The demands of volleyball are very unique to the sport of volleyball. No other sport requires the quick burst energy and power demands that volleyball does during each and every play. Jumping and quick burst agility occur during every play in volleyball, sometimes repeatedly. Linear speed is not of much significance in volleyball since little to no straight ahead sprinting is ever performed. Therefore our focus should be on lower body power,quickness, agility (change of direction) and of course the development of shoulder speed, power and the strength of the rotator cuff muscles to keep the humerus in place while generating maximal force during hitting.
Lower body power and agility will both be improved through the muscles of ground propulsion, the muscles which push us forward and/or upward. These muscles are the gluteus maximus, the group of muscles collectively known as the quadriceps, the soleus and gastrocnemius. A proper performance training program for volleyball will focus on these muscles for lower body power and agility. This can be done with lower body plyometrics such as box jumps or slingshot band bounding. Agility will be improved by working on acceleration skills such as first step quickness as well as deceleration skills such as balance while braking.
Adding in strength training to strengthen the rotator cuff muscles of the posterior aspect of the shoulder, which are responsible for holding the humerus in place with the shoulder joint, will help to increase arm speed and reduce the risk of injury. As with all aspects of fitness training, part of a proper performance program is to reduce the risk of injury. This will be done by strengthening the movements of external and internal rotation as well as extension, moving the elbow posteriorly to increase hitting power and speed.
With these skills improved any volleyball player is sure to improve at their sport. And at TrueFitness with our innovative training philosophy and style no other training program will produce the results that a comprehensive program from TrueFitness Performance Conditioning will produce.
Be sure to begin your program at the proper training level, progress slowly as needed and if possible work with a professional performance coach who has worked with athletes before and knows exactly how to maximize results and minimize the risk of injury.
Lower body power and agility will both be improved through the muscles of ground propulsion, the muscles which push us forward and/or upward. These muscles are the gluteus maximus, the group of muscles collectively known as the quadriceps, the soleus and gastrocnemius. A proper performance training program for volleyball will focus on these muscles for lower body power and agility. This can be done with lower body plyometrics such as box jumps or slingshot band bounding. Agility will be improved by working on acceleration skills such as first step quickness as well as deceleration skills such as balance while braking.
Adding in strength training to strengthen the rotator cuff muscles of the posterior aspect of the shoulder, which are responsible for holding the humerus in place with the shoulder joint, will help to increase arm speed and reduce the risk of injury. As with all aspects of fitness training, part of a proper performance program is to reduce the risk of injury. This will be done by strengthening the movements of external and internal rotation as well as extension, moving the elbow posteriorly to increase hitting power and speed.
With these skills improved any volleyball player is sure to improve at their sport. And at TrueFitness with our innovative training philosophy and style no other training program will produce the results that a comprehensive program from TrueFitness Performance Conditioning will produce.
Be sure to begin your program at the proper training level, progress slowly as needed and if possible work with a professional performance coach who has worked with athletes before and knows exactly how to maximize results and minimize the risk of injury.
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