Physical Training for Volleyball

thank you very much for coming I hope these will be very productive for you and for us right so like team tree is going I would just yeah no problem I can give my my background so guys thanks for coming tonight first the first thing I wanted to say was how great the turnout is for this session considering it's a really cold January evening and you guys are probably in the middle of of quite an intense period of exams and study I think it's really great that so many people have made the effort to come out and kind of learn a little bit more for their sport and hopefully what I want to be able to give you guys for your time is many many different ways that you can directly make yourself better at volleyball without working too hard in a really short space of time that's my objective yeah so tonight's talk is around kind of strength and conditioning of physical preparation for volleyball and my background is as a strength and conditioning coach for all sports so I used to work in in University strength and conditioning so the guys that work down in your HPC that used to be me over in sheffield hallam over at darby university and a Coventry University so I've worked with athletes for maybe the past ten years in university level but also as part of my roles I got I became involved with volleyball around the London 2012 Olympics so I was responsible for and involved with preparing the women's team for Great Britain for the Olympic Games and then since then I've been involved with volleyball England as their kind of head of strength and conditioning and support their programs right from senior level all the way through to the national level pathway athletes so I've got had a lot of exposure over the last five years working with volleyball and then I've set up my own business or website it's effectively a blog that shares information science and that is something that I've been working over the last two years just trying to give information to people like yourself so they can enjoy the sport that they love even more so that's me like I say I've had the experience working with athletes in every single different sport and what I'm trying to do to the in tonight's session is distill that information into three hours in that three hours we're going to do a lot of stuff we're going to have about 20 minutes half an hour of just talking through some basic theory then we're going to do some practical things around learning about your body so you might have a good understanding of how your body operates but we'll spend a little bit more time on that today particularly in a volleyball context yeah then what we'll do is we will come back and look at training so we'll have a look at what's specific for volleyball and have a look at what's specific for training volleyball and then we'll try and put that into practice in the high performance Center so anyone got any questions to start with on that everyone happy show me that you happy yeah and so what I wanted to start with there's a question to you guys which position in volleyball is the most likely to to receive an injury or to get injured so take a minute and just talk to the person next to you try and work out which position or playing position is most likely to receive or become injured everybody's got a chance so what answers are we coming back with what do you think so middle or setter any other ideas is everyone think middle or setter in the coma outside hitter maybe why okay so outside hitters have to move quite a bit yeah maybe over kind of the larger ranges they know the players on court thinking about the setters they're probably comparable they're moving a lot and maybe not jump in as much as an outside hitter actually based on a study that the fiv be ran over the course of four years looking at every international competition and all of the injuries that took place in those competitions at world league level grand prix level right through to under 18s and Under 20's the most commonly injured point a player is a middle so if you bet in middle then then you guys win but it's like some of you guys identified kind of everybody's at a risk of injury it's a hot it's a dynamic high paced sport and you have to be on top of your your physical self to be able to keep yourself safe and injury free yeah one of the biggest things that are that I'm kind of focused on is making sure that athletes are prepared to just play the sport without getting injured and sometimes you can't avoid an injury yes sometimes you'll jump and you'll land on somebody else's foot because they're underneath the net and there's nothing that you can really do about it but what you can do is you can increase your chances of not being injured so part of what we'll start with tonight is around how do we minimize our chances of injury and that's one of the things that S&C or physical preparation is really focused on it's allowing you guys to play more volleyball not bein injured the second thing is the kind of sexy piece around learning to jump higher learning to run faster hit harder and do all those physical things that people really want to kind of see spectacular movement and spectacular actions in their game yeah all of those things are underpinned by physical competence of physical process so I want to introduce you to a kind of pathway that you can think about any training session any development that you've got in the sport to try and just start considering how physical is actually a part of every training session that you do and do in essence see as a separate thing isn't something that you necessarily have to do this and a way to add and supplement the volleyball that you already play so on that point has anybody heard of the tactical technical mental and physical coaching model no it's something that's used a lot in coach education I wasn't sure whether you guys would have heard of it depending on what courses you're on but what it says is that any sport can be broken down into tactical technical mental and physical components and that kind of encapsulates the entire sport yeah what I want to kind of prompt to you guys to think about is that in the training session so usually it's pictured as a cycle but really I think it's a bit of a hierarchy so if you turn up to a training session and you are mentally just not in the right place you've got other things going on you're distracted how good is your training session going to be you know straight away it's going to be terrible yeah part of your job as an athlete is to like walk through the door and switch on and change that mentality straightaway so you can get the most of them training or competition but really it's very difficult to do that's a skill so for me that mental piece is the most important piece of the puzzle when you first start your training session that's it the tone for where you're at when we're in a volleyball trainer session we've got our technical and our tactical pieces which are the absolute focus of what we're trying to do yeah we're trying to get better at technical things that we use in the game to be able to manage the tactical pieces of our gameplay yeah if we can't do a technical skill it means we were limited in our tactics and actually tactics are what go and win your games or win your competitions the physical piece kind of floats in there in that physical sits in between there's certain physical factors that impact on your technical skill so my question my next question to you guys is what kind of what are the technical skills that we need to be able to do really well as volleyball players to be good at the sport so movement we need to be able to move just from a basic standpoint which directions so lots of movement even up and down yeah so all directions any other skills that are really important in the game I'll give you a clue yeah so a basic overhand pass underhand pass their skills and techniques that we need to do well to be able to get a good output and play the game that we want to play yeah so I want to consider these and build our strength and conditioning and physical preparation advice specifically around those things because that's how we that's how we're efficient what I'm not a big fan of is using a shotgun to open a front door I'd rather just use the key so if we're going to we could talk about how lifting weights getting stronger doing all of the they're kind of why I referred to earlier a sexy stuff in S&C is really but actually that's kind of using the shotgun to blow a hole through the front door so you can walk through it in this session what I'd like to think about is the specific things we need to do while in volleyball what are their physical requirements and then how can we get really good at those so that the physical side isn't limiting our volleyball play so we've got things like dig jump set we've got movement is a broader term I'd like to take the dig action as an example of what looking at a particular movement from a physical standpoint and that's going to be my challenge to you guys throughout the rest of this session is how can we think about things in a from a physical point of view or through the physical lenses so everybody stand up find yourself a little bit of space and show me your your best serve receive passing position how would you move to pass a ball so imagine you're standing on court so you've got your somebody over the other side of the net is just roll the ball up they're going to jump serve it over the net to you show me your receive position cool so everyone was hit in a similar place yeah what are the key physical things that allow you to do that so being able to squat squat pattern or what I'd kind of think about instead of squat is triple flexion or triple extension so we need our hips our knees and our ankles all to work together to be able to function in the same way either flexing or extending that kind of links into one of those other movements anything else core stability that's an interesting one what do you mean yeah so to to pass effectively what we need to do what's the most important piece of a pass your arms because your arms dictate where the balls going to go so that contact point is the most important piece what dictates where your arms are shoulders what dictates where your shoulders are your trunk consol so you might see where this is going into your hips and lower body in your connection with the floor so actually that change through your body is really important to managing the pass if something in your body is stopping you from getting into the right position to be able to pass that ball if it's your core stability in you're in a position here where your hips and shoulders are completely disconnected then you're firing the ball somewhere else or if it's your balance if it's your you might be your range of motion so the range of motion around your ankle has a big impact on how your body positions itself to try and pass a ball what I want to do is just give you an example of that so in that passing position now let's take a squat because it's a bit easier what I'd like you to do is try and sit down into a squat as low as you can go but your knees can't move so they have to stay exactly where they are they can't shift forwards you have to keep your knees still try and sit down as far as you can go so you can start to notice that your body kind of changes its position stand yourselves up now allow your knees to move keep your weight on your heel but try and sit down now so you're allowed to let those knees shift forward and sit down through as low as you can go into that squat which is easier this is much easier so from a physical standpoint if you think about just something simple like the range around your ankle if your range around your ankle is limited so your knee can't travel forwards you can still go down into those positions but other areas have to change to allow you to do that so your torso has to bow forward further now that's much more of a difficult position to pass from than being a little bit more upright and that could be down to just a simple lack of range in your ankle does that make sense to everybody so take a seat again what I want to look at through the session today is okay where are the key joints in our body that dictate all of these movements what are the areas that we need to know a lot about to make sure that we're not limiting these because similarly with your jump if you've got a lack of right hand column ankle range it's going to have a similar impact you're gonna have to lean through your torso a lot and lose the plantar flexion or that Drive from your ankle that you get when you're jump in so losses you inches off your jump so developing range around your ankle could also improve your jump so we're working across a couple of those different things all with one simple activity which you can do really easily at home or at a training session or in a cool-down at any time you'd like but it makes you a better athlete across all of those things so that's where this piece around being efficient and specific is really important for me does everybody understand where I'm going with that sometimes it seems simple and sometimes it's really complex so hopefully it seems really simple okay good so what I want to move into now is take that concept and apply it to a couple of different tests of your body to see where you're at specifically then I can give you training advice that's specific for you so as everyone got their mobile phone call it's kind of a stupid question really because they're I can't imagine any students leaving the mobile phone at home if you've lost yours no that shows me so what I'd like you to do is just pair up with someone and then you'll be able to fill this stuff in like later on if you've got something to make notes on just make sure you take some notes so what I want you to do is open your web browser and go to WWE be jumps calm yeah the only reason that we're doing this is because I've set up a free assessment tool that allows you guys to get your your physical results straight away rather than having to calculate them wwwp B jumps calm yeah so go on to register it'll just it's just an email address so if you guys register on there it'll take you to a page where you're answering the loaded questions com if you can yeah a little mean is that it allows you to do these assessments and you'll get some emails from me Oh from volley science but if you want to opt out that's fine that's up to you now it's victory this is what everybody is about these costs I'm willing to risk it out on the line so bring yourself back in now hopefully you'll all see now that you've got well if you've been able to fill in your results that you've got a spider diagram and some some ideas of a zero to a hundred percent on each of those sides for each of those tests now that is yours you can keep that that's kind of a snapshot of where you're at today for you to keep forever and I think that's one of the benefits of testing is that it's almost the snapshot of where you're at now based on that idea of okay if your mental state is rubbish that's the snapshot of when your mental state is rubbish if your mental state was really good great that's where we're at but when you look back on it then you can know that's how I represent myself on that particular day and the real benefit of knowing that is when you're playing really well it's good to have that information to look back up when you're playing really badly because nobody plays really well all the time so when you're having those blips in your performance and you're not really sure why having something like that is really useful to look back and say well this is what I looked like when I was playing quite well so let's maybe try and do some of the things when I was playing quite well so looking at that spider diagram has anyone got a perfect circle a fair bit of perfect circle has anybody got their line on their spider diagram all the way around the outside if you've got the line around the outside that means in comparison for what we need for volleyball you're in a quite a good place yeah if you've got anything that isn't quite the outside there are things that slightly inside there areas that we can work on a little bit so that's just an example for volleyball in general so that's why I'd say your diagram would look like if there that's what your diagram would look like if there was nothing limiting the way that you play that's a really kind of good position to be in but it's also a really rubbish position to be in because if you're trying to get better and you're already there and you've got to look for somewhere else to improve if your spider diagram is something like this which it usually literally usually is that's frustrating because you're not quite at the outside in the real things limiting you play but also really good because these areas that are somewhere inside the graph are things that you can work on and build up now the tests that we've just done are also exercises to get better at the tests that we've just done I know that's a bit of a tongue twister so already now you've got five exercises that you can prioritize into a warm up or cool down that it's specifically targeted to the areas that you need to get better up so if you're outside if you've got movements that are outside the circle let's say your ankle you've got outside the circle you've got what I'd say is full range for volleyball you probably don't need to think too much about working on your ankle so you might warm up by doing a few reps of that exercise but then get onto something else if you've got an area on here where okay my active straight leg raise my hand my hip flexion is rubbish it's right on the inside that's something that I might want to spend a little bit more time on in my warmups yeah so I might do six reps of my own exercise in warmup before I go and play volleyball but then 12 to 15 reps of my hamstring exercise so you get more exposure more exposure you usually helps you become better does that make sense so hopefully from that you've got a really quick and easy how long would do you think it would take to do those five exercises if you're pretty good at we've just spent maybe 45 minutes an hour on it I've call that my five in five exercises five exercises in five minutes at most and you can do on like anywhere and those five exercises target volleyball skills that are really important to be able to get better at the game hopefully now you've got a little tool box that's specific to you to help you be better at volleyball yeah it doesn't happen like that if you did those exercises every day for the next three weeks you'd see a big change so if you've got a result that you feel is really rubbish actually you can change it quite quickly and thinking about Bucks performance if how many of you guys are in the book squads so you'd like everybody okay so thinking about books competition if you've got games left in the season and you can make a physical change in three weeks that'll help you hit harder it's probably going to help you before the end of the season when it becomes really essential all for five minutes in a warm-up now something that I want to think about now and this is a little bit more to do with the Train inside but just building on that how often do you guys train okay so let's say free will take the game into account so we're doing volleyball three times a week if we take five minutes it's 15 minutes a week of training doesn't sound like a lot then how many weeks would you say you train volleyball in a year maybe 30 when you're at uni yeah does anybody train outside of uni yeah a couple so it might be more than this for some of you but 15 minutes times 30 who's who studies maths it's all right test me I think that's right so 450 minutes so that's seven and a half hours of extra training across your university year that you've just bought yourself just from doing a five-minute warm-up now one of the biggest things that people forget about training and your body is the consistency is the most important thing if you do something consistently even though it's a little thing you can make big changes it's like a it's like water dripping onto a rock so water dripping onto a rock doesn't change it in a day-to-day process in kind of a measurable way day to day but across thousands of years it changes flat flat plains into deep canyons yeah and it's the same with your body we're not going to train for thousands of years we adapt quicker than that but five minutes each time you train when you're already training and ready to go can make a huge difference so there's my sales pitch for you guys in terms of that information and being able to take it and apply it yeah now what I'd like to start to think about is okay on a broader context how do we manage the movements in volleyball so we've looked at our kind of I guess our acute ranges of motion now I want to look at how we manage our whole body in the way in the spaces that we move in in volleyball yeah so does anybody in history physics maths so does how many dimensions of space are there three dimensions of space unless you've got somebody who studies physics and then there's like 15 so but as an SNC coach I'm a simple person I like things as simple as possible so we're going to work with three dimensions of space yeah it's really important to think about that because that means there's three dimensions that we can move our body in yeah the first is forwards and backwards you call up the sagittal plane you've got side-to-side you call that the frontal plane and then you've got rotating and you'd call that the transverse plane yeah so we've got three options we've got rotate we've got cartwheel and we've got from flip and those three options make up every single movement that we do does everyone with me on that because that took me about five years to understand oh they teach it in the first class you ever do in in biomechanics but it's a long time so we've got our three planes of motion what I want to do just quickly is think about a couple of the movements that we do in volleyball from a point of view of planes of motion yeah so let's have a think about the what's your favorite movement in volleyball everybody goes quite a but everybody's got the favor the same favorite everybody loves hitting yeah so let's take the hit as an example from the point of view of planes of motion which planes do we operate in and what are we doing in those planes during our swaiket oh we can split the spike into two actions can't we there's the jump and then there's the contact with the ball the hip yeah in the most simple sense so in our jumping movement which plane do you think most of the things taking place in this one yeah sagittal so most things if we were to look at it from the side most things are going to be happening in that frontal plot in that sagittal plane yeah if we looked at it in the front always see if somebody dip down if we looked at it from the top all we'd see is very little so most of the action is taking place this way if we're hit in which plane is the most important plane probably your rotation yes so we're thinking about for our here we're trying to create movement in the sagittal plane and we're trying to stabilize movement in the frontal plane and the transverse plane so if we're training physically we want to be able to try and mimic those things does everybody understand the idea that when there's movement happening we want to train movement and when there's not movement happening we want to train not movement happening oh stabilizing okay so in the hit we've got lots of movement going on this direction is there any other movement going on in a perfect world so we'd perhaps have some movement going on in the sagittal plane yeah so what about the frontal plane is movement in the frontal plane when you hit him good probably not no so we'll see a lot of the time that the idea of your left shoulder claps in when you contact in and pull in the ball down into the net that's an example of movement in the frontal plane and not stabilizing and controlling that movement yeah so for our hitting what we want to be good at is creating movement and stabilizing these two and then staying stable here but creating movement on this one so for our training we can gear it around that now we know we want to try and stabilize frontal plane movement we can pick exercises that work on that idea a really obvious frontal plane exercise where we're trying to stabilize is a side plank does anybody know what I'm talking about so show me a side plank everybody so side plank is a really good exercise for stabilizing frontal plane movement how can we make a side plank harder so rotation how puttin one leg up yeah pushing your hips up further so there's so many different ways that we can make that exercise a little bit more difficult if you think about it from a volleyball context what we'll see is that claps through the torso so what we want is we've got my hip popping down we want to be able to practice pulling it back up tall so an exercise that I really like is similar to this where we've got our hand over a head you might be down in that side plank you might have a reach up there trying to dip that hip and recorrect so you're almost doing the opposite movement and what you want to what you don't want to see on court you strengthen in that pattern that makes sense so give that a go sit yourselves back up that's just one example of how we can be really specific to volleyball so we can say that for our frontal plane trying to stabilize movement or even doing the opposite movement and getting good at stabilizing it that's ticking our box yeah we've now got an exercise that does that specifically for hitting in volleyball now I could throw the same challenge at you guys and I'm sure you could come up with the right answers around transverse plane so rotation we want to generate rotation so how can we practice generating rotation stuff where or Russian twist is one does everybody know what a Russian twist is yeah but how can we make it really really really really relevant to volleyball what exercise what kind of looks like him throwing is a really good way to try and work that chain yeah if you how heavy is a volleyball it's really light it's almost a quarter of a kilo so anything that's heavier than a quarter of a kilo when you throw it is physical training for volleyball hits in as long as you follow that pattern of hip shoulder ah that make sense if we wanted to go a little bit further and get stronger at it we could do things like Russian twist where we're looking at the difference between our shoulder and I hit what other exercises can you think of transverse planes tough isn't it so what will what you'll quite often see is things with the cable machine yeah where we're pulling things across our body or how many of you have one of these so these are really useful yeah everybody does that all that so but if we're in a situation where stand up I'm asking step just to hold this really still if I want to practice rotate in is that an exercise that I can do yeah I'm almost pulling them over as well so I think that you're practicing hips and shoulders if you want to fix your hips you might face this way and try and rotate as far as you can and it's just thinking about the movement pan more than the exercise that makes sense so you're creating exercises to challenge the movement patterns that are really important in the sport now what you'll start to see is the more the more load we try and add the further away we'll end up moving from the movements in our sport yeah so we become less and less specific and more and more general and actually as the tethering feature for a lot of training that I deliver is this idea of what's going on in each plane and how do we manage that plane in the sport

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