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@aidan_knipe

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Most people skip this phase. It’s the one that keeps the pain from coming back.

Phase 5 is Late Plyometrics and Agility, the final step before getting back to sport. In Phase 4, the tendon learned to jump and land again. In Phase 5, we raise the demand: more force, more speed, more reactivity, and movements that look like what your sport actually asks of you.

This is where we challenge how well you absorb impact and then produce force right after, something almost every sport requires. We also train single-leg control, because most injuries and re-injuries happen on one leg, not two.

You’ll see a handful of the exercises we use in this reel, but not the whole phase. Which ones you do, how high or fast we go, and when you’re ready to progress all depend on how your knee responds. Pain during or after is still a signal to scale back, not push through.

If you’ve followed along with all five phases, you’ve seen how the tendon is rebuilt in steps: calm it down, hold it, strengthen it, teach it to jump, then challenge it like sport does. Each phase prepares you for the next one.

Want the full progression in one place? Comment ‘PROGRAM’ and we’ll make sure you hear first.

And thanks to @aidan_knipe for being our exercise model for this reel.

#plyometrics #returntosport #jumpersknee #kneerehab #volleyball

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& some friends

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insane bump set - @aidan_knipe

#volleyball #libero #haikyuu #setter #pov

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a perfect pokey set 🙀 - @aidan_knipe

#volleyball #libero #setter #pov #haikyuu

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hey.. heyyy - @aidan_knipe & @chrisssconnelly

#volleyball #libero #haikyuu #setter #pov

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To All Our Athletes Starting School — Are You ELITE?

As you start a new school year, ask yourself one honest question:

Are you ELITE… or do you just like the idea of being ELITE?

There is a HUGE difference.

Liking the idea of being elite is easy. You like the attention. You like saying you’re a great athlete. You like the jersey, the recognition, the recruiting, and the highlights.

Being ELITE is different.

Elite athletes understand that talent gets you noticed, but discipline, consistency, character and work ethic separate you.

In high school, being elite means:
• Showing up when you don’t feel like it
• Being coachable
• Taking care of your body
• Getting better with every contact
• Doing the little things others don’t want to do
• Being a great teammate
• Holding yourself accountable
• Competing every single day

And when you get to college, the standard gets even higher.

Everyone was a star in high school.

Everyone was talented.

Everyone has been the best player on their team.

Now you’re surrounded by other athletes who were the best.

The question becomes: Who is willing to do more? Who is willing to learn more? Who is willing to sacrifice more? Who can handle adversity? Who can stay committed when things aren’t going their way?

Elite isn’t a title.

Elite is a daily decision.

Research on high-level sport also shows that simply accumulating hours isn’t enough—quality, purposeful practice, feedback, self-monitoring and the ability to continually improve matter. (PubMed⁠)

So as you walk into that gym, classroom, weight room and locker room this year, don’t ask:

“Am I good enough?”

Ask:

“What am I willing to do today that most athletes aren’t?”

Because there is a difference between wanting to be ELITE and living like an ELITE athlete.

Your choice. Your standard. Your season. Drop some feedback!

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Hot take: If you want to jump higher, then you need to be able to control your landing.

Loading for a jump is an eccentric demand (just like landing).

Landing is also where more injuries happen due to not having the strength to control the motion.

We progress this by adding a jump after landing. You can jump straight up or add another box or series of boxes.

This progression helps with the quick stretch and recoil of tendons and muscles.

So next time you have plyometrics training day, make sure you work on your landing mechanics.

Thanks to @aidan_knipe for being our exercise demonstrator. He’s got an insane vertical btw. Can’t wait to watch him crush it in another year of professional volleyball 🏐

#sportsperformancetraining #jumphigher

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that might be in 🧍

#volleyball #libero #haikyuu #setter #pov

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Some rare love to the oppo 😊 - @aidan_knipe

#volleyball #libero #haikyuu #setter #pov

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Wow 😮 - @aidan_knipe

#volleyball #libero #haikyuu #setter #pov

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super super super fast - @spencer.olivier

#volleyball #libero #haikyuu #setter #pov

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A SPECIAL OPPORTUNITY AT TCU 🐸🏐

What makes being part of TCU Women’s Volleyball so special is the fast tempo, high energy, and unbelievable competitiveness that Jason Williams brings to the gym.

Every contact matters. Every drill has purpose. Every player is pushed to compete, improve, and raise the level of everyone around them. That kind of environment creates growth—and it’s exactly what EVS is all about.

For EVS and Riley Salmon, it’s an incredible opportunity to be part of a program that demands excellence and embraces competition every single day.

Fast tempo. Unbelievable competitiveness. Relentless pursuit of improvement.

We’re excited to be a part of it. 🐸🏐

EVS | The Gold Standard

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