3 Steps to Build a Winning Routine
Create a Weekly Training Plan and Stick to It
Integrate Healthy Habits into Your Lifestyle
Track Your Progress with a Training Journal
When it comes to enhancing your volleyball game, discipline is more than just a word; it is the cornerstone of your development. Discipline promotes consistency, enhances character, and brings you closer to your goals. The Art of the Game: Volleyball Mindset discusses how to incorporate discipline into your routine to reach your maximum potential.
Why Discipline Matters in Sports, especially in Volleyball?
Imagine you're a talented player who has recently plateaued. Your opponents, who were once behind, are now exceeding you. What's the truth? Talent alone isn't sufficient. Without discipline—a consistent exercise program, healthy habits, and focus—you will struggle to progress. What is the good news? Discipline is something you can develop. Let's look at the practical ways to get there.
1. Create a Weekly Training Plan and Stick to It
Begin with a plan. Plan out your exercises, drills, and rest sessions for each week. Your plan could look something like this:
Monday: Strength training
Tuesday: Technical drills
Wednesday: Endurance training
Thursday: Mental preparation (meditation, visualization)
Friday: Game analysis and technique refinement
What's the key to a good plan? No excuses! Whether you're tired, busy, or unmotivated, show up. Each day of consistency strengthens the foundation for success. This perseverance is typical among elite athletes, such as Dani Mateo. He explained that, any non-elite runner, with perseverance and consistency, may build a program to maintain training and devote free time to physical activity while overcoming setbacks and disappointments. If we set specific goals, whether modest or huge, we may use that desire to construct strong and consistent pillars capable of withstanding the rigors of a training regimen. When you fall short of your goal, it's normal to be disappointed. Process your emotions and think long term. Determination and discipline gradually and unconsciously lead us to live as athletes.
2. Integrate Healthy Habits into Your Lifestyle
Your performance on the court will be shaped by what you do off it. Adopt habits that fuel your body and mind:
Nutrition: Eat a balanced diet rich in proteins, carbs, and healthy fats.
Sleep: Prioritize 7–9 hours of quality sleep for recovery.
Hydration: Drink enough water daily to stay energized.
Mindset: Practice mindfulness to stay focused under pressure.
These small, daily choices will compound into big results over time.
Jesse Engelbrecht's analogy of constancy as a bucket is ideal for volleyball players. He said that when it comes to developing healthy habits for mental training, you should treat each behavior as if it were a single drop of water in a vast bucket.
“An individual drop is barely noticed when added to an empty bucket. Every time you perform a healthy habit for the mind such as reading a blog, meditating, visualising, journaling, avoiding distractions, sleeping well, talking to yourself positively, showing up with the right attitude, and so on, this is adding a single drop to your bucket.
Now, after some time of good habits, you notice the bottom of the bucket is covered with water. But it is still minimal. You cannot drink from this bucket yet. But with time and adding drops daily (as the champions do), the water level begins to rise and one day you investigate your bucket and now notice it is half full.”
Jesse stressed that you cannot rush the process. No amount of force will result in more water in your bucket. Champions are aware of this. They maintain the course by developing patience and discipline. Because they are aware that they are mastering consistency, which will be evident during their performances.
3. Track Your Progress with a Training Journal
Write down your workouts, nutrition, sleep, and overall feelings each day. Moreover, a journal or a Log Book is the perfect tool for tracking your volleyball game statistics and improving your performance on the court. By monitoring key game stats, track progress, and set goals for future improvement, you become accountable and motivated. Journalling will help you:
Spot patterns (e.g., low energy after poor sleep).
Adjust your plan when needed.
Celebrate your strengths and identify areas for growth, leading to better training sessions.
Check out our Volleyball Log Book so you can register your progress.
The Results: Consistency, Confidence, and Control
By sticking to a disciplined routine, you’ll see real improvements:
Sharper Skills: Your footwork, serves, and sets will become more consistent.
Stronger Endurance: You’ll outlast opponents in intense matches.
Resilient Mindset: Tough games won’t shake your focus or confidence.
Your teammates, coaches, and even competitors will notice your transformation. You’ll become more than a player with potential—you’ll become a reliable, standout athlete.
Takeaway: Discipline is Your Superpower
If you want to take charge of your volleyball career, begin with discipline. Build your regimen, stick to it, and watch your consistency improve. It's not only about the court; it's about developing a mindset that will get you through any struggle in life.
Ready to Level Up?
The Art of the Game: Volleyball Mindset contains further concrete advice and methods. Take the next step on your volleyball journey now!
Let discipline be the basis that distinguishes you. You've got this!
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