Zen of Setting
Posted on Dec 05, 2007 under Mental Game |A setter who is in “the zone” can dictate the flow and pace of a match more than any other player on the court. The zone is that mental and physical state where an athlete appears to perform effortlessly while being aware of everything around her. Being able to get into the zone as a setter requires different things for different athletes. The three elements of breathing, seeing the play before it happens, and reacting are elements that are often cited as key to entering that state of volleyball nirvana.
Breathing
Breathing properly is probably the most important element of getting a setter relaxed and comfortable in a playing situation. Most coaches tell their players to “breathe deeply” and relax, but few teach their players how to breathe. Breathing deeply, especially for a setter, is important to do from the lower half of the lungs. This also feels like breathing into the stomach. What this type of deep breathing achieves is a lowering of the center of gravity and a relaxation of the shoulders and neck. When most people take a deep breath, their shoulders raise up and the upper body tenses. A setter’s shoulders need to be relaxed if they are to optimally perform. Tense shoulders lead to outside sets that die inside or quick sets that come out with bad pace. As well, if a setter has a lower center of gravity, she is more mobile and under control when chasing down balls.
Seeing the Play
Seeing the play before it happens is another essential component of good setting. A setter must be able to see the play in her mind before she actually executes it. Repetition breeds familiarity in this case. If a setter has performed the play many times before the competition, she will be more likely to feel confident and relaxed running that play. After a setter is familiar with the plays, she can use visualization to rehearse the plays in her mind.
Have your setters try visualization from a first (as the setter) and third person (from outside of the play) point of view. Finally, players can actually draw up plays on flash cards and study them like students study new vocabulary. This allows a setter to see the big picture of where her hitters are relative to her (the setter), the net and the blockers.
Reactions
A player’s reactions is the final key to a successful performance. If a setter is the key to making an offense click, she must be able to pick up cues from her own players and the defense and deliver the ball to proper place. This requires the two fundamentals mentioned above, but it also takes competitive experience and a coach who is willing to teach the setter the proper cues to focus on and how to respond to them. For example, if the setter sees the opposing middle blocker release to her outside hitter, she should react, by setting the ball to her middle hitter or to the right side attacker. Often, a young setter is slow to make correct decisions, but with enough repetition and feedback, she should become confident in her reactions on the court.
Getting a setter into the zone is never a simple formula. A coach must know and understand her players to get them to perform at their best. The above mentioned components of setting are only three areas which can help your players realize their potential and play their best.