Bend The Needle

BEND THE NEEDLE

Psychological and Physical Connection

The idea of “moving the needle” in performance involves (small positive or negative changes through actions). “Bending the needle” is a mindset and skill where athletes learn to reset physically, mentally, and emotionally to adapt to challenges and consistently elevate performance. In volleyball for example, we relate it to (e.g., recovering after a missed serve, focusing during a tough rally, correcting after a dropped ball, or resetting after losing a set). There is a Psychological and Physical Connection of small mental resets that can shift momentum during matches. It can shift body language, focus, and execution.

Resetting The Body

This includes posture, breathing, and muscle tension in controlling emotional and physical states.  Deep breathing practices like box breathing or diaphragmatic breathing to calm the mind and body are necessary and can be effective in drills of meditation and mindfulness.  Resetting the body often involves clearing the mind to regain mental clarity.

Resetting Focus

The process of clearing mental noise or distractions and re-centering attention on the task at hand. It’s about overcoming interruptions, setbacks, or overwhelming emotions to regain clarity and purpose.  Includes understanding the cause, and using immediate focus reset techniques like mantras and visualization.

Executing with Intention

Emphasizes purposeful movement and decision-making on the court.  The objective is to train players to pause, assess, and choose the best action to positively “bend the needle.”  Includes clarity and purpose, mindful execution, and commitment to the action.  This involves visualization, goal setting, eliminating distractions, and feedback and reflection.

Bend The Needle Programs

Warm-Ups

Dynamic Stretching (5-7 minutes)

Arm circles: 10 forward, 10 backward.
Leg swings: 10 per leg, forward and side-to-side.
High knees: 30 seconds.
Jumping jacks: 30 seconds.

Breathing Warm-Up

Practice diaphragmatic breathing:
Inhale deeply through the nose for 4 seconds.
Hold for 4 seconds.
Exhale slowly through the mouth for 6 seconds.
Repeat for 5 cycles to calm the mind and focus.

Week 1 & 2

Resetting the Body – Focus on exercises that build physical awareness and teach quick resets.

Session Frequency: 2-3 times per week

Body Shake-Off Routine (1 min)
Shake out your hands, arms, and legs, loosening any tension.
Bounce lightly on your toes to reset physically.

Postural Control (3 Minutes)
Practice standing in an athletic stance: knees slightly bent, core engaged, arms in ready position.
Hold this stance for 30 seconds, then relax and repeat 3 times.

Quick Explosions 
Sets: 3
10 quick jumps (focus on landing softly).
5 rapid side shuffles (2 to the left, 2 to the right).
Between each set, take 10 seconds to close your eyes, take a deep breath, and reset focus.

Week 3 & 4

Resetting Focus: Train your mind to recover quickly after mistakes and distractions.

Session Frequency: 2-3 times per week

Visualization Exercise (5 Minutes)
Sit in a quiet spot and visualize yourself in a match.
Picture making an error (e.g., missing a serve) and immediately performing a reset:
Step back, shake out your hands, take a deep breath, and say a focus phrase like “Next ball.”
Then visualize executing a perfect serve or play.
Repeat this sequence 3–4 times.

Focus Drill
Ball Toss Focus (2 minutes)
Toss a ball lightly into the air, focusing intently on its movement.
Catch it at eye level. If your mind wanders, pause, reset with a breath, and start again.

Focus Drill (3 Minutes)
Choose a small object (e.g., a volleyball or a spot on the wall).
Stare at it for 30 seconds, keeping your mind clear.
If distracted, close your eyes, breathe, and refocus.

Week 5 & 6

Execution Training: Practice purposeful movements to build confidence in execution under pressure.

Session Frequency: 2-3 times per week

Wall Work Drills
Wall Setting
Set the ball against a wall, aiming for a consistent height and target.
Perform for 2 minutes, then reset with a breath and positive mantra (“Steady and sharp”).
Repeat 3 times.

Serve and Recover Routine
Stand in your serving position. Without a net, serve an imaginary ball with your full routine.
Immediately reset with a breath, shake-off, or focus phrase (e.g., “Strong and steady”).
Repeat for 10 serves, visualizing different game scenarios.

Wall Work Drills
Wall Passing
Pass the ball against the wall, focusing on keeping your platform steady.
Perform for 2 minutes, reset, and repeat 3 times.

Wall Work Drills
Wall Spiking
Practice hitting the ball against the wall at a target spot.
After each round, pause, shake out tension, and visualize hitting cleanly in a game.

Cool Down

Stretching
Calf stretch (30 seconds per leg).
Hamstring stretch (30 seconds per leg).
Shoulder stretch (30 seconds per arm).

Mind Reset
Close your eyes and take 5 slow, deep breaths. Reflect on how you handled resets during the session.