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Two Techniques
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Between-Set Protocol
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EP 05 · VBallStars Mental Training
Breathing Between Sets Your two to three minute secret weapon between sets.
The Between-Set Challenge After a set of high-intensity volleyball, your body is in overdrive — heart rate elevated, muscles tense.
1
In Overdrive Diving, jumping, sprinting — your body is running hot.
2
Almost Nobody Resets Teams talk strategy but rarely manage the body and mind.
2
Techniques Two breathing techniques that take less than two minutes.
Heart Rate Recovery Breathing at six breaths per minute — five in, five out — is the fastest known way to shift from overdrive to settled.
RC
Recovery Better recovery = better stress handling, faster bounce-back.
6
Breaths/Min Five seconds in, five seconds out — the sweet spot.
2
Min Two minutes of this breathing speeds physical recovery and emotional control.
Two Breathing Techniques Box breathing for quick resets. Resonance frequency breathing for deeper recovery.
B
Box Breathing Navy SEAL reset. In 4, hold 4, out 4, hold 4. Four boxes.
1-minute reset R
Resonance In 5, out 5 — six breaths per minute. The full two-minute version.
2-minute recovery 6
BPM The rate that produces the biggest benefit.
Sweet spot
After Winning or Losing Box breathing after winning keeps you grounded. Resonance breathing after losing clears the frustration.
W
After a Win Emotional highs can destabilize. One minute of box breathing brings you back to a calm starting point.
L
After a Loss Frustration is real. Two minutes of resonance breathing resets the stress.
M
Momentum Swings Body first, mind second. Address the body before tactics.
Between-Set Protocol One minute of breathing before any tactical discussion.
01
Walk & Sit Walk to the bench. Do not look at the scoreboard.
Reset 02
Breathe Box if anxious, resonance if flat. 60-70 seconds.
Body 03
Set Intention One external focus cue — target, seam, cut.
Mind 04
Setters & Liberos Your reset elevates the whole team.
Leadership
Two Techniques, One Protocol Box breathing for quick resets. Resonance frequency for deeper recovery. Six breaths per minute is the sweet spot.
B
Box Breathing In 4, hold 4, out 4, hold 4 — for quick one-minute resets.
R
Resonance In 5, out 5 — for deeper two-minute recoveries.
7
Days Your challenge: use the Breathing Coach between every set for 7 days.
Key Takeaways & Challenge Box Breathing Quick resets — 4-4-4-4.
Resonance Deeper recovery — 5 in, 5 out.
6 Breaths/Min The fastest way from stressed to settled.
Body First Reset the body before tactical discussion.
Setters & Liberos Your reset radiates to the whole team.
7-Day Challenge Breathe between every set. Track recovery quality.
Next Episode: Tournament Endurance Our finale — how to sustain mental performance across an entire day of competition.
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Between-Points Reset
Between-Points Reset
The 10-second mental reset routine used between every point. Clear your mind, release tension, and refocus instantly — just like the pros.
This cinematic training episode covers essential mental performance techniques for volleyball athletes. Through guided visualization, breathing exercises, and research-backed strategies, you'll develop the mental edge needed to perform at your best when it matters most.
Each episode in the VBallStars Mental Training series is designed as an immersive, self-paced experience. Simply press play and follow along — the auto-advancing slides and voiceover guide you through every step.
What You'll Learn
Research-backed mental performance techniques
Guided visualization and breathing exercises
Strategies for building confidence and focus
How to apply mental training to competition
Ready to train your mind like the pros? Explore VBallStars tools →
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