrote about the national team this summer, we talked about it. I use the 5 R’s of volleyball
A few years ago when I was coaching at GPRC in the ACAC Leigh Goldie used an acronym with the Wolves to help us with between the rally thinking. The game of volleyball is really circular. So he thought of the game that way. Mentally a bunch of things need to happen. The 5 R's
The first R is react. This is the way the game is played, when the ball is in play the athletes have to react to the situation and play what is in front of them. Yes there is a game plan to follow, but really the game of volleyball is so random that once the ball is in play a person needs to just react.
The second R is respond. Once the ball is dead the athletes need to respond to the situation. If it is a score for your team then you cheer and have a chance to give energy back to the team. A look in someone's eyes and a big fist pump can go along way. If the opposition scores then the athletes have a chance to build confidence back up. Again a look in the eye a bit of advice or a positive comment can be the difference. One of my biggest pet peeves is the tapping of the chest and saying "my bad". No kidding it is your bad, everyone in the gym knows who is responsible for the error. Tell us what you can do to fix it. " I have that seam don't worry". That comment builds trust and keeps the confidence high.
The first R is react. This is the way the game is played, when the ball is in play the athletes have to react to the situation and play what is in front of them. Yes there is a game plan to follow, but really the game of volleyball is so random that once the ball is in play a person needs to just react.
The second R is respond. Once the ball is dead the athletes need to respond to the situation. If it is a score for your team then you cheer and have a chance to give energy back to the team. A look in someone's eyes and a big fist pump can go along way. If the opposition scores then the athletes have a chance to build confidence back up. Again a look in the eye a bit of advice or a positive comment can be the difference. One of my biggest pet peeves is the tapping of the chest and saying "my bad". No kidding it is your bad, everyone in the gym knows who is responsible for the error. Tell us what you can do to fix it. " I have that seam don't worry". That comment builds trust and keeps the confidence high.
The third R is review, what could I have done different Move my feet midline the ball
The Fourth R is relax. This is the three seconds where a person takes a deep breath and then centers the body. A chance to get rid of the last error. Some will clap their hands as a physical show of corrections, others will "park" the error by touching the floor or wiping their shoes. These are just physical ways to say, I have moved on.
The fifth R is Refocus. This is usually done by communicating. Getting back into the game, to be totally immersed in the present situation. Reacting to this next rally or winning the next point the only one that matters. If you are on serve reception, then the communication is towards the type of serve the server has or the location that she has been serving so far in this match. It can also be about who has who's seams. When you have the serve, the players usually share the attackers locations, what type of block they will be making against the opposition, is the setter front row or back row and many other points. By saying it verbally to the team it shows everyone that the athlete is ready to go and understands the present situation they are in. One of the biggest struggles for teams is when they get down in the score, they get stuck in the second R and forget about the last two, which are very important.
The Fourth R is relax. This is the three seconds where a person takes a deep breath and then centers the body. A chance to get rid of the last error. Some will clap their hands as a physical show of corrections, others will "park" the error by touching the floor or wiping their shoes. These are just physical ways to say, I have moved on.
The fifth R is Refocus. This is usually done by communicating. Getting back into the game, to be totally immersed in the present situation. Reacting to this next rally or winning the next point the only one that matters. If you are on serve reception, then the communication is towards the type of serve the server has or the location that she has been serving so far in this match. It can also be about who has who's seams. When you have the serve, the players usually share the attackers locations, what type of block they will be making against the opposition, is the setter front row or back row and many other points. By saying it verbally to the team it shows everyone that the athlete is ready to go and understands the present situation they are in. One of the biggest struggles for teams is when they get down in the score, they get stuck in the second R and forget about the last two, which are very important.
So as a coach, we set up some game play drills and give them a break inbetween serves so that we can work on the mental side of the game. Usually in volleyball you have 15-20 seconds between rallies. This is the time the opposition or your team rotates, the ball being retrived to the server and the server using 5-8 seconds to serve. This allows the players a chance to get used to the routine. At first as a coach you need to state the steps, but as the practice goes on you just look for the centering breath and then the conversation. These are the two keys. Like any skill it needs to be trained.
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