When we see a player pass, set, and hit we often underestimate the importance of general athletic skills.
General athletic skills often go unnoticed.
Without these general athletic skills, the player wouldn't display the perfect volleyball technique.
What's makes matters worse is the fact that most young athletes these days have no clue how to perform basic movements such as jumping jacks and bear crawls.
Some don't even know how to skip!
Some likely reasons...
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Teach kids how to move and play. We have to get kids moving.
They need to learn how to feel and understand their body.
Coaches need to focus on teaching "technique" and skill development. Teach general skills such as deceleration, acceleration and force production along with specific movement skills such as squats and lunges.
Coaches should focus on 'how' certain skills are done and 'why' they are done that way.
The following are sample workouts for youth athletes.
1) Single-leg bridge 3 sets, 6 per leg
2) single-leg posterior reach 3 sets, 6 per leg
3) Hip circuits 2 sets, 5 per exercise
4) Front Squat Technique 5 minutes
5) Medicine ball squat to drive 8 sets, 5 reps
6) Hand walk circuits with push ups 4 sets
1) Hip circuit 3 sets, 5 reps per movement
2) Static Active Hamstring 3 sets, 5 second holds
3) side raises 3 sets, 8 reps per side
4) Power skips X 3
5) Lunge walks X 3
6) RDL 3 sets, 5 reps
7) Push press 3 sets, 5 reps
8) Horizontal pull ups 3 sets, 10 reps
Bent Over Row
If you're new to training for volleyball, don't get intimidated. This doesn't have to be complex. Just focus on the basic movement patterns with light loads or just body weight.
The following are the 7 basic posture and movement positions young volleyball players need to focus on.
"If you don't have squats in your program, then you don't have a program."
- Donald Chu PH.D. PT, ATC, CSCS, NSCA-CPT
Anterior reaches, front squat no weight, medicine ball squat drive, and medicine ball squat to throw.
A hip hinge is when you sit back into the hips with minimal knee bend. You want to have a strong glute contraction at the finish.
In order to hinge properly, you must break at the hips first, not the knees, as you sit down and back.
Barbell Back Squat
The hip hinge doesn't have to be performed from a standing position.
The hip thrust is an alternative exercise. The hip thrust is essentially a supine hinge that allows you to work against gravity.
Glute Bridges, side raises, single-leg-bridge, hip thrusts, hip circuit, and crab walks.
Push up, wheel barrels, hand walks, bear crawl, and medicine ball overhead squat.
A lot of training programs out there create anterior dominate athletes. Anterior dominate exercises place too much focus on muscles on on the front part of the body. Mainly the pecs, abs, and biceps. Anterior dominate programs disregard the muscles that actually play a role in performance and optimal posture. Glutes, hamstrings, and rest of the backside are critical for sports performance.
Pulling exercises such as dumbbell rows and inverted rows are especially important for volleyball players because shoulder strength is important for performance and injury prevention.
Bent Over Rows
Single leg tug of war, bent over rows, axe choppers, upswings, monkey bar movements holds retractions, and inverted barbell rows.
Single leg touch, stop and go, scramble to balance, static-active hamstring, body weight Bulgarian split squat, lunges, and side lunges.
Reverse lunge drive, one-leg deadlift no weight, and body weight single-leg squats.
Low crab walk to table top, plank, dive bomber, med ball seated rotations, med ball figure 8, and bicycles.