VertiMax Ambassador Shares Volleyball Jump and Shuffle Drills

Kelli Selman Brigthwell shares her expertise with these special volleyball jump and shuffle drills. Kelli has established herself as a leader in the sports performance industry, particularly in the realm of youth development and speed training. As a VertiMax Ambassador and Master Trainer, she has excelled in using advanced training methods to enhance athletic performance.

Her expertise extends beyond just physical training; she is also a dedicated educator and mentor, helping athletes reach their full potential through comprehensive training programs.

Kelli Selman Brightwell Background

Kelli Selman Brightwell holds a Master's degree in Kinesiology and Exercise Science from Texas A&M University. Her academic background is complemented by a range of certifications, including Certified Strength and Conditioning Specialist (CSCS) with Distinction, USA Weightlifting Level 1 Coach, and Precision Nutrition Level 1. Kelli's professional journey is marked by significant contributions to both academic and practical fields of sports performance.

Kelli began her career at Texas A&M University, where she was a graduate assistant for Aggie Athletics Strength and Conditioning. There, she worked with various sports teams, honing her skills in strength and conditioning. She later served as a sports performance specialist and internship coordinator for Michael Johnson Performance and Centura Health at the Hybl Center, further establishing her reputation in the industry.

Kelli's passion for youth development led her to become an instructor at Colorado State University-Pueblo in the Health Science and Human Movement Department, where she teaches courses in strength and conditioning, health, and functional movement. She is also employed by Vertimax as a Master Trainer and Ambassador teaching about programming, maintenance, and use of the Vertimax product line. In addition, her role as Head Strength and Conditioning Coach at Liberty High School allows her to directly impact young athletes' development, preparing them for higher levels of competition.

Training Techniques and Philosophy

Kelli's training philosophy centers around developing fundamental movement skills, enhancing speed, and building strength. She employs a holistic approach, combining physical training with nutrition and education to ensure athletes achieve balanced growth.

One of Kelli's key strategies is the use of VertiMax equipment. The VertiMax V8 platform, in particular, is a cornerstone of her training regimen. This innovative equipment allows for versatile and effective resistance training, crucial for developing explosive power and agility.

Kelli emphasizes the importance of contrast training, which involves alternating between resisted and unresisted exercises. This method not only builds strength but also enhances neuromuscular coordination, leading to significant improvements in athletic performance.

Basic Vertical Jump and Lateral Shuffle Training Exercises

Two primary exercises Kelli uses to train athletes, including volleyball players, are the vertical jump and lateral shuffle. These exercises are particularly effective for developing explosive power, agility, and overall athleticism.

Vertical Jump Exercises

Initial Setup: Athletes start by attaching resistance cords to the VertiMax platform.
Body Position: Ensure the athlete maintains proper body positioning throughout the jumps.
- Force and Power: Emphasize firing a lot of force and power during both resisted and unresisted jumps.
  
  Resisted Vertical Jumps
  1. 1. Athletes perform maximal vertical jumps with the resistance cords attached.
    2. The resistance increases the effort required, enhancing muscle strength and power.
  Unresisted Vertical Jumps
  1. After a series of resisted jumps, the cords are removed.
  2. Athletes perform the same jumps without resistance, leveraging the neuromuscular adaptations developed during the resisted phase.
  3. This contrast training method results in higher and more powerful jumps.

Lateral Shuffle Exercises

Setup: Cones are placed to define the shuffling path, and resistance cords are attached.
Resisted Lateral Shuffles:
- Athletes shuffle laterally while the resistance cords provide additional challenge.
- This exercise builds lateral agility and strength, essential for sports like volleyball.
Unresisted Lateral Shuffles:
- Similar to the vertical jump exercise, the resistance cords are removed after a series of resisted shuffles.
- Athletes perform the shuffles without resistance, achieving quicker and more dynamic movements.

Volleyball Jump and Shuffle Drills with VertiMax V8

These instructions will help in executing the volleyball lateral shuffle and vertical jump drills effectively, ensuring both proper technique and safety for the Volleyball athlete.

Equipment: Ensure you have the VertiMax V8, cones, hurdles (or similar obstacles), and resistance belts ready.
Athlete Preparation: The athlete should be properly warmed up and ready for the exercise.
Consistency: Emphasize consistent effort and proper form throughout the exercises.
Quick Transition: Demonstrate that these exercises can be done quickly and efficiently to simulate game situations.
Adaptation: Modify the drills as needed to fit the athlete’s skill level and training goals.

Drill 1: Lateral Bound to Broad Jump

Starting Position: The athlete stands on one leg, preparing to load for the jump.
Lateral Bound:

Action: The athlete jumps laterally, landing on two feet.
Landing: Immediately after landing, the athlete jumps forward (broad jump).
Cue: “Load up on the leg, jump over, land on 2, immediately jump forward.”

Repeat:

Reset: Walk back to the starting position.
Perform Again: Repeat the lateral bound to broad jump.
Cue: “Load this leg, jump over, and then get up. Push over, push it up.”
Equipment: Ensure you have the VertiMax V8, cones, and any other necessary equipment ready.
Athlete Preparation: The athlete should be ready and warmed up for the exercise.
Mimic Game Motion: Drills should mimic the rapid lateral motion to jumping up, simulating movement to the net.

Mimic Game Motion: This drill mimics the rapid lateral motion to jumping up, simulating movement to the net.

Drill 2: Contrast Training - Shuffle to Sprint

Setup: Set up cones to define the shuffling path.
Shuffle to Sprint:

Shuffle: The athlete shuffles sideways to the outside of the cone.
Sprint: Immediately sprint forward after the shuffle.
Repeat: Shuffle to the other side of the next cone, then sprint forward again.
Cue: “Shuffle outside the cone, sprint up, shuffle outside the cone, get up.”

Balance Training:

Switch Sides: Repeat the drill starting from the opposite side to balance the training.
Cue: Start on the opposite side, shuffle to sprint.

Drill 3: Combining Power and Speed

Explanation:

Combination: Link the power exercise (lateral bound to broad jump) with the speed exercise (shuffle to sprint).
Benefit: This combination is great for volleyball athletes, enhancing both power and speed.

Execution:

Repetitions: Perform the combined exercises for the desired number of reps, ensuring proper technique and intensity.
Feedback: Provide feedback and corrections as needed.

Drill 4: Lateral Jump to Vertical Jump

Starting Position: The athlete stands to the side of the hurdle, preparing for the lateral jump.
Lateral Jump:

Action: Perform a lateral jump for distance over the hurdle.
Landing: Upon landing, immediately jump vertically.
Cue: “Perform a lateral jump for distance, then immediately after hitting the ground, jump up vertically.”

Repeat:

Reset: Walk back to the starting position.
Perform Again: Repeat the lateral jump to vertical jump sequence.
Cue: “Angel, get over, park it up good, walk it back.”

Remove Belts (Contrast Training):

Action: Remove the resistance belts.
Explanation: This primes the nervous system, allowing the athlete to jump further and higher without the belts.
Cue: “Now you'll see that they're going to be able to jump way further across and higher up.”

Unresisted Jumps:

Perform: Execute the same lateral jump to vertical jump sequence without the belts.
Cue: “Ready, go, down over punch, walk back.”

Final Repetitions:

Perform Again: Repeat the unresisted jumps for the desired number of reps.
Cue: "One more rep. Ready, go." They should try to go as far over as they can and gain some ground before they go up.

Drill 5: Shuffle to Vertical Jump

Setup: Set up the VertiMax resistance and cones for shuffling.
Shuffle to Jump:

Action: Perform two lateral shuffles into an explosive vertical jump.
Explanation: This integrates speed work with the locomotive pattern.
Cue: Perform two shuffles into an explosive vertical jump utilizing the VertiMax’s resistance.

Repeat:

Reset: Walk back to the starting position.
Perform Again: Repeat the shuffle to vertical jump sequence.
Cue: “Right angle, 1-2, get up, walk it back, rest.”

Equal Resistance:

Turn Around: Turn around to face the other way to ensure equal resistance on both sides.
Cue: “Because the resistance is pulling them to their left, turn around and face the other way to get equal resistance to the right.”

Final Repetitions:

Perform Again: Execute the shuffle to vertical jump for the desired number of reps.
Cue: “Let's give them one more of these big pushes. Come to some ground. Ready, go. Push, push, get up, walk it back.”

Kelli’s Impact On Athletic Performance

Kelli Selman Brightwell's impact on the sports performance industry is profound. Through her innovative training methods and dedication to athlete development, she has helped countless athletes achieve their goals. Her work with the VertiMax platform has set a new standard for training efficiency and effectiveness.

Kelli's approach is not just about physical improvement, but also about fostering a mindset of continuous growth and resilience. Her athletes are not only stronger and faster, but also more confident and mentally prepared for the challenges of competition.

Kelli Selman Brightwell exemplifies the role of a modern sports performance coach. Her expertise, combined with her use of advanced training equipment like the VertiMax V8, has transformed the way athletes train and perform. Through her dedication and innovative methods, Kelli continues to inspire and empower athletes to reach their highest potential.