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!