In the first part of physical preparation program we will concentrate on prevention of volleyball injuries and basic principles of strength training for volleyball.
PHYSICAL TRAINING FOR ASIAN PLAYERS
Analysis of the volleyball's techniques from a strength point of view:
In volleyball we have difference between spiking jumping and blocking jumping. The three types of jumping:
1) with spike approach
2) without approach and with and without counter movement and
3) with a lateral step,
Volleyball technique is special with the power of the spike: the arm, shoulder and hand movement.
The low position in the defense and the footwork. The transition from the low position of defense to a running action for defense.
The prevention of injuries:
– The typical "training" injuries of volleyball – problems with shoulder, back and knee.
– We need to reply to this questions. Why do they happen? What to do to prevent them in the strength training program?
– Protagonist and antagonist group of muscles.
– The role of stretching and massage.
– The importance of the technique in all kind of exercises.
First is the learning of a right technique and after the strength training. Perfect technique is the basic in all kind of exercises. Exercise and method of training with high level of risk. Are they always necessary? It must be a very strong reasons for use a risk exercise.
The best protector of an articulation is a strong muscle. The muscles must be strong but also elastic. A rigid muscle is not good but neither a too relax one.
We need good balance between protagonist and antagonist muscles.
Good bilateral symmetry in each member.
Any articulation must be strong in all its angles.
Strengthen the locomotive system first and improve the quality of the function after.
The tendons adapt slowly than muscles.
Key concepts for the prevention of injuries:
Leg extension: starting at 150°, isometric in maximum extension, returning slowly for 30°.
Falling is worst than jumping.
The antagonist of the quadriceps must be relax and stretch. The floor must be elastic and not hard.
The shoes are very important.
Relax after the training and use ice immediately.
Basic exercise to have a strong shoulder. Being strong in the maximum extension: the pullover.
The balance between protagonist and antagonist is so important: the development of the Extrarotatories and the muscles who "get down" the scapulas. Not rigid, not loose.
Good flexibility of the column in flexion, extension, rotation and lateral flexion.
Three basic exercises to have a strong back: extension in the backbench, rotations and lateral flexion.
Good abdominal, good back.
The back must be always straight.
The bust must be strengthen before the arms and legs (centrifugal principal).
Second part – Physical preparation for Asian players II