Activation Case Study

There was an 18u indoor volleyball team loaded with talent. Two players were in the country's top 24 high school players and went on to GREAT things in big-time Division 1 programs. This team always got off to a slow start. A normal tournament match would begin with a first-set loss. In the second set, they would come from behind and win. In the third set, they would ride the momentum and usually win the set and the match. They would play into their optimal activation level, and their talent would pull them through, time and time again.

They qualified for the national tournament in the "open" division at the end of the season, playing the top 18u teams in the country. They didn’t fare well. These ladies were under-activated. They had very little intensity and hit the court cold. At the national level, their talent wasn’t enough. They couldn’t overcome the slow starts against great teams. They didn’t win a set at the tournament. 

Another great volleyball team competed in their high school state tournament. Their opponent was ranked number one in the nation, but they had beaten them earlier in the season. Thousands of people packed the venue. It was loud and hostile. The big game hype and the raucous environment affected the otherwise talented team. They were over-activated, flustered, and out of sorts. The over-excitement and extra pressure caused them to play tight, press, and panic during rallies. Like the team in the under-activated example, they couldn’t manage their activation levels. If they had, they would have competed the next week in the state finals. Instead, they lost in three straight sets.

An interesting connection between the case studies of the over-activated and under-activated volleyball teams is that several players were common to each. The first team was a club team comprising players from different high schools. The second was a high school team. Several players of which were on the club team. The same players (some of the highest ranked in the country) were victims of over and under-activation on different teams in different situations. 

While under and over-activation can occur to the same athlete, most athletes will consistently be one or the other.

Learning and applying the Peak Model will eliminate activation issues and provide consistent performance at the top of an athlete’s ability.

1. Pre-Competition Routine: Establishing consistent pre-performance routines can help increase activation levels to your sweet spot leading up to the event.
2. Dynamic Warm-up: Engaging in an energetic warm-up routine with dynamic movements can help elevate physical activation levels.
3. Motivational Self-Talk: Using affirmations and positive self-talk focused on performance goals can boost motivation and activation. These thoughts are your 5s. Dial them in and use them every time!
4. Visualization of Peak Performance: Imagining successful execution of skills or techniques can heighten activation levels in preparation for performance.
5. Energy-Boosting Cues: Energizing cues, such as a perfect pump-up playlist, a personal mantra/favorite quote, or team chants, can increase activation levels before a competition.

1. Routines: While performing, stay in and/or return to the routines you build in the peak of peak performance model. This will keep you in your sweet spot.
2. Anxiety Reduction Strategies: Implementing strategies like progressive muscle relaxation or controlled breathing can alleviate pre-competition anxiety and lower activation levels.
3. Focusing on the process: Shifting focus from the outcome to the process and the task at hand reduces unnecessary activation associated with performance pressure.
4. Centering Techniques: focusing on breath or body sensations, can help maintain optimal activation levels.
5. Control Attention: Directing attention to duties and responsibilities in the present moment bypasses distractions, helps regulate activation levels, and maintains focus during performance.

Combining these strategies tailored to your individual preferences and performance needs allows you to effectively manage your activation levels to optimize performance. Experimentation and practice in training settings will help you refine your activation regulation skills for use in competitive environments. Working with us for individual coaching can also provide valuable guidance and support in developing and implementing these strategies.