Summer 2016 Workouts I’m excited to be coaching Varsity Volleyball this year! We have so much to accomplish together. Let’s start by getting ready for the season. Being strong is one of the most important aspects of volleyball….being athletic, jumping high and hitting hard is what volleyball is all about. Find someone who wants to work out with you! Remember…listen to your body. If you are doing a certain exercise and you have soreness, if often indicates inflammation. Stop doing what you are doing and if it persists, see a qualified medical professional. Taking antiinflammatories can mask what really ails you and get you into bigger trouble. The following are exercises you can do anywhere. Try to do cardio activity (30 min.) 4-5x per week, agility work 2-3x per week, plyometric exercises 2x per week, strength training 2-3x per week. Don’t forget your volleyball skills as often as possible. Try some beach volleyball, summer camp or just peppering with friends in your backyard. Work hard to increase your skills, overall fitness and make sure you touch a volleyball every week! Come prepared for tryouts and make it difficult for the coaches to decide who will make the team. “It’s not the will to win, but the will to prepare to win that makes the difference” (Bear Bryant). Remember….if you are not strength training to fatigue, you won’t get the desired effect. While none of these activities are required, I strongly feel that if you put the extra time and effort into volleyball this summer, we, as a team, will have a greater chance of having a winning season. ~Coach McGrail Strength & Cardio/Endurance  Cardio should be done a minimum of 5 times/week (about 20-30 min.)  Long distance running is not necessary. It’s better to do repetitions in short bursts with only a little recovery time. This will mimic the action that would take place on the court during a match. To really benefit from running, doing short sprints with light jogging in between would be best.  Mile Run: Your goal should be……Varsity—8.15 min. or less; JV 9:00 min. or less  Jump stairs to increase your vertical. Jumping stairs is the single best exercise for improving your vertical and stamina. Find a set of stairs with 45 steps. Run to the top four or five times as a warm-up. Stretch out a bit. Next, start at the bottom and broad jump three steps at a time until you reach the top. Fifteen jumps per set. Early in the season start out with five running and four jumping, working up to five running and ten jumping. Pay attention to your descent. Make sure you walk down sideways to avoid additional stress on the knee. For added strength, consider putting a 6-10 pound weight belt around your waist.  Run hills to increase strength and stamina. Running hills is second only to jumping stairs for building strength and endurance. Make sure you stretch your hamstrings before and after you run. Find a suitable hill that would be at least 100 yards long and have a good slope to it. Start slowly and ease into the process of running hills. Work up to ten to twelve reps three times a week. Conditioning: Abdominal Muscles: Focus on strength exercises that improve the abdominal muscles.  1 min plank (3 reps)  25 sit-ups (4 reps)  10 v-ups (2 reps)  50 crunches (2 reps) 1

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30 sec. side planks (2 reps each side). Lie on the floor with legs stacked and a rolled-up towel between thighs propping torso on left elbow so that left forearm is perpendicular to torso. Make it easier: Stagger feet so that side of right foot is on the floor in front of left foot for a wider base of support. Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, then lower. Do 10 reps. Switch sides and repeat. Do 3 sets. 30 Roman twists with ball (Sit on butt, feet 6” off floor, legs bent. Twist from side to side rotating shoulders 180 degrees and slamming ball to ground on each side. Keep arms straight.

Leg Muscles: Strong legs will help with agility during volleyball plays as well as jumping.  1 minute wall sits (3 reps)  20 walking lunges each leg (40 total). Lunges provide the strength and flexibility you need when getting in position to pass and make plays on the volleyball court.  20 squat jumps (3 reps). The great thing about squats is that is uses virtually all the muscles in the lower body in one movement. If you want to increase your jumping ability, the squat is the most important exercise. Increasing strength in squatting movements is the first step in developing speed and increasing your vertical jump.  Run in place for one minute; every 5 seconds do a burpee  Knee Hug to Lunge: Make sure your knee stays aligned with your toe and that your knee is also over your ankle. Keep your torso tall and drive through with your lead leg. Be sure you are balanced prior to and during lunge.  Overhead Reach Lunge: As you lunge forward, lift your hands over your head as well  Rotating Lunge: Reach your arms out as you lunge, then rotate towards the side of the lead leg. Stay tall and rotate with your spine, don’t sway. Arm Muscles: Upper body strength is essential for digging, hitting and spiking the volleyball.  25 push-ups, chest to floor (can be done on knees if necessary) – 4 reps. When performing pushups, you want to stabilize your core (torso) by keeping your body tight and slightly hollow. By stabilizing (preventing yourself from arching or bending your body), you are training your body’s core muscles.  10 medicine ball sit ups (abs and arms)  Biceps curls (2 x 15 each arm)  Tricips Kick Backs (2 x 15 each arm) Jumping/Plyometrics  Ankle Hops: Starting Position: Stand straight with arms extended straight overhead. Movement: With your knees slightly bent and arms raised over head, bounce up and down off of your toes. You should not be bending significantly at the knees; the focus is on the ankles and calf muscles. Concentrate on performing quick and precise jumps, keeping yourself in the same spot on the ground for the designated amount of time (1 set for 15 seconds, work to increase time to 25 seconds for each set).

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Tuck Jumps: Starting Position: Stand in a half-squat positon with your hips back, knees over toes, and shoulder over your knees. Keep your hands out in front of you for balance. Movement: Jump as high as you can, bringing your knees to your chest at the top of the jump. Land in a soft and controlled manner with hips back and shoulders over your knees. Hold this position for 12 seconds and repeat the jump. Continue this movement for the duration of the prescribed time (start with 1 set for 15 seconds; work to increase to 25 sec.)

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180-Degree Jumps Starting Position: Stand in a half-squat position with your hips back, knees over your toes, and shoulder over your knees. Movement: Jump up as high as you can and, while in the air, spin 180 degrees, so that you land facing the opposite direction. Land softly and under control. Repeat, jumping in the opposite direction. Perform 15 seconds, work to increase to 25 sec.

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Split-Squat Jumps Starting Positon: Start in a semi-lunge position with one foot in front of the other. Movement: Jump up as high as you can, alternating foot positions in midair (If you begin this exercise with your left foot forward, your left foot should be in the back of the right foot at the completion of one repetition). Use your hands for balance, land softly and under control. Repeat the action for prescribed time (10 sec. work to increase to 20 sec.)

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Single Leg Jumps Starting Position: On one leg, lean forward so your shoulders are over your knee and hips are back. Movement: Jump from one leg to the other straight up and down. Bend at the knee as much as you can while still performing a controlled jump. Land softly and under control and hold the landing for 12 seconds. Increase the rhythm and knee height as you progress. Continue for the designated time (15 sec. on each leg, increasing to 25 sec. each leg).

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Reverse Lunges Starting Position: Stand upright holding a bar across the back of your shoulders; you could also hold dumbbells at your side. For beginners, just use your body weight for resistance by placing your hands on your hips. Movement: Step backward directly behind you. As you reach back, allow your shoulders to come forward slightly. As you drop down DO NOT allow your front knee to go out in front of your toes. This places undue stress on the knee. Your front leg should be perpendicular to the floor (90 degrees) at the bottom position. Hold this position for a moment and then slowly and under control, pull yourself upright with your forward leg. Do not spring off your back leg. Allow your forward leg to perform the entire movement. (Start with 1 set for 30 seconds, work to increase to 45 seconds). 3

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Calf Raises Starting Positon: Stand with the balls of your feet on something raised like a stair or box. Your hips should extend out behind you. DO NOT lower heels as far as possible toward the floor as this puts tremendous stress on your calf muscles and tendons. Keep your feet parallel to the floor or slightly below. Dumbbells or a weighted bar across the shoulders may also be used. Movement: Come up on your toes as far as possible (1-2 seconds). Pause for a good second or longer, get a good squeeze at the top of the movement. Slowly lower back down (3-4 seconds) to the starting position. (Start with 1 set of 20, then increase to 2 sets of 20 and then 3 sets of 20)

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Star Jumps Start with feet shoulder-width apart in a low squat position with arms slightly wrapped around the knees. Jump up while spreading arms and legs out into a star shape. (Start with 1 set of 10, increase to 2 sets of 10).

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Step Ups Using a bench, bleacher, chair or box, start by standing in front of the bench and putting one foot flat on the bench and step up onto it. Step back down to the floor, one foot at a time and repeat with your other leg. (Start with 1 set of 10 for each leg, increase to 2 sets of 10). Add hand weights to increase resistance.

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Rhythmic Squat Jumps (AKA “Leap-Ups”) Starting Position: Begin with your feet shoulder-width apart in a squat position with hands touching the ground in front of your toes. Your knees should be directly over your toes with hips sitting back. Your knees should be bent approximately 90-degrees. Your chest should be directly over the middle of your thighs. Movement: Explode up and jump as high as you can into the air reaching for the sky. Visualize reaching up and catching a ball. This helps focus. Land soft and under control with your hips, back, knees over your toes in the starting position. *This jump needs to be performed with a steady rhythm. Squat down low, keeping your balance. Stay on the balls of your feet. Do not do this jump by landing on your heels. Jump as high as you can from the squat position. Use arms as momentum to propel you. Your arms should start low and swing into the air as you jump. Land on the balls of your feet and in one fluid motion squat down and explode back up using the same motion. Continue for a set time, keeping the rhythm. (Start at 10 sec. and work to increase to 20 sec.)

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Standing Broad Jump Start as low as you can on the balls of your feet. Use all the same techniques as the Rhythmic Squat except you will jump forward as far as you can using both feet. Continue to go forward with the same jumping motion. Try not to fall, but it is bound to happen as this is a very hard drill. Land softly and hold for a second. Also, swing your arms to help further your distance. Perform for sets and reps as directed (Start with 1 set of 5 jumps and work to increase to 2 sets of 5) 4

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Basic Jumping 1. Jump 25 times as high as you can off both feet. Your hands should be above your head to help you jump high. As soon as you land, go right back up. 2. Jump 25 times off your right foot. Use arms to propel upwards. 3. Jump 25 times off your left foot. 4. Jump 25 times bringing your knees to your chest. Bring your arms down in order to maintain balance, but continue jumping as quickly as possible. 5. Jump 25 times trying to kick your heals into your rear end. 6. Do 25 Pike Jumps. Try to touch your fingertips to your toes in pike position.

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7 Up 7 Down Alternate 1 push up, 1 sit up, 2 push ups, 2 sit ups….7 push ups, 7 sit ups and then work your way back down to 1 push up, 1 sit up.

Agility/Quickness Drills: Designed to increase foot speed and quickness. In addition, these exercises are high intensity and will undoubtedly increase anaerobic capacity. The most effective exercises include agility ladder drills, cone drills, hurdles, jump rope and dot drills.  Ladder Drills: Coordinated footwork running through a ladder on the ground or make your own with chalk on a sidewalk or with rope on the lawn for less stress on your legs. A ladder is usually 10 yards long about 20 inches wide, with 10 squares. If you have room at the end of the ladder, finish with a quick burst of speed and a short sprint. Straight Run

Two Foot Run

Bunny Hops

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Slalom Jumps

Bunny Twist

Lateral Run

Side Reach Run

Two In, Two Out

Cone Drills: When setting up cones for any of the following drills, follow these simple directions. Measuring yards is easy. All you have to do is take a large stride and that will be about the length of one yard. For example, 5 strides equal 5 yards, etc. If you do not have cones, you can use shoes, shirts, etc. (anything you can put on the ground)  Shuffle Box Drill: Set up cones according to diagram (5 yard square).  Face the same direction throughout the entire drill.  Diagrams are drawn to start on the right.  Sprint straight, shuffle across facing forward, backpedal straight back, shuffle facing forward and sprint from where you started straight through the last cone. 6

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Zig Zag Drill  Set up cones according to the zig zag drill diagram  Face the direction of the cone you are sprinting toward on all cuts  Diagrams are drawn to start on the right  Sprint to each cone touching the cone with your outside hand  DON’T bend over at the hip, BEND YOUR KNEES  After you go through once starting on the right, you will be set to start on the left Zig Zag Shuffle  Everything is the same as the Zig Zag Drill except you will be shuffling to each cone instead of sprinting. Pro Agility  Set up cones according to the pro agility drill diagram  Face the direction of the cone you are sprinting toward on all cuts  Diagrams are drawn to cut to the right first  Begin with one foot on either side of the middle cone line  Sprint toward the cone to the right touching the line with your outside hand  Sprint to the opposite far cone on the left touching the line with your outside hand  Sprint back through the middle cone line  After you go through once first right, go through sprinting left first

Jump Rope: a combination of regular, two-footed jumps; 1-footed jumps; “running” jumps (where you are actually running in place “thru” the jump rope—be careful that you are not skipping rope here, but actually running in place). You can also jump rope from one place to another (end line to net) or jump rope front and back or side to side over a line. 1. 25 on both feet (warm up) 2. 100 on right foot 3. 100 on left foot 4. 100 side-to-side 5. 100 front-to-back 6. Double jumps. Jump high and try to twirl the jump rope around twice before landing on the ground. Start with 10 and then do more in a row as you get better. Try to get to the point where you can do at least 30-50 in a row. This is a great exercise for increasing your jump and stamina. 7. Speed jumps. Every other day, go for three one-minute intervals jumping as fast as you can. 8. 25 on both feet (cool down)

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10 MUSCLE GROUPS EVERY VOLLEYBALL PLAYER MUST STRETCH By Aaron Brock MS, ATC, PES, CES Director of Sports Medicine Head Athletic Trainer for the USA Volleyball Men’s National Team As the Head Athletic Trainer for the Men’s Olympic Volleyball Team it’s my job to make certain that the athletes remain healthy and limber for competition. Tight muscles can lead to poor performance and injury and increasing flexibility can help to improve these conditions. Stretching comes in many forms but for now we’re just going to talk about static stretching. While static stretching is effective for increasing the elasticity of muscles that are tight, they should be performed after a good warm up for maximum benefit. I encourage two bouts of static stretching during a training session: The first bout should be no more than five minutes long and take place after a dynamic warm up such as jogging, side shuffling, skipping, backwards running, plyometrics, agility drills, ladder drills, etc. This stretch should focus on your problematic areas as opposed to a full drawn out stretch on every possible muscle group. However, if you feel better with a long, complete stretch prior to activity, then stick with it. The second bout of stretching should occur immediately following your volleyball activity. The Men’s Olympic Volleyball Team takes about 10 minutes to stretch all pertinent muscles groups including hip flexors, hamstrings, calves, glutes, quads, adductors/groin, abdomen, low back and shoulders with extra focus on individual problematic areas after each practice and every game. The following list outlines how to properly stretch the 10 major muscle groups needed for volleyball:

Hip Flexors In volleyball, you’re often in a defensive position—bent over at the hips with your butt stuck out—leaving you susceptible to developing short, inflexible hip flexors. Tight hips flexors can restrict your range of motion limiting the ground you cover on the court and can eventually lead to low back pain. Stretch: Lunge forward with your left leg and feel a stretch in the front part of your right hip. Then reach your right arm straight up in the air to isolate a different area. Be sure to switch legs and stretch both sides.

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Quads The most common overuse injury reported in volleyball athletes is patellar tendinitis or “jumper’s knee.” Jumping from a crouched position to block or spike a ball causes your quadriceps to contract and puts stress on your knees. Stretch: Lie on your side and pull your heel towards your glutes. You can also pull your hip back into extension in this position to incorporate the hip flexors. Another way to stretch your quads is to lie on your stomach and pull your heel to your glutes. (I don’t recommend the “hurdler position”- knee crossed behind the body instead of in front - due to the increased stress placed on the knee.)

Hamstrings These muscles work in conjunction with your quads and aid in stabilization power production. Although they are usually overlooked in strength training, the hamstrings play a vital role in jumping, landing, and lateral movements. Stretch: In the standing position, step forward with your right leg, keeping your knee straight (bend your left knee slightly) and move your chest closer to your thigh. Pull your toes upward and feel an isolated stretch behind the knee. To further stretch the high hamstring area, bend your right knee and move your chest even closer to the thigh. The modified “hurdler” stretch also works well. Keep your back straight and toes up to emphasis behind the knee.

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Calves Overuse of the calf muscles when jumping to block or spike can cause tightness in the calves which can lead to foot pain such as Plantar Fasciitis and Achilles Tendonitis. Stretch: There are a few different ways to stretch your calves, choose whichever one works best for you. 1. Push against a stable object. 2. Hang your heel off a stair or bleachers. 3. Push back with a straight knee while both hands and feet are on the ground.

Glutes These muscles can easily get tight due to the large amount of side to side movement and constantly being in a squat position during volleyball. Stretch: In the seated position, bend your right knee and cross it over your left. Then pull your right leg to your chest. You can also bend your left leg and cross your right leg over your left leg.

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Groin/Adductors The adductors help pull the legs together when they contract, and also help to stabilize the hip joint, but can easily be injured if the muscles aren’t warmed-up and flexible. Stretch: You can stretch the adductors by doing any one of the following. 1. Sit with the soles of your feet together (also known as the butterfly position) and gently press knees your knees to the floor until you feel a stretch on the inner thighs. 2. A side lunge in the standing position will stretch the groin muscles as well. Be sure to perform this stretch on both sides. (This stretch is ideal since it closely replicates a common movement in volleyball). 3. Sit on the floor and spread your legs out wide to the sides. To increase the intensity, touch your fingertips to your toes while your legs are outstretched.

Abdomen The muscles of the abdominal region make up a large part of the core stability muscles that work constantly to stabilize the body and especially while performing and landing jumps. Keeping the core pliable and strong helps to control movements. Stretch: The lunge and reach position used to stretch the hip flexors will stretch the abdomen but lying on your stomach, pressing your hips into the floor, and arching backward is another option.

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Low Back The incidence of back injuries among volleyball players is frequent, particularly among elite-level athletes. Volleyball players have an increased risk of back injuries because of the repetitive and excessive loading of the spine. Maintaining flexibility and strength is the key to withstanding the demands of the sport and preserving a healthy back. Stretch: It is best to perform each of these stretches to ensure maximum flexibility throughout your workout. 1. Lie on your back and bring your left leg completely across your body. Hold your left leg down with your right hand and let your left arm rotate the opposite direction. 2. “Cat and Dog”: Start on hands and knees, rotate the pelvis forward as you look down at your knees then rotate the pelvis backwards and look up towards the ceiling. 3. The “prayer position”: Start on hands and knees then sit back on your heels. You can also then move both arms to the right then to the left.

Posterior Shoulder The repetitive overhead movement of your arms can stress your rotator cuff muscles and tendons, causing overuse injuries that are common in volleyball. A tight posterior capsule and rotator cuff can lead to many different shoulder injuries including and rotator cuff tendonitis, glenoid labrum tears, and rotator cuff strains. The “sleeper stretch” is extremely important for volleyball players. Stretch: Lie on your right side and extend your right arm out in front of you. Then bend your right arm so your fingertips are pointing towards the ceiling. With your left arm push your right arm down keeping your palm towards the floor and your right arm in a 90degree angle until you feel a gentle stretch. Repeat on both sides. You can also extend your arm underneath your body to feel stretching in the back of the shoulder, or stand and use the net or the standard as a post.

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Anterior Shoulder and Chest Tight chest muscles can also lead to a variety of shoulder injuries. Stretch: While lying on your stomach, extend your left arm out to the side and rotate your upper body to the right. You should feel the stretch in the front of your left shoulder. This stretch can also be performed while standing. Place your left forearm against the net or standard as a post and turn your body away. Use both straight and bent elbow positions. Remember, always be sure not to perform any stretches that cause pain. Obviously if you are not already flexible, aggressive stretching can be uncomfortable in the muscles you are isolating – that desirable “hurt so good” type of pain. However, you should not have any other type of pain associated with stretching.

You make time for working out, so remember to make time for stretching as it can prevent injuries and enhance your performance!

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