Arm Swing Academy
Hit Harder with Less Pain.
Inside the Academy
A complete package.
Our signature arm swing drills and training protocols have been developed over years of working with thousands of athletes. They are designed to help you unlock more velocity and longevity in your arm swing.
Velocity and Longevity
Our arm swing specific workout programs will give your body the control, strength and power necessary to hit harder on-court. From inexperienced to advanced, from little equipment to lots, we have a program fit for you!
Workout Programs
You’re not alone in the Academy! Send in videos of your arm swing every month through the chat to be analyzed by an Arm Swing Coach and receive customized feedback for how to take your arm swing to your next level.
Video Analysis
Hit the ball harder in 4 weeks, or we’ll give you a full refund.
We have worked with thousands of athletes to improve their velocity and decrease their pain. We are confident we will get you the results you are looking for!
If for some reason after 4 weeks of doing the workouts and technique drills you don’t feel improvements in your attacking, we’ll give you a full refund!
The Right Workout Program For You!
Essentials
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The Essentials workout program is designed for athletes with weight room experience. This is our most comprehensive workout program designed to be the main program you are working through.
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4-workouts plus 2 “Recharge” sessions each week progressing over 12-weeks.
Workouts are designed to be completed in 25-35 minutes.
You have the option to add the Essentials Lower Body Add-On to make this full body experience.
You will need access to basic weight room equipment.
Minimalist
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The Minimalist workout program is designed for athletes with some weight room experience but without access fo a full weight room. This is a comprehensive workout program and can be used as your main workout program.
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4-workouts each week progressing over 12-weeks.
Workouts are designed to be completed in 20-30 minutes.
You have the option to add the Minimalist Lower Body Add-On to make this full body experience.
You will need a pull-up bar, resistance bands and a medicine ball.
Vitamins
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Our arm swing Vitamins, like nutritional vitamins, are designed to SUPPLEMENT a good strength and conditioning program. If you have the goal of hitting harder but you are already doing a training program, this is the right fit for you!
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6-micro workout sessions each week progressing over 12-weeks.
Workouts are designed to be completed in 10 minutes.
The micro workouts can be complete before or after your workouts or on-court practice OR on their own!
You will need access to basic weight room equipment.
Beginner
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Our Beginner program is designed for younger athletes with less weight roou experience. We will help you build basic movement patters, strength and power in order to begin your journey towards hitting harder with less pain!
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3-workout sessions each week progressing over 12-weeks.
Workouts are designed to be completed in 20 minutes.
The program consists of both upper and lower body exercises.
You will need a pull-up bar, resistance bands and a medicine ball.
More Programs Will Be Released Inside The Academy!
FAQ
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In the Academy you will select the workout program right for you (with our help) and then the program will populate onto your calendar. Workouts will take you through step by step with videos, instructions, reps/sets, etc. to make it as easy to follow along as possible! You can adjust the workout days in your calendar to better fit your existing schedule.
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Our Essentials and Vitamins program require a basic weight room while our Beginner and Minimalist program require a pull-up bar, resistance bands and a medicine ball.
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Most often within the first couple of weeks athletes notice that they can hit the ball harder, with less effort. They also commonly report that it feels like less work for their shoulder, and shoulder pain decreases!
Of course the longer you’re in the program and the more consistent you are, typically the bigger changes you will be able to unlock.
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No worries - this is a super common issue in volleyball, and the Arm Swing Academy workouts and technique drills are designed to get you stronger and more efficient so you have less pain. Our workouts and drills can be modified if you’re in pain. The first step to this is reducing the amount of movement in the exercise. For example if the bottom of a push-up causes you pain, don’t go all the way into the bottom position to start. The second step if that isn’t enough is to reach out in the academy and let us know what exercises are causing you discomfort and send us a video of you performing them so we can see what changes we can make.
The exception to this is a recent acute injury like a shoulder subluxation or dislocation, or an acute back injury that stops you from playing volleyball. Essentially if you can play volleyball, you’ll be fine in the Arm Swing Academy, but if you’re in too much pain to play, you might do better starting with our 1-on-1 services where we can customize things for you based off of a more thorough assessment.
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Arm Swing Academy memberships renew monthly at $49 USD or every year for at $489 USD (saves you 2-months of subscription)
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Many of our athletes have traditional strength & conditioning programs that they follow while in the Arm Swing Academy. The way we train the shoulder, spine, and ribcage are quite different from the usual strength and conditioning approach, and is very targeted at results that transfer directly into attacking velocity and shoulder health. This is where the Vitamins program comes in - it gives you everything you need and is meant to be combined with a traditional strength program.
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Fortunately we don’t come across this very often - but if after 4 weeks of doing the workouts and technique drills you don’t feel improvements in your attacking, we’ll give you a full refund! We’ll also help you problem solve as to why you might not be seeing results - because we assume you’ll still want to improve!
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Vitamins workouts are the quickest and take around 10 minutes.
Beginner workouts take around 20 minutes.
Essentials and Minimalist workouts take around 20-30 minutes.
We like to “micro-dose” workouts so you can push hard, workout more often, and be less sore or fatigued when you actually play volleyball.
Sessions where you are working on your technique (throwing and attacking) are designed to be done on-court before or after your volleyball practices and take around 5-10 minutes. -
As soon as you’re interested in starting to do things other than playing volleyball to get better at volleyball, the Arm Swing Academy can help! Usually the youngest athletes we see are around 12 years old, and we have programs built specifically to be accessible and safe for that age.
On the other end of the spectrum, there’s no age limit to seeing benefits from the workouts and technique drills in the Academy. In fact often later in the volleyball career-span is where inefficient patterns start to show their impact, and injuries can pop up. Our workouts and drills can make a big difference in how you feel at that point, and stop any injuries from progressing further when you play.
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No problem! You want to have a little bit of experience under your belt so you have a good idea of the demands that go into attacking, but really the sooner that you learn the technique concepts and build your base of strength and mobility, the easier it will be to pick up skill on court.
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On the platform there is an “Inbox” tab that when you message on there it goes straight to our coaches. Any time you have a question you can send us a message and we’ll get back to you within 24 hours (expect a bit longer wait on weekends).
What if I need extra help beyond the chat?
If there’s something we can’t solve over chat and some simple changes to your program, there’s always the option to upgrade to a Virtual 1-on-1 sessions to dive deeper into a weight room movement assessment and video analysis of your form and technique.
Email us at hi@athletewellnessacademy.com if you want to find out more about working with us 1-on-1.
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We get that sometimes the life of an athlete gets busy and you can’t fit in everything you’d like to do. If you end up canceling your membership you will no longer have access to the Arm Swing Academy resources and program. If this is the case for you we encourage you to follow us on instagram to continue learning more ways to change your arm swing!
Our Recipe for Creating Arm Swing Changes
The Secret Sauce
By widening the lens at which we view the arm swing we’ve seen efficient and effective changes happen with our athletes. We have found that when you approach the arm swing as not only a technical change but also a physical and mental one, EVERYONE can make changes.
This unique approach stems from combining the worlds of volleyball, movement science and a unique understanding of skill acquisition. In the past we had many experienced coaches come to us early on and talk to us about an athlete that just couldn’t make any changes. When we probed the situation further, learning what they had been trying to create the changes we found out really quickly changes were only being attempted within the parameters of the volleyball court. So we started working with these athletes away from the court, making them more efficient and powerful movers in the weight room. Then we INTEGRATED their new movement abilities with simple on-court drills working on more efficient and powerful patterns while attacking. Gradually adding more variables along the way while being mindful at every step to make sure the athlete’s were aware, intentional and patient with the process.
Guess what happened? Every athlete that was deemed “unchangeable”, changed. It’s not a discredit to athletes or coaches who are trying to make changes, they came into it with the right intentions. Sometimes athletes need a more comprehensive approach, addressing the Physical, Mental AND Technical components of the arm swing in order to make the changes they desire.
This is where our recipe stems from:
More attention off the court, in the weight room, accessing more ownership over the way our body moves. We use this to unlock positions that athletes want to be in as they attack. (Physical)
Care shown towards athlete’s minds and emotions as change is difficult and often starts with making lots of mistakes. (Mental)
Environments where creating changes feels safe and even rewarded. (Mental)
A more novel, simplified approach to changing on-court technical patterns that progresses in difficulty as athletes progress their new patterns. (Technical)
Using our approach we’ve seen athletes hit 10km/h faster within a 30 minute session. We’ve seen college programs increase their teams average velocity by an average of 13km/h returning from their off-season. We’ve seen Academy members increase their velocity by 15km/h and play pain free for the first time in years. We’ve seen athletes that make initial changes, continue to make changes and tell us months later that they’re now hitting the ball 30km/h faster than ever before. We’ve seen 12 year olds make changes, we’ve seen veteran National Team members make changes.
We know you can make a change because chances are we’ve seen someone similar to you in the past make the changes you’re looking for. We’ve been working with athletes for a long time and we are so excited to have the Arm Swing Academy available now so that we can impact more volleyball players and revolutionize the way volleyball athletes train their arm swings!
Monthly Arm Swing Analysis
We want to take out the guesswork so you can get the results you are looking for!
We believe this is one of the most exciting parts of being a member of the Arm Swing Academy. Each month we are encouraging you to send us videos of your arm swing so that we can analyze it for you. We will let you know where your arm swing is presently and what drills from the Academy to prioritize to make your next upgrades.
Be Noticed By More Coaches.
Have The Arm Swing They Are Looking For
We have consulted with top coaches across North America and a few in Europe from the grass roots to the university and professional level. We have asked them what they are looking for when watching an athlete. One of the most mentioned things they notice in an athlete is their arm swing.
They are looking for athletes who can hit hard. They are looking for athletes who are athletic and fluid in the air. They are looking for athletes that are healthy and available when their team needs them the most.
Let’s make them see these things in you!
About Us
The Co-Founders, Nick Del Bianco and Mischa Harris have over 20 years combined working with athletes both on and off the court. They also have over 15 years combined playing volleyball at the provincial, university, national team and professional levels both on the court and in the sand.
They have consulted with over 10 of the top USPORT programs in Canada as well as work with thousands of youth athletes across North America. They are the Arm Swing guys for NOEZYBUCKETS and work with players at the National Team and Professional levels across the world.
They combine their background in the sport with their background in the world of movement science and a unique knowledge of practical skill acquisition to deliver an integrated approach to creating changes in the arm swing.
Their mission to create these changes was sparked by the realization that too many volleyball players were coming to see them with such similar, seemingly avoidable injuries (knees, backs and shoulders). It was becoming the norm that if you played volleyball, you had one or all of these pains. This was combined with the growing realization that volleyball players weren’t learning the patterns of how to efficiently hit a volleyball. They found even some of the best athletes in the worlds extent of arm swing knowledge didn’t go past the cues of: batman, superman, robinhood.
Being the problem solvers they are, they started to connect the dots:
Dot #1: So many young volleyball players have arm swing patterns that are “high cost” to certain areas of the body. This means they’re wearing down tissues, muscles and areas of the body faster than necessary.
Dot #2: Most young volleyball players don’t receive coaching to become more efficient in their arm swing patterns. As a sport we love coaching passing, setting, defence and blocking but for some reason we just “Let athletes swing the way they swing”.
Dot #3: Most volleyball players as they continue in the sport succumb to knee, back, and shoulder pain. Oh and you guessed it, these are areas of the body that are put under unnecessary stress and load with inefficient arm swing patterns.
They knew there had to be a different way, a way where these athletes who came to them in pain, got out of pain quickly and stayed that way. That’s how they landed on their “Recipe” for creating changes. This Recipe has their athletes working towards more efficient and powerful movements in the weight room and then translating that onto the court. When their athletes became better movers both on and off the court they started experiencing not just temporary relief, but full seasons where past injuries were kept at bay.
They applied these same principles with athletes who weren’t in pain but looking to hit the ball harder and the results were equally impactful. Athletes almost immediately started hitting the ball harder than they ever did before and continued to increase velocity as their patterns developed.
Our goal is to revolutionize the way the arm swing is trained and in the process help more athletes hit the ball harder and play pain free!
