Anxiety and Volleyball

There are two different types of anxiety associated with sport - cognitive and somatic. Cognitive anxiety is the mental/negative component of stress related to performance such as worry. Somatic anxiety is the physical relation to sport performance such as an upset stomach, increased heart rate or tense muscles. Cognitive anxiety typically does not aid in better performance whereas somatic anxiety can depend on the athlete.

Factors that are associated with sport anxiety can be for a variety of reasons. The amount of pressure from a coach or teammate for individual success, the rivalry between certain teams, importance of a game such as a championship or the amount of experience a player has in the sport or even just on a certain team. A more experienced player will be able to control their somatic anxiety better than a non-experienced player.

Volleyball is a game of quick decisions and playing time with short periods of rest in between points that are scored. In between points there is a lot of time to think and mentally prepare for the next point unlike a lot of other sports. This is where cognitive anxiety can get in the way and stay in the way throughout the whole game. Negative self-talk is a problem that many athletes face prior to an event but in volleyball it can happen consistently throughout the entire match depending on how well the team is playing. These rest periods can also have a similar effect on somatic anxiety.

From experience I know that this is very true and anxiety in volleyball can be affected by so many things. Getting down during the game can cause stress levels between players to increase and it is so important to play each point as a new game. Having the time to think about previous plays and future plays can be detrimental to players who cannot control their anxiety levels. In a game like basketball, there is constant movement and plays where there is not as much time to reflect on the past. This makes volleyball and a lot of other net-wall games difficult mentally. It is hard but not impossible to avoid this stress and as a player becomes more experienced in game situations - anxiety will decrease on its own.

Ice and Heat Therapy

Many athletes or individuals who regularly exercise get confused on whether it is better to heat or ice before or after activity. Acute injuries such as a sprained ankle that has inflammation and swelling needs ice not heat. Applying heat to an acute or sudden injury will increase the temperature of the skin causing the swelling to worsen. Ice should be used to decrease the swelling due to the fact that it constricts the vessels. This causes the blood flow to slow down and internal bleeding to decrease in the area. This should be done a couple times a day when symptoms are present.

Chronic injuries should not be iced before activity. A chronic injury is an ongoing pain or ache due to muscle or joint soreness that happens over a period of time, usually from overuse. This is very common for volleyball athletes since certain positions on the court require repetitive practice throughout the season for mastery of the skill. This is true, especially for hitters, to have chronic injuries in the shoulder (rotator cuff), back, and knees. This is where heating before activity is highly recommended. It increases blood flow and allows the joint or muscle area to be more flexible by relaxing spasms or knots. Icing is recommended after activity for chronic injuries whereas heating is not.

Trust Activities

As previously mentioned, volleyball is a sport that requires a great deal of team chemistry and communication. It is worth the time to bond with each other and learn to trust the players on the team. Without full trust, miss communication such as who should get a ball happens more often. There are a lot of different activities that can be done to build team trust.

One great activity is the trust fall. Everyone has a partner and one person is the catcher and one person falls into their arms being caught underneath the armpits. You should start with just this than gradually make it harder by walking and then falling backwards into the partner who follows. Also, falling from a box jump or something higher up into the entire team is a good trust fall but is a little more dangerous for risk of injury.

Another activity is called minefield. Once again, partners are used to walk through an area on the ground with obstacles (can be any objects for obstacles). One partner is blind folded while the other directs the partner through with words only from one end to the other without stepping on the "mine". This can also be more team oriented by having the entire team get 1 or 2 people through the minefield at a time.

There are plenty more activities that can be done but these are basic and traditional ways to build team trust. Does anyone have other suggestions that they feel really worked?

Plyometrics

Plyometric exercises are extremely beneficial to volleyball players or athletes interested in creating a greater vertical jump. These jumping exercises are amazing ways to gain quickness and power for blocks and attack approaches as well as quick boosts for defensive rotation. Creating this explosive power requires both strength and speed so these aspects of fitness must be worked too.

These exercises should be specific to the sport of volleyball and should also incorporate a resistance training program that relates to the movements of the sport. Without basic strength, these exercises will not be advantageous to an individual. The continuous practice of these jumps should be done about twice a week as to no overload the muscles too much. This will give time to repair and build neuromuscular activity so the body can adapt to its new level.

Common types of plyometric exercises are box jumps, squat jumps, scissor jumps, and hurdle jumps. A medicine ball can also be used for single arm throws, wall throws and squat throws but all must incorporate full body explosive jumps while throwing.

Volleyball Players DeSERVE Sleep

Getting enough sleep is a critical part for the performance of an athlete. Adrenaline can only take a person so far until fatigue sets in from lack of sleep. Athletes such as volleyball players need solid sleep patterns to replenish the demands the body faces during vigorous play.

Having a well rested body has a great impact on mood which directly relates to how well an athlete performs. Volleyball especially is a mental sport on top of the physical aspect. It takes a great deal of teamwork and communication which can depend a lot on the mood of the player.

Exercise also works hand in hand with sleep. The more sleep you get, the better you will perform and the more physical activity you do, the better you will sleep. It seems like it should come easy to get a good night's rest but time management, stress and how you eat also play a role. Athletes should take all of this into consideration especially before big games and a long week of practicing.

WSC VOLLEYBALL UNDEFEATED IN MASCAC

After a tri-match against Worcester State and Framingham State College on Saturday, Westfield is now 5-0 in the conference. The team plays the Bridgewater bears in the deciding game for the host of MASCAC Tournament on Tuesday October 27th. Bridgewater State College is also 5-0 in the conference. The teams are a great match up and it will be a competitive game where the Bears get home court advantage. If Westfield comes out with a win on the 27th, the girls will hold the tournament at the Woodward Center on November 4th to see who will go to NCAA's this year. The team is working hard in practice and preparing for the big day while competing in the Hall of Fame tournament at Mount Holyoke College this weekend.

Dig Nutrition

Volleyball requires explosive, powerful and quick movements. A lot of energy is expended and calories are lost at a fast rate during this demanding sport. A competitive volleyball player weighing 150 lbs can lose 10 calories per minute when playing (source - http://www.theacc.com/genrel/111005aad.html). A healthy diet is key for stability, efficiency and success on the court.

The breakdown of glycogen is the main fuel source for energy through aerobic metabolism and anaerobic glycolysis. Glycogen is a sugar found mainly in carbohydrates that works with the muscles to perform energy yielding movements. Foods such as fruits, vegetables, whole grains and low-fat dairy will aid in the replenishing of glycogen to the muscles for breakdown. Volleyball players need to have enough energy to dig, attack, block and serve so glycogen needs to be replaces and the body has to be fueled before game play starts. It is recommended that players take snacks such as nuts, trail mix, breakfast bars, sports drinks and shakes on the road to replenish between games. Electrolyte loss is common with sweating as well as the need for more sugar to fuel the body.

Besides carbohydrates which give most of the fuel for energy, protein is an essential piece for an athlete involved in the sport of volleyball. Protein will provide some energy for the muscles but is mostly present for the repair after breakdown. This helps muscles build strength and endurance which volleyball players need to stay in shape and at the top of their game. Good sources of protein for volleyball players would be eggs, chicken, lean meats, non-fat cheese and fish.

Eating right is key for athletes, especially those who participate in a sport that requires powerful muscle movements where glycolysis is exerted greatly. Working out and getting enough sleep while eating healthy to replenish muscles is extremely beneficial for competitive volleyball players.

Weight Lifting & Fitness for Volleyball

Staying fit and training for volleyball is necessary for success in the sport. You can practice the skills and plays but without strengthening your core, your joints involved with high range of motion, your tendons and powerful muscle movements, you will not go far. There is a lot of strength needed in order to be able to stay focused and energetic during long volleys. A player must be able to work hard and to their maximum potential to win every point.

Movements such as hitting or attacking the ball require a great amount of core strength. A large portion of the power/speed that the ball is hit comes from the back muscles and the abdominals. The limbs need a stable and strong base to branch off from in order to be powerful as well. Crunches, sit ups and leg lifts are great work outs for the abs. Using the physio ball is also extremely beneficial because the abdominal muscles are working extra hard during flexion because the ball allows for extension on the way down. Also, static planks for increased stability strength is an awesome work out for the core. Weight lifting for the back muscles is needed as well since this is also part of the core that many people forget about. Back hyperextensions with a weight can be done, lat pull downs and rowing exercises will help strengthen the back.

Core strength will aid in the strength training of the appendages. Bicep curls, tricep pull downs, squats, chest press, leg press and shoulder press are basic weight lifting procedures for a volleyball athlete. It is also important to note that progressive overload is the system to be used when starting to lift weights. Start small and increase weights then repetitions slowly and at a pace that is right for you.

It is possible to add more weight lifting exercises to the work out plan but it is not good to over do it while in season. The body needs a quick recovery to be able to explode during certain movements during game play. If muscles are constantly recovering from muscle break down during weight lifting it will not be up to speed to match the demands placed on it during the fast paced game. This is where training such as plyometrics is great, but we will get into that another time!

WSC Volleyball -- Senior Night 9/28!!!

It is only September but it is the last home game for Westfield State Volleyball tomorrow against MCLA. For the five seniors to the left, this may be the last game they ever get to play in the Woodward Center (unless we go undefeated and hold the MASCAC tournament). Please come support your favorite volleyball girls in their second conference game of the season!

It is also Breast Cancer Awareness so the theme is DIG PINK! When you attend try to wear something pink to support breast cancer. We are trying to raise at least $500 dollars for the cause.

GO OWLS!!!

Team Bonding

Volleyball is the type of sport that is physically draining but also emotionally draining. Keeping up with psychological health is very important for team chemistry. Every player on the court needs to be attuned with one another in order to play together, communicate and win the point. Relating to one another, expressing goals and creating a healthy social atmosphere on and off the court can mean everything for a team's success.

In the picture above it shows the Westfield State Volleyball team before a game doing a traditional goal setting exercise to get pumped up as well as focused. Having rituals helps with game flow and anxiety. Giving everyone an opportunity to speak shows equity and team support.

There are a lot of team bonding activities that can be done before, during or after practice too. Challenges that are less physical and more mental can really help with team communication. One example is an activity called "The Magic Boot". The point of this game is to get every member of the team from one sideline to the other. The obstacle is that only person that can cross the middle is the person wearing the magic boots. This person can only cross over once and then the boots must be worn by somebody else. This activity can be quite physical at times but takes a lot of thought and cooperation.

Another team bonding activity is what I like to call the caterpillar. All the members of the team have to have the sides of their feet touching at all times. If this "bond" is broken the team must start over. The object of the game is to move from one sideline to the next by sidestepping as a team without coming apart. It is much harder than it sounds.

Outside of practice, teams may want to have pasta parties or get together for a fun, relaxing night. This will decrease stress and anxiety levels as well as create a nice team bond off the court. Also, completing a physical task such as hiking as a team will make team members feel successful while getting a great work out. Below is a picture of the Westfield State Volleyball team after making it to the top of a mountain on a 3 mile uphill journey.



Without training the mental, social and emotional aspect of health and sport, a team may not be playing to the best of their ability. Volleyball requires great mental and emotional function and without a good team chemistry, a team can fall apart.

Volleyball Injuries

There are two types or categories of injuries an athlete can get from playing volleyball: overuse or acute.

An overuse injury, also known as a cumulative injury is caused by consistent strain and exertion to a joint or muscle. The constant stress put on the muscle or joint without time for healing starts out as a small pain or discomfort and after time results in a serious injury if not treated properly. Common overuse injuries occur in the shoulder or rotator cuff, elbow, wrist, achilles tendon, osteoarthritis of the knee and pain in the lower and upper back.

An acute injury is also called a traumatic injury meaning a sudden, dramatic incident has occurred to a part of the body. Common acute injuries in volleyball are torn rotator cuff, shoulder dislocation, wrist and ankle sprains, broken fingers, achilles tendon rupture and hamstring pulls/tears.

A major traumatic injury that is very common for volleyball players are knee injuries such as a torn ligaments. The ACL and PCL are the easiest and most common to injure. The reason knee injuries are so prevalent is due to the quickness of the sport and the constant change of direction. There is a lot of stop and go that the knee needs to adjust to and sometimes the body keeps going when the knee does not.

To avoid these injuries it is necessary to get a good warm up and stay hydrated. Wearing shoes specified for the sport of volleyball is beneficial due to its design for change of direction. Keeping the court clean and dry will also help prevent injuries. Many injuries happen when opposing players are at the net and accidently land on eachother's feet. Playing by the rules and keeping a fair distance from the net will help prevent many foot. ankle and knee injuries. Heating prior to play and icing after will aid in the recovery of overuse injuries.

Some of the ideas in this article were supported by:
http://sportsmedicine.about.com/od/volleyballinjuries/a/vb_injuries.htm

FIRST WSC MASCAC VOLLEYBALL GAME SATURDAY 9/19!!!

Come support your favorite volleyball girls as they face Salem State College in the first conference game of the season! The team plays at a higher level when fans are there to cheer! There are only 2 home games left so don't miss your chance to see us bump, set, spike, win! Do your part to be a "super-fan" this year!!!

Start of Game: 1pm - Saturday 9/19 at the Woodward Center

Static vs Dynamic Stretching

Many sports teams are switching from static stretches to what is known as dynamic flex. Dynamic stretching is different than static stretching in the fact that a steady position is not held for a period of time. Instead, athletes are to use movement patterns and active muscle movements to prepare for activity. Kicking actions for the hamstrings as seen in the picture is one great stretch as well as arm circles while skipping, forward lunges with a full body twist, backward open skips and side lunges while in motion to add only a few.

The reason for this change is that this type of muscle preparation is useful for warming up the muscles for explosive and powerful movements. This is why many volleyball teams, especially at the collegiate level have made this switch. It still reduces the tightness of muscles so that tears and other injuries are prevented. Static stretching has actually been clinically proven to be worse for power athletes due to its cause of decrease in range of motion.

To see more detailed descriptions of different types of dynamic stretches check out this page:

http://www.sport-fitness-advisor.com/dynamic-stretches.html