The Volleyball By Design Podcast
Aug 24, 2026 · 35 min · 10 segments
This past week I had the privilege spending a week training with the Canadian Senior Men’s National Team and came away with a ton of lessons that coaches at any level can apply to their own gym. In…
And I, I've talked about this on the podcast before, if practice starts at 9:00 they're pretty much in the gym by 8:30.
Like, the team is in the gym 8:30, 8:35 and they're doing their pre-practice warmup.
Whether that's whether they're in the weight room, whether they're on the court stretching, you know, doing their own activation, their own mindset work visualization, whatever it is, they're on the court or they're in the gym and they're ready to go.
And I actually have known this in the past 'cause of, from working with the U21 team, and this is something that I've instilled in our athletes, that if your practice starts at 7:00, you, even if you can't get in the gym, you arrive and you do your warmup in the hallway.
You know, change, get ready to go, and that way when, when your practice time starts you are ready to go.
The second thing is when they do their team warmup too, now again, this is the national team so we're, we're not gonna be able to do this in our gyms because we don't have the time.
But, so they come in, they do their own activation and warmup and, and lift before practice starts.
Like, they're warming up for such a long time because they, 'cause when they go they're g- they're going.
And just, and I guess, you know, their, their activation warmup from shoulder work to...
And I mean, really briefly, it's nothing too crazy that you, you know, wouldn't know about.
Uh, they do all their str- they stretch their legs out, their arms, their, their entire body, and then they do some band work, um, with each other.
Um, they, and they do some shuffling and sprinting here and sh- like, like the regular, nothing too, nothing crazy, okay? It's just a combination of a lot of things and they warm up like...
And then, and after that they get the ball, and then they'll warm up their shoulder, and they'll hit the ball down to the ground and the other person catches, hit the ball, and then they do that.
And I, I've talked about this on the podcast before, if practice starts at 9:00 they're pretty much in the gym by 8:30.
Like, the team is in the gym 8:30, 8:35 and they're doing their pre-practice warmup.
Whether that's whether they're in the weight room, whether they're on the court stretching, you know, doing their own activation, their own mindset work visualization, whatever it is, they're on the court or they're in the gym and they're ready to go.
And I actually have known this in the past 'cause of, from working with the U21 team, and this is something that I've instilled in our athletes, that if your practice starts at 7:00, you, even if you can't get in the gym, you arrive and you do your warmup in the hallway.
You know, change, get ready to go, and that way when, when your practice time starts you are ready to go.
The second thing is when they do their team warmup too, now again, this is the national team so we're, we're not gonna be able to do this in our gyms because we don't have the time.
But, so they come in, they do their own activation and warmup and, and lift before practice starts.
Like, they're warming up for such a long time because they, 'cause when they go they're g- they're going.
And just, and I guess, you know, their, their activation warmup from shoulder work to...
And I mean, really briefly, it's nothing too crazy that you, you know, wouldn't know about.
Uh, they do all their str- they stretch their legs out, their arms, their, their entire body, and then they do some band work, um, with each other.
Um, they, and they do some shuffling and sprinting here and sh- like, like the regular, nothing too, nothing crazy, okay? It's just a combination of a lot of things and they warm up like...
And then, and after that they get the ball, and then they'll warm up their shoulder, and they'll hit the ball down to the ground and the other person catches, hit the ball, and then they do that.
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