An athlete’s ability to execute on-the-court skills with proper mechanics is largely dependent upon building a strong foundation for that movement off the court. However, both coaches and athletes often struggle to understand what cues to give to ensure proper movement execution in the weight room. In this video, Myles Cooper, Head Athletic Performance Coach for the BNTs, and Logan Webber, Men’s Beach NT Member, demonstrate key foundations for proper movement mechanics in three body positions that serve as a base of many resistance training exercises: quadrupedal neutral spine, standing/kneeling neutral spine and tripod of the foot. Cooper guides coaches and athletes through the common mistakes athletes make in each position and how to correct these mistakes to ensure strong and safe movement. This video serves as a foundation for USA Volleyball’s “Strength 101” series where Logan and Myles demonstrate several useful weight room exercises to assistance athletes in building strength, speed and power. 0:00 – Introduction 0:30 – Why Safe Movement Mechanics Matter 1:45 – What Are Movement Cues? 3:05 – Key Principles of Safe Movement 4:30 – Demonstrating Proper Mechanics 6:00 – Common Movement Errors 10:10 – Applying Mechanics in Training