Year: 2023

Stretching is a vital part of keeping players healthy and fit, regardless of the sport. Without one muscles will become tight, and this causes injuries or poor performance. Boosting flexibility helps prevent such situations. In volleyball, fast motions are necessary to respond to the ball. Athletes should use muscles coming from the upper legs and hips, calves, shoulders, forearms, as well as core. Stretching out all these parts assist volleyball players carry on the sport they really like while improving their overall performance and minimizing their injury risk.

Prior to starting your first volleyball game, take time to read about why right stretching truly matters.

Preventing Pains and Aches

Working out without stretching before and later adds extra pressure in your muscles. It’s likely to end up in recurring pain the very next day, perhaps for several days based on your regular degree of exercise. You’re also very likely to feel severe cramping.

Minimizing the Chances of Injury

Simply because of the decrease in stress given to the muscles, stretching could also minimize your injury risk. Although it doesn’t ensure that you won’t be injured, it surely reduces the odds. Stiff or unprepared muscles will be more prone to straining and even tearing, that is a severe injury. Not stretching likewise decreases your flexibility, causing you to have less accurate control of your own motions while you’re working out.

Boosting Performance

Talking about your flexibility, stretching could also assist in improving your performance. Preparing your body in advance, and giving it additional care afterward, enables your muscles to correctly adjust and recover. Improved flexibility and relaxation of muscles indicates much better control, speed, and strength.

Contributing to Your General Health

In case you hadn’t thought it already, the advantages of stretching are likewise excellent beyond the volleyball clinic.

Improved range of motion and muscular control also help your general physical health. Not just this, however focused stretching exercises could also help in reducing stress and boost your chance to relax and concentrate mentally. Ever ask yourself why Yoga is very persistently famous? The focused stretching it requires aids in both mental and physical health.

Listed here are 5 stretches which are good for volleyball players:

Forearm Stretches:

Place your right arm straight while making palm facing up. Making use of your left hand, get your fingers in your right hand and then pull them downward and in the direction of your body. Maintain for ten seconds.

Turn your right hand so that your palm will now be facing the ground surface. Put your left hand in the knuckles of your right hand and push down in your direction. Maintain for ten seconds.

Do the stretches again but now with the other arm.

Shoulder Posterior Stretch:

Place your right arm straight outside before you. Get your left hand and put it in back of your right elbow, dragging it into your body. Do it again having the other arm.

Tricep Stretch:

Make use of this stretch for both arm. Put your arm in back of your head having your right elbow directing up in the air. Using you left hand, get your right elbow and slightly pull, sustaining for ten seconds. Do it again on the opposite arm.

Low Back Stretch:

Take a seat and put the two legs straight out in front of you. Pull the right leg upward so your right foot sets beside the left knee. Flip your upper body on the right, putting your left elbow out of the right knee. You should feel stretching in your lower back. Hold that position for 10 seconds. Repeat on the other side.

Hamstring Stretch:

This particular stretch uses the both legs. Start by sitting yourself down using your legs out in front of you. Take your left foot in in order that the bottom of your foot hits the inner knee of the right leg. Your left knee must position into the left. This action stretches the right hamstring muscle. After that, reach out to your left hand to hit the right toe. Maintain for ten seconds. Do it again on the opposite leg.

Among the first lessons to teach in high school Volleyball Coaches Camps And Players Camps is “Power Posing”. As to the reasons why, it is because the results are immediate and the transformations could be incredible for your players together with your program!

Amy Cuddy, a teacher and researcher coming from Harvard Business School provides strong insights into her many years of research on the subject in her “TED talk”, labeled as “Your Body Language Shapes Who You Are.”

On her talk she discloses just how “Power Posing”, that is standing up in a good posture of confidence, even if you don’t really feel confident, could have an impact on the measures of testosterone and cortisol levels within your brain. Her studies have shown that you virtually alter your body chemistry simply by changing your body position.

As being a High School Varsity Head Coach, what number of times do you begin your first practice and your Middle School or High School athletes are slouched over, arms crossed looking on the floor. You could actually observe who is insecure and does not have confidence from the instant you enter the gym into your first huddle.

Aside from that, when left uncontrolled, these players may go onto to turn into what we simply call your “Energy Vampires”. That means, unbeknownst to them or their team players, they set a negative mood for practice that basically absorbs all of the positive energy out from the gym, your practice, as well as your team. Developing a team culture of excellence starts effectively by taking on “Energy Vampires” via the effective tool and education of your athletes applying “Power Posing”.

In order to introduce “Power Posing” into your players, we instantly begin by correcting them and teaching them via a discussion with regards to Amy Cubby’s research. During the camp weeks with the High School Camp Programs, you can help your High School Varsity Head Coaches put down rules for the practice, including:

  1. Basically no arms crossed
  2. Look one another on the eye
  3. Hands in hips and occupy space in a “Power Pose”
  4. Try to feel and look the way you want to be.

We request players to think of 2 “Power Poses” for huddle and then one “Silly / Fun Power Pose”. The Wonder Woman “Power Pose” is definitely the best “Power Pose”, by which you place your hands in your hips, standing up having your feet apart, as well as your hands in your hips. This could really feel odd in the beginning, however it is a true “Power Pose” in its essence.

The “Silly / Fun Power Pose” is similar to a body builder in stage and we educate players to use this particular pose to help with making “light” of extreme moments. Instances of athletes power posing are Arnold Schwarzenegger or Usain Bolt:

The fastest way to improve your emotional state would be to change your body language. In the event you imitate successful body language you’ll feel and become motivated. In case you imitate dis-empowered body language you’ll immediately feel dis-empowered (frustrated, angry, guilty, terrified…).

“Power Posing” is as well very important for volleyball tournaments and training your athletes in order to flourish in competition. We’ve heard many stories from Varsity Head Coaches sharing us instances like, “My girls stepped into the gym, took one glance at the opponent, and lost!”

We strongly encourage you to evaluate “Power Posing” along with your players parents as well. Teams we work together with at times send out an e-mail to their players parents to teach them on this effective tool and they’re most of the time very grateful.

In the case of professional volleyball, there isn’t any such thing as an off-season. All year long conditioning must be a lifestyle for any competitive player and a period to enhance skills and develop speed and strength.

The “Transition Period” is the period following the volleyball season is done. The majority of players try to take anything from a couple of weeks to a couple of months off prior to starting to get ready for another season. Getting time off doesn’t always suggest that players must not do anything.

1. Switch It Up

Need a rest from volleyball for a short while? That is totally okay! Maybe try a different sport which you haven’t had an opportunity to experience. Volleyball players might be playing some other ball relevant games, trekking, cycling or combat sports. Other sorts of ball games are specifically wonderful for volleyball players because they help in developing more hand-eye coordination and often need quick changes in direction as well as footwork just like volleyball. Simply do your very best to safeguard your joints and also to provide your body time to recover from any injuries during this period.

2. Cardio Exercises

It’s right to say that volleyball is an extremely fast game. When playing the sport of volleyball you have to react quick and efficiently. It’s well known that performing cardio exercises gives a big positive effect on volleyball endurance. That’s why players should do cardio workouts on a regular basis.

That’s the reason why cardio workouts are extremely essential for every single volleyball athlete. One of the best cardio workouts for volleyball athletes are: plyos and sprints. It’s advisable to concentrate on circuit training. All this will help players boost volleyball endurance.

3. Building Core Strength

You must understand that off-season training provides players a great opportunity to develop core strength. Thus, right after the season ends it’s time for volleyball players to concentrate in different kinds of strength workouts. Stability workouts (like bridges and plank exercise) must be an element of volleyball player’s off-season workout program.

You must do the 3-minute nonstop plank exercise. To begin with, you should go all the way down to the mat and have a plunk position. After that, maintain that for around thirty seconds. Next, you have to begin elevating and lowering the foot.

Remember that you might think it is difficult to do plunk exercise at the start. Thus, if you think that you must have a break, then simply do it. Even so, you must try your very best to complete a 3-minute plunk exercise without having breaks.

Volleyball players tend to focus on training their muscles right after the season ends. First of all, training muscles can help you avoid various kinds of volleyball injuries. Having said that, training muscles gives a powerful positive influence on volleyball player’s performance.

4. Mental Imagery

There were lots of talk regarding the significance of mental imagery. It’s obvious that visualization provides numerous vital advantages to volleyball athletes. There is a proof that visualization assists volleyball players master their abilities and enhance their technique. Certainly, visualization is a thing which volleyball athletes should do all the time.

It’s best to visualize prior to volleyball games as well as volleyball practices. Assume that you’re an attacker. In cases like this, you’ll have to visualize the way you manage your attack and be able to visualize the way you execute the attack hit. In case, for instance, you’re a defensive volleyball player then you certainly have to visualize the way you get ready for blocking and the way you block the other team’s attacks.

In many cases, volleyball athletes are extremely busy throughout the season. A few players don’t like to visualize as they become tired just after practices and matches. That’s why volleyball players don’t invest a lot of time in visualization. Then again, you’ll definitely have even more time right after the volleyball season ends.

5. Keep Practicing

Volleyball players are usually passionate about the game so you should have a bunch of friends who are keen to meet up and play pick up games during the off season.

So get your hands on a Volleyball net like the baden champions volleyball badminton combo set and head to the park and indoor gym or any other appropriate space and keep playing and having fun with your friends and improving your game.