Im a setter who wants to improve my back row defense!

Question
QUESTION: Coach,

Are there any training programs that you have come across lately that will increase my vertical? I am a back row setter currently but want to weight train this summer and be a 5-1 setter for my club team next year.

Do you have any specific training program that will help me reach my goal?

Also, any tips on playing right back defense?

Thanks,

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ANSWER: Good morning!  

It's wonderful to hear from you.  

Let's get busy.  

a) I'm not a weight room specialist.  So, I don't know the newest fads in increasing vertical.  However, I played A LOT of ball between the ages of 25 and 40, and of course, vertical was on my mind.  This is my advice:  Jump, jump, jump.  
* This can be small and quick, or maximums.  
* You can add weights as you get stronger.  
* Jump up stairs (be careful!); jump up on boxes, then back down.
Jump, jump, jump.  :)  

b) About setter defense:  Some of this depends on what defense your coach is using.  Are you guys playing a 6-back (in other words, no one is right behind the block at all times)?  Also, are you guys playing rotation (where there are 2 line diggers and 2 cross diggers) or perimeter (where is 1 line digger, 1 seam digger, and 2 cross diggers)?    

If you can answer that as best you can, then I'll be able to give you some more hints on how to play the position!   

I hope that you've had a wonderful weekend.  My 15's team leaves for Nationals 3 weeks from TODAY!  We can't wait.  We're scrimmaging college women today from 3 to 5:30, then a 17's team from 5:30 to 7.   Shew!  This will be hard!   

Please visit us at www.coachhouser.com.  I think you'll really like the smiling faces!

Coach Houser



---------- FOLLOW-UP ----------

QUESTION: We run a combination of rotation defense and perimeter defense. more Perimeter defense i would say, because most of the time our middle cant close the block so we have me digging the line, middle back digging the seam and then teh 2 cross court diggers. but when we are in system we have 2 line diggers and 2 cross diggers.

Answer
Good evening!
Thank you for your info.  
Right now, it's 11:24pm on the east coast, and after being in two traffic jams tonight on my way home from summer league, I need to go to bed.  
I will get back to you asap.  Tomorrow, I'll be traveling to Lynchburg to visit my staff as they direct our first camp of the summer.  Then, I'll be going to Danville to spend the rest of the day with my mother.   :)
Hope you have a super day tomorrow, and I'll be back in touch with you as soon as I can.
Coach Houser