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Volleyball Training Journal issue 032
January 28, 2010




1. A Joint by Joint Approach to Volleyball Strength Training

Generally speaking, a joint has two forms of support that hold it together: the ligament and the muscles surrounding the joint.

Usually there is a ligament to support the joint in each direction the joint naturally moves.

The complex network of muscles surrounding that joint falls into two main categories: muscles that primarily stabilize the joint and muscles that primarily move the joint.

Stabilizing muscles usually are the first layer of muscle surrounding the joint (the deepest layer of the muscle). Stabilizing muscles basically squeeze the joint together and give it instantaneous support when the joint is moved or loaded.

These muscles typically help maintain body posture or joint position during activity. After the stabilizers perform there role, the larger muscles called the prime movers then pull the joint in a certain direction as the muscles contract.

When the body doesn’t function optimally, when muscles are tight or weak, or when joints are stiff or unstable this can hurt your performance, increase fatigue, and expose the body to unnecessary stress.

Each joint or series of joints in the body has a specific function and is prone to specific, predictable levels of dysfunction. As a result, each joint has specific training needs.

The following page explains a joint-by-joint approach to training which will help teach you how to best train your body for volleyball.


2. Improving Hip Strength and Power for Volleyball

A strong, powerful gluteus maximus is a key factor separating the elite athlete from the average athlete.

The following are the four primary benefits of strengthening glute muscles.

1. Postural improvements

2. Injury and pain prevention

3. Increased athleticism, strength, and power

4. Physique improvements

Most athletes glutes are terribly weak.

Increasing the strength of the gluteus maximus can improve the strength and power of many volleyball movements including…

1. Power in bilateral and unilateral, vertical and horizontal jumping

2. Agility and quickness in changing direction from side to side

3. Acceleration in forward sprinting

4. Acceleration in lateral sprinting

5. Rotational power in swinging and striking

6. Squat and deadlift strength

7. Ground-based horizontal pushing force

8. Deceleration in backpedaling, lateral running, and rotational movements

You will have a significant advantage over your competition if you learn how to derive maximum power from the hips and legs. In order for this advancement to take place, a foundation of adequate core strength and hip mobility is an absolute prerequisite.

The following page will help get you on track to developing powerful hip and glute strength for volleyball.

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