Few technical cues to improve the clean & snatch: 1) Set up in a...
Keith Ferrara@keithjferrara
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Nov 05, 2025
~1 min read
1
Few technical cues to improve the clean & snatch:
1) Set up in a deep squat positon
- Allows chest to stay up on initial pull & use legs to drive bar off ground
2) Relaxed arms with NO BEND
- Allows force to be produced from the lower body; arm bend = loss of force
3) Squat up to hip
- Allows the bar to travel up to the hip with no arm bend
4) Full extension of lower body
- Allows for maximal power output to carry over to better athleticism
These take time to develop.
Be patient & preach form over load.
1) Set up in a deep squat positon
- Allows chest to stay up on initial pull & use legs to drive bar off ground
2) Relaxed arms with NO BEND
- Allows force to be produced from the lower body; arm bend = loss of force
3) Squat up to hip
- Allows the bar to travel up to the hip with no arm bend
4) Full extension of lower body
- Allows for maximal power output to carry over to better athleticism
These take time to develop.
Be patient & preach form over load.
2
Volleyball In-Season Workout
PLYOS
a) Depth Drop + Vertical
b) BB Squat Jump
c) Approach Jump
d) Split Stance Drop Jumps
SPRINTS
a) Sled Sprint
b) 9 Step Accel
RESULTS (team average)
Velocity (mph): 16.24 —> 16.76 (+.52)
Vertical (in): 15.3 —> 16.9 (+1.6)
You must train with intensity & moderate volume to improve year long.
We had 2 girls hit lifetime PRs in week 11 of the season.
This is from consistent training year round to peak when it matters most.
PLYOS
a) Depth Drop + Vertical
b) BB Squat Jump
c) Approach Jump
d) Split Stance Drop Jumps
SPRINTS
a) Sled Sprint
b) 9 Step Accel
RESULTS (team average)
Velocity (mph): 16.24 —> 16.76 (+.52)
Vertical (in): 15.3 —> 16.9 (+1.6)
You must train with intensity & moderate volume to improve year long.
We had 2 girls hit lifetime PRs in week 11 of the season.
This is from consistent training year round to peak when it matters most.