On average, a volleyball player spends only 1% of the time in a match actually playing the volleyball. The rest of the time is spent tracking the ball, moving around the court, and communicating with teammates and coaches. Here are four ways to better your team's volleyball game without a ball.
Concussions in volleyball are an all too common occurrence. According to a 2015 study in PT in Motion News, volleyball players report a rate of 3.57 concussions per 10,000 exposures. An exposure is equivalent to one practice or one match. This number may seem small, but if your daughter or son plays both high school and club volleyball, your player will have a combined 200+ practices and matches per year; or an approximate 7% likelihood of receiving a concussion for each year played.
If you don't have access to a gym or performance training coach, there are still ways to improve at home. Take your game to the next level with this equipment-free home workout to improve your vertical jump.
As the sport of volleyball continues to grow across the nation, the bar for excellence is constantly on the rise. There is more to "making it" than the skills learned in practice, watching videos, and completing drills. The addition of weight lifting, specifically Olympic-style weightlifting, is proving to elevate individual performance by increasing strength and speed of movements, boost athleticism, and lessen injuries. Here are three movements that have been proven to increase the speed, power and explosiveness of a volleyball attack.
Praise is an important learning tool, but it is a difficult tool to use correctly. Many times punishment is masked as reinforcement and coaches accidentally end up reinforcing the mere behavior we are working to extinct, or we are modifying something that ISN'T a behavior! The Paper Plate Award takes the concept of never missing an athlete doing something correctly to a whole new level of power. Here are criteria of the Paper Plate Award and how it can be used to praise effort and hard work rather than ability.
Players and parents are starting to look for more than just games and victories. What a club provides, in terms of physical development, could be the determining factor in choosing one club over another. Here's a look at how a few JVA member clubs are emphasizing strength and conditioning for their volleyball athletes.
Scientifically, it has been proven that physical activity leads to an increase in academic performance, testing scores, and mental acuity. However, it takes dedication and commitment by the student-athlete to balance both worlds, especially when you add the travel and late nights that accompany the demands of club volleyball. Here are some ways to help student-athletes successfully balance academics and athletics.
School seasons have begun, with which comes inevitable change. Changes in teammates, coaching staff, opponents, team dynamics, abilities, and roles on the team. For some, there can be seemingly larger change, your position. Oftentimes, the outlook of playing a new position can be slightly negative, so let's examine the positives behind a position change and ways to embrace the change.
There are many different elements strength coaches must consider when designing a volleyball-specific strength program for their athletes. Whether players are just beginning to build strength or are well-developed professionals, the most effective strength and conditioning programs implement progressions.
A volleyball-specific strength and conditioning program can optimize a player’s performance on the court. Whether athletes are still developing or competing at the highest level, spending time in the weight room building a strength foundation can be the difference between winning and losing a game. Here are three key reasons why volleyball coaches should incorporate strength training in their program.
The first lesson coaches and athletes should understand is that most volleyball players do not land, they fall, and if the ground was not there they would just continue falling. Simplifying the task to allow for the athlete to learn to land safely and effectively is important, but doing so reduces the challenge and does not reflect the more complex demands of jumping and landing performance in volleyball. This is often a necessary first step, but there are more layers to this issue that must be addressed.
What happens to strength training as clubs get deep into competition season? How do athletes take advantage of the strength and endurance they have built up so far? Even mid-season, explosiveness and acceleration are traits that can be improved with proper training.
The BridgeAthletic Building Block Series is a set of 5 exercises that can be performed by volleyball players of all levels with limited equipment needs. This building block is designed as a power circuit to mix in with your regular practice sessions.
It’s that time of the season when teams have put in the hours building up strength and conditioning, perfecting skill sets, and running offensive and defensive schemes. The goal is to translate all that preparation into tournament-winning volleyball that is not compromised by nerves or mental errors. Let's break down some simple but effective mental skills-training principles to incorporate into your team’s practice before the next big tournament.
A successful volleyball season requires athletes to dedicate time to mastering the skills in practice that they will employ during competition. But none of that is possible if they can’t make it to the court because of an injury. While it’s impossible to eliminate all risk for injury from a sport, preventative measures before, during and after practices and matches can help keep athletes from experiencing some of the most common ailments throughout a season.
No weight room? No problem. Many athletes and teams have limited or no access to a weight room or simply do not emphasize weight training due to athlete age, size, and any number of factors. How, then, do athletes get their strength training without the amenities of a typical weight room? Let’s discuss all the equipment and tools you may need to execute proper strength training outside of the gym.
January is an exciting time of year for volleyball players. The extensive hours spent at practice building your skills, and bonding with your teammates have led you to the first tournament of the year. To make the most out of January and February training, set realistic goals that will help you focus on one piece of the puzzle at a time.
At this time every year, athletes add another important aspect to their lives that can impact their training and performance: celebrating the holidays. With more time dedicated to seeing friends and family, this can be a healthful and restorative period for athletes—a chance to mentally recharge. The holidays, however, bring several temptations that when left unchecked can lead to negative effects on training that outweigh the positive energy during this month. Let’s look into how people tend to overindulge and what strategies you can exercise to maintain fitness through the month. Respect your hard work and discipline during the rest of the year by following these tips!
Whether you're an athlete, coach, athletic trainer, or just an avid sports fan, you likely know someone who has suffered an anterior cruciate ligament (ACL) injury or you may have been in the unfortunate situation to experience the injury firsthand. ACL injuries are a common sports-related injury with an annual incidence of 120,000, occurring primarily during the high school and college years. Even more shocking is that this rate is increasing, especially in females. Let's examine ACL injuries in the female athlete, specifically the science behind the injury, the debate on management options, and prevention strategies you can apply to your team.
Coaching volleyball at the collegiate level can be a very stressful occupation. My mind constantly jumps from training ideas to recruiting to our strength and condition program, etc. It got to the point where my mind wouldn’t shut off at night, which resulted in a lack of sleep. I began practicing mindfulness through guided meditation and my mind was able to turn off when it was time to sleep, putting me in a better frame of mind to coach our athletes. If mindfulness helped my mentality as a coach, I was eager to explore the impact it could have on our student athletes who also juggle a lot of responsibilities.
A critical aspect of coaching and teaching is creating the right environment for learning. How is the learning environment established in your gym? If we truly want to help young people become fearless competitors, we will spend time creating and cultivating a gym in which mistakes are welcome in order to cause growth. Let's explore practical applications for building confident leaders, competitive teams, and celebrated programs.
Whether you're looking for ways to help your athletes improve their performance or reduce injury, a full dynamic warmup before competition and training sessions is a simple way to start. It can be easy to skip this key step at the beginning of every practice because it takes time and sometimes seems less relevant to the rest of the training program. However, warming up can play a key role in priming the body for quicker reactions and giving joints a wider range of motion. Here's a deeper look at why daily warming up and cooling down are critical for sustained high performance.
Volleyball is a fast-paced, dynamic sport. Players execute complex movements in every plane of motion, reaching extreme positions on the court. In a sport that demands that kind of athleticism, a volleyball-specific strength and conditioning program is essential to maximizing power while building functional strength. Here are 5 exercises to help maximize your power for the upcoming club volleyball season.
The JVA and BridgeAthletic are excited to announce a partnership to bring volleyball-specific strength and skill training programs and athlete performance management to JVA member clubs.
Like any club in the country, when budgeting time comes at the beginning of each year, it means hard choices sometimes have to be made. Do we add the new program we have been discussing for a couple years? Do we expand on what we are already doing? Do we invest more in equipment and training tools? Can we finally hire that new full or part time staff member? For us, one program that we have sought to have in place over the last couple of years is a functional strength training program for our older National teams.
Now that I have your attention, let me clarify this seemingly crazy statement.
Junior high and high school volleyball players who participate in club volleyball can be training almost year round. The transition from school volleyball immediately to club volleyball, then into summer volleyball camps, clinics, high performance teams and then right back into school volleyball translates into thousands upon thousands of repetitive impacts upon the body. There are three important tips high school players and families should know.
As the summer beach volleyball season ramps up, and so does the heat, hydration isn't always the first thing on our minds. Hydration is a vital part of staying in competitive shape as an athlete. I've seen too many players get injured because they lost focus as a result of dehydration. Maintaining appropriate levels of hydration, although we know it is important, isn't always a priority. Just like executing a play in volleyball, you have to start with a plan in order to stay properly hydrated. Here's a look at what your hydration routine should look like before, during, and after you play.
A torn anterior cruciate ligament (ACL) can put an end to an athlete's season and even worse, their career. It's a twisting knee injury that progresses with swelling over a 24-hour period and is commonly associated with a distinctive "pop." It can be an extensive healing process with even more frustrating consequences. Too many ACL injuries are due to improper landings and quick changes in direction. In order to prevent this, athletes, especially volleyball players, need to be mindful of how they land on their feet after a jump and how quick they cut in to another direction. By learning proper form and techniques, athletes can prevent ACL injuries from occurring.
Competition brings out a full range of emotions and thoughts in a person: fear, confidence, anxiety, joy, pain, and so on. To be dominant and successful in the moment we MUST be "IN THE MOMENT". All sorts of variables during competition are trying to knock us off or out of our MOMENT and it is those individuals that are unshakable that dominate the mental game. They recover quickly, do not panic and are not stirred by the moment. Read how a simple change helped Gandhi overcome his fears and be the leader we know him as today.
Upon entering any competition most athletes are proficient in preparing their bodies; Right nutrition, warming up the body/muscles, pre-game skills, etc.; however the pre-game mental warm up and preparation is often lacking or not nearly paid attention to enough.
Looking to increase the power of your swing? Check out this exercise!
If you look at a pro volleyball player, you'll see some serious muscle. Strong quads, flexible and functional hamstrings, and powerful glutes--male and female players alike, good volleyball players are so strong, it shows. Volleyball is a tough sport,
By Jimmy Jarmuth, Club Director, Illini Elite
In the last few years there has been plenty of research and innovation going on in the sport of volleyball in terms of how we train. This can be partially attributed to the increased attention that is being given
In the past two decades the junior season has been extended approximately three weeks and now goes into the second week of July. High school season begins immediately after, followed by club tryouts in early November. That leaves a very short break, if any,