Games of Knowledge | Sports and Exercise

Games Guy | September 13, 2010

If you are a volleyball player looking to dominate your competition then you need to implement the following volleyball strength and conditioning drills. All the greatest athletes should focus on one goal and one goal only and that is to become more athletic. Building your body to be bigger, faster, and stronger will make you an overwhelming success in just about any sport and volleyball is certainly no different. I have included 3 hard hitting types of exercises below that are a sure thing in improving your volleyball performance.

1. Kettlebell Training: By now you may be familiar with the ancient kettlebell and realize that this strength and conditioning drill is second to nothing when helping you to forge the perfect athletic body. Kettlebell training offers a style of training that is “movement specific” and not “body part specific” which is the very essence of athletic performance. This style of training is great for improving your explosiveness, total body strength, and giving you the conditioning of a race horse! This style of training should not be ignored if you are serious about improving your volleyball game.

2. Olympic Lifting: Olympic lifting is a wonderful way to develop total-body explosive power in which you can improve on increasing your vertical jump and reaction time on the court. Whether you are jumping for a kill shot, digging to stop the opposition from scoring, or just executing the perfect serve olympic lifting is perfect for your volleyball game. The whole body execution of forcefully lifting heavy loads, which is involved in olympic lifting, will help every aspect of your volleyball game. This will also condition your body to be more resilient, thereby making you more resistant to injuries and general soreness.

There is the Jump Manual by Jacob Hiller and the Power Vertical by Jay Bryce. Another popular program is Luke Lowery’s Vertical Project which is also known as “Double Your Vertical Leap”. Whichever program you choose it is vital that you see the importance of proper technique over speed. It would take some valuable time and technical understanding to achieve a higher vertical leap.

Strengthening muscles on the legs and the entire lower body can be achieved through the use of plyometric drills or jump training which includes hoping, skipping and leaping maneuvers. These will also assure you that you can achieve greater flexibility. This combined strength and flexibility gained through the right vertical leap program will enable the muscles to respond quickly producing that burst of energy that allows high jumps.

These are two powerful exercises that will increase your vertical if performed consistently and properly. To help you increase your vertical even faster you should compliment these exercises with plyometric exercises which will help you develop quick muscle fibers

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Games Guy | September 13, 2010

Acceleration training has been gaining a lot of creditability the past couple of years. Acceleration training can be a great tool for gaining speed and quickness especially when it is incorporated and works with a speed ladder training program. Acceleration training is simple making your legs move faster than they can normally go. In that process the athlete actually builds fast twitch muscles because of the fast movement that the legs are going through. The athlete is also training the brain into thinking the legs can actually move that fast.

There are many ways to perform acceleration training drills or exercises. One exercise is to use a treadmill. Yes a treadmill can be a great way to simulate acceleration training and incorporate it into a speed ladder training program. The best way to perform this acceleration training on a treadmill is to start out by walking fast and every two minutes turn the treadmill to the fastest mode you can run for 20 seconds.

Slow back down to a fast walk and repeat. If this is part of a speed ladder program then only do about 10 sprints. If this is the only type of training the athlete is doing the athlete should perform about 25 sprints. Do these 3 times a week.

Athletes know that the goal in competitions is to maximize distance, not perfect technique. So I do not approach athletes when they are in competition mode unless I see a fundamental flaw that we’ve talked about in previous practices, or they come over and seek me out. I’ve been guilty in the past of telling my athletes everything I see wrong in their technique at a meet, which only further deteriorates performance.

It is important to realize that as a coach you are always transmitting messages to your athletes. It is important to be conscious of your actions and realize exactly what messages you are sending

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