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Berks Catholic Girls’ Volleyball 2014 Summer Strength and Conditioning Program

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2014 Berks Catholic Girls’ Volleyball Summer Strength and Conditioning Program

Getting Started The information in this document defines the 2014 summer strength and conditioning program for the Berks Catholic Girls’ Volleyball Program. Conditioning has become an important part of our program, both pre-season and during the season. I believe it has improved our player’s stamina and quickness, reduced the number of injuries, and helped players return faster from injuries. You may choose to do this program at a gym, at home, or do some at the gym and some at home. The program is comprised of three different segments of conditioning exercises. If you choose to do some of the segments it at home you will need some equipment to complete the routines: Jump Rope ($5.00 at Target) Hand Dumbbells, your choice of weight ($8 each for 5lbs at Target) Cones ($4 at Target) or use plastic soda bottles (with 1” of water in bottom for stability) Before spending any money on equipment, check to see if someone in your family has a jump rope or weights they would be willing to let you use. If you are familiar with this program you can go to the attachment and start your program, referencing sections VI Circuit Training, VII Plyometric Training, and VIII Strength Training as needed. If this program is new to you, take the time to familiarize yourself with the program. The contents may seem a little overwhelming at first, but for the most part this a reference document. The contents are not intended to be memorized. If you are already working with a personal trainer, talk with them and take a look at this program. Make sure your program uses exercise that develop strength, quickness and stamina for volleyball. Make the commitment to becoming a well conditioned volleyball player. If you miss a day, don’t quit, pick up the exercise program the next day. If you miss several days or a week due to a summer camp or vacation, pick up the program again as soon as possible Completing Your Exercise Form Your exercise work sheet forms (last three pages) are attached. They define the exercises and schedules for each day in the six week program. When you locate the attachment, print your name on the top of each page in the space provided. At the top of the daily exercise column there is a place to check-off that you have completed the exercises for that day. Place a check-mark in the appropriate box. Turn in your completed exercise forms at the first fall practice on Monday, August 11, 2014.


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Contents

I. Introduction – defines expectations for the summer conditioning program II. Background – provides some insight into the program and identifies different types of exercise

training that comprise the program III. Training Guidelines – information about how you should train. Understand what this section is

telling you. Respect the content and treat it as good advice. IV. Warm-up and Stretching – what you need to know about warming-up and stretching V. Warm-up and Stretching Exercises – some suggested warm-up exercises VI. Circuit Training Exercises – exercise descriptions and pictures for the Mon./Thur. routine VII. Plyometric Training Exercises – exercise descriptions and pictures for the Tues./Thur. routine VIII. Strength Training Exercises – exercises description and pictures for the Wednesday Routine IX. Strength and Conditioning Work Sheet Explanation – explains how to use the Strength and

Condition Work Sheets X. Strength and Conditioning Work Sheets – the actual Strength and Conditioning Program Work

Sheets. There are three pages. Page 1 is the Circuit Training Worksheet, is the Plyometric Training Worksheet, and Page 3 is the Strength Training Worksheet.

Once you have familiarized yourself with the sections of the Strength and Conditioning Program, you are ready to get started.


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I. Introduction Being able to play high school volleyball at the highest levels of competition requires excellent volleyball skills complemented by a good strength and conditioning program. The Berks Catholic Girls’ Volleyball Strength and Conditioning Program is six weeks in length and contains exercises designed to develop your physical potential in preparation for the coming season. The workouts are presented in a day-to-day format. The Monday / Thursday (Circuit Training) exercises utilize a broad range of exercises in a demanding regimen. The Tuesday / Friday (Plyometric Training) focuses on repetitive use of specific muscles, particularly the legs, to improve jumping performance. The Wednesday exercises (Strength Training) focus on developing upper body muscles to improve hitting performance. Developing muscle size is NOT an objective of the program. Following this program is a commitment only you can make. Expectations for the 2014 season are high, prepare yourself physically. Summer schedules (vacation for example) may make it challenging to stay committed to this program. Be creative if necessary. Be personally committed and make your best effort to follow the program. Access to a gym may be the easiest way to complete the program requirements. However, that may not be possible. You can adapt your workouts to the equipment and facilities you have at your disposal. With a little creativity and some substitutions most of the exercise requirements can be satisfied in the home. II. Background The day-to-day format of this conditioning program is designed around volleyball specific training. On alternating days this program focuses on the development of shoulder, arm, abdominal, and leg muscles. It also includes exercises to improve agility and short-distance quickness. The following are definitions of some exercise and training terms incorporated in this program.

Aerobic Exercises - designed to improve oxygen consumption by the body through moderate levels of intensity for extended periods of time

Anaerobic Exercises – designed to build muscle power and performance for short duration high intensity activities

Resistance Training - exercises used to develop muscle strength. Resistance training gradually and progressively overloads muscles so they get stronger.

Plyometrics (Plyos) Exercises - training designed to produce fast, powerful movements for the purpose of improving performance in a specific sport. Plyometric movements develop strength and elasticity of muscle and surrounding tissues to jump higher, run faster, hit harder, etc.

Quickness – the rapid reaction and movement time based on a specific situation. Quickness relies on immediate movement reactions. Drills geared for pure quickness development typically last 6-8 seconds. Training for quickness endurance will be longer in duration.

Agility – this is the ability to rapidly change directions without the loss of speed, balance, or body control. Exercises that focus on foot speed and body balance can improve game time agility.

http://en.wikipedia.org/wiki/Physical_strength

http://en.wikipedia.org/wiki/Sport


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III. TRAINING GUIDELINES 1. Use common sense. Listen to your body. Do not try to lift too much too soon (especially with rotator

cuff work). Don’t push injured body parts. Get the proper amount of rest. 2. Stick to the routines as much as possible, but don’t get overly concerned or give up if you do not have

the equipment needed for a specific exercise. Vary the workout as needed to take advantage of equipment available.

3. During the exercise, accentuate the negative (usually lowering) portion of each repetition. 4. Include warm-up, stretching, and cool-downs for each workout. 5. Keep accurate records of reps to monitor progress and for motivation. 6. Rest enough between sets that you can perform on the next set, but avoid resting to the point where each

set feels like the first set. 7. The biggest challenge you face in this program may be motivation . . . SOLVE IT!!! Consistency is

the key and you must motivate yourself to be consistent in spite of the many scheduling challenges you may face. Some helpful hints... a. Remember the ultimate goal. If you want to make it to the next level of play, conditioning is an

important part of your overall training. There are two types of volleyball players. There are those players who train by playing and those players who train to play better. The really good players are usually in the latter category. There is no aspect or skill of the game that can not be improved by additional strength and improved fitness.

b. Try to find a good training partner. A good partner is usually someone who... 1. has physical abilities and goals similar to yours, 2. is just a little more motivated than you 3. won’t let you slack or skip a workout 4. is a good teammate.

c. Keep good records. d. Measure your overall progress. Consider measuring your jumps, speed drills, etc. on a regular

basis. e. Create or find a good training environment. Find a convenient place where it is pleasant to train,

with the equipment you need and the atmosphere you like. Listen to a walkman or whatever it takes to get you in the right frame of mind.

8. Make sure your exercise area is safe.


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IV. Warm-up and Stretching You should stretch before and after working out for a number of reasons. First, a focused stretching regimen will increase flexibility. Increased flexibility will make you less susceptible to injury and increase your range of motion. Volleyball is not a constant motion sport where you can slide into basic movements. It is a game of reactions where execution may depend on how loose you are and how well you have let your body relax in spite of an extreme pressure situation. Stretching should help you feel good. Over the course of these six weeks and beyond, you should become more flexible and gain additional control of your muscles. Basic stretch recommendations are included. They can be supplemented with any stretches you know are important to you as an individual. Each stretch has three parts:

1. An easy stretch: the beginning part of the stretch, lasting 20 to 30 seconds in duration. Here you can totally relax while feeling an easy stretching of your muscles. Learn to relax in the easy stretch.

2. A developmental stretch: after you have felt the muscle being relaxed from the easy stretch. Slowly

get into the developmental stretch. Here the feeling of the stretch will be more intense, but will not reach the level of “pain”. Feel the stretch in the muscle, not the joint. It is in the 20 to 30 seconds of developmental stretching that you will increase flexibility.

3. A drastic stretch: NEVER get into a drastic stretch. Pain, unnatural and disrhythmic breathing, and

a quivering sensation in the muscle being stretched are symptoms of a drastic stretch. The likelihood of getting injured increases during and after a drastic stretch.

Several things to think about:

1. Stretching is not a contest. Do not compare yourself to others. 2. Stretch for a feeling of stretch, not pain. Get to the point where you are feeling an easy stretch, and

hold it, then stretch a little farther until you get a good feeling again. Do not strain!. 3. Do not bounce. Stretch within your limits, and approach those limits with caution. 4. Learn to stretch by feeling. Learn to make your body relax during the easy phase of stretching.

Then enter the developmental phase of the stretch. Learn to recognize the feeling of the developmental phase of stretch.


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V. Warm-up and Stretching Exercises Do the running portion of the workout before much of the stretching (of course do a little lower body stretching prior to medium or intense running) to bring up your heart rate and accelerate breathing. This will allow you to stretch most efficiently. Standing Toe Touch: Bend forward at the waist and slightly at the knees and let your arms hang loosely in front of you

until you get the feeling of an easy stretch in your hamstrings muscles. Hold this easy stretch for 20-30 seconds until you can feel your hamstrings relaxing, then increase your stretch into the developmental phase for an additional 20-30 seconds. If you are able to reach a point lower than your feet, do this exercise on a step or chair.

Groin Stretch: While sitting on the floor, put the soles of your feet together, and grab around your toes. Gently, pull yourself

forward until you feel a good stretch in your groin. Remember, get to a position where you feel an easy stretch for 20-30 seconds, relax, and then get into the developmental phase for 20-30 additional seconds.

Sitting Toe Touch: While sitting on the floor with your legs straight (or just slightly bent) and heels about six inches apart,

reach toward your toes and get a handhold somewhere between the soles of your feet and calves somewhere in the easy stretch range. After feeling your hamstrings relax, get into the developmental stretch by pulling your chin closer to your knees. If you can’t grab your toes, this stretch is more enjoyable if you hold onto a towel pulled around the soles of your feet. Now spread your legs and do the same thing. This is often an uncomfortable stretch, but work on it. This stretch has a direct correlation to ability to defensive range. Finally, with the legs still spread, take 40-60 seconds and go to each leg, to hit the hamstrings one more time and to get the sides of your back.

Triceps/Shoulder Stretch: With your arms overhead, hold the elbow of one arm with the hand of the other arm. Gently pull

the elbow behind your head, creating a stretch. Stretch both sides. Another way to do this stretch, if you are limber enough, is to reach behind your head and down as far as you can with one hand and grab it with the other hand coming up from behind (you can use a towel to help do this). Again, 40-60 seconds of the easy to developmental stretches.

Bridge: A very good stretch for shoulders and upper body is done by placing your hands on a surface that is from shoulder to

waist high (refrigerators, chests of drawers, and stoves are good) about shoulder width apart and let your upper body hang down as you keep your legs straight. Your hips will be directly above your feet. This stretch will give your shoulders and upper back more flexibility and help you get the maximum torque with minimum body rotation, needed to attack down the line and from the middle. Only hold this stretch for 30 seconds.

Side Stretch: Stand with your feet about shoulder width apart and toes pointed slightly outward. Keep your legs fairly straight,

place one hand on your hip for support while you extend your other arm up and over your head. Now bend slowly to the side of your hip with your hand on it. Move slowly, don’t bounce. Another 30 second stretch.

Calf Stretch: Face a wall or something you can lean on. Stand a little way from this support and rest your forearms on it with

your forehead on the back of your hands. Now bend one knee and bring that knee toward the wall. Keep the other leg straight, heel down and your feet pointed straight ahead as you move your hips forward to stretch the calf of your straight leg. Reverse this to stretch the other leg.

Supplement these stretches with your favorites. Use these stretches as needed between exercises during the workout session. Conclude each workout session with some stretching.


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VI. Circuit Training Exercises Stamina, the capability to repeat actions without a decline in performance, foot speed, and body control are all contributors to determining how successful you are as a volleyball player. Blocking, defense, passing, hitting, and setting all become more effective with increased stamina, quickness and body control. You have all been asked to “jump quickly” or use “quick feet”; however, you will only be able to improve these areas through specific training. In the movement drills and while playing, adhere to the following rules:

1. Get your feet to your destination first, your body will follow. 2. Initiate all movements from a body ready balanced position and with weight slightly forward. 3. Your head should always be up. 4. Your back should always be straight. 5. In your mind, believe your feet are quick.

Special Note: after exercises 3 through 8 in the Circuit Training Routine you should be jumping rope. The amount of time is noted on the attached Circuit Training Worksheet. Push-up with a Twist: Start in the normal push-up position. Keep your left hand on the floor. Lift your right hand so it is 180 degrees above the left hand on the floor (2nd picture from the left). Return right hand to the floor. Next, keep your right hand on the floor and lift left hand so it is 180 degrees above the right hand. Return the left hand to the floor. This constitutes one repetition. See pictures to the right for the succession for this exercise. Prisoner Squats: Start with feet slightly wider than shoulder width apart. Put both hands behind your head. Bend at your knees until thighs are slightly past parallel to the floor. Return to the upright position keeping hands behind your head. This constitutes one repetition. See pictures at the right for the progression for this exercise. Front Plank with Leg Lift: Start in push-up like position with elbows supporting upper body. Lift left leg in the air and then return it to the floor. Lift right leg in the air and then return it to the floor. Leg lift should be held to a 5-count. Repeat for right leg. This constitutes one repetition. See pictures on the right for progression for this exercise. Forward Lunge: Start with feet shoulder width apart and hands behind head or at sides. Step forward with right leg, bend at knee until right thigh is parallel to the floor (do not touch floor with your other knee). Return to the upright position. Repeat this pattern by stepping forward with left leg. Return to upright position. This constitutes one repetition. See pictures to the right for the progression


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VI. Circuit Training Exercises (continued) Mountain Climber: Start in push-up position with back straight. First motion bring right knee forward as far as possible. Try to get your knee all the way up to your chest. Return the right leg to the starting push-up position. Repeat this movement with the left leg. Return the left leg to the starting push-up position. This constitutes one repetition. See pictures to the right for the progressions for this exercise. Tricep Push-up: Start in basic push-up position with back straight and fingers pointing forward. Lower your body to just above the floor, keeping your back straight. Return to starting position. This constitutes one repetition. See pictures to the right for the progressions for this exercise. Side Planks: Start with left arm straight and supporting your body weight (first picture). Bend left arm at elbow until almost toughing the floor (middle picture on the right). Return to starting position (third picture on the right). This constitutes one rep. Do the number of specified reps for the left arm, then switch and do the same number of reps for the right arm. This will satisfy the exercise’s requirement. Lateral Lunge with Knee Drive: Start in basic upright position with feet about shoulder width apart (first picture). Hands can be held together at the middle of your chest. Drive your left leg straight out to the side, bending at knee (second picture from left). Return to starting position and drive left leg in the air, thigh must be at least parallel to the floor (third picture from the left). Return to starting position. Repeat same motions with right leg. This constitutes on rep. V-Up Crunch: Start by lying on your back, flat on the floor. Raise both legs so they are straight up in the air (picture one). Next lift shoulders and upper back area off the floor, stretching with both hands to touch your toes (middle picture). Make sure you get your shoulders off the floor. Return to your starting position (last picture on the right). This constitutes on rep.


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VI. Circuit Training Exercises (continued) Cone Z-Slide Drill: Set up a series of four cones (or empty soda bottles with about 1” of water in the bottom) in a line about each 8 feet apart. The picture to the right represents the positioning of the cones. The trip out from the starting point is shown on the left half of the picture. The trip back to the starting point is shown on the right side of the picture. The trip out is done by sliding and moving forward. The trip back is done sliding and moving backwards. After one rep, pause for a five count and then start the next rep. Move as quickly as possible. Cone Shuttle Speed Drill: Set up a series of four cones (or empty soda bottles with about 1inch of water in the bottom) in a line each about 10 feet apart. The picture to the right represents the positioning of the four cones. This drill is comprised of four trips of varying distances. The first trip is from the starting point to the first cone and then back to the starting point. The second trip is from the starting point to the second cone and back to the starting point. Run trips to all four cones. The trip out is done running forward; the trip back is done running backwards. The completion of trips to all four cones constitutes one rep. After completing one rep, do a 10-count before starting the next rep. Move as quickly as possible. Cone Slide-Jump Speed Drill: This drill is similar to the Cone Shuttle Speed Drill. Set up a series of four cones (or empty soda bottles with about 1inch of water in the bottom) in a line each about 8 feet apart. The picture to the right represents the positioning of the four cones. This drill is comprised of four trips of varying distances. The first trip is from the starting point to the first cone and then back to the starting point. The second trip is from the starting point to the second cone and back. Do the same for the third and fourth cones. The trips are completed using basketball like slide steps. Make sure you keep your hands/arms in front of you, at least waist high (do not hold arms and hands like basketball defense). When you reach a cone, explode straight up (do not drift) into a volleyball block, use good volleyball blocking mechanics with arms and hands. Do slide-step trips out and back to all four cones. During the slide trip back to the starting point from a cone use a different lead foot than the trip out. The completion of trips to all four cones constitutes one rep. After completing one rep, do a 10-count before starting the next rep. Move as quickly as possible.


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VII. Plyometric Training Exercises Step Ups: Find a step. It should be somewhere safe. The step height should be at least 12” or higher if possible. Stand with your body parallel to the step. Start the drill by stepping up with your right leg, then step down. This constitutes 1 rep with the right leg. To complete this exercise, Step Ups must be done with both legs. If the requirements is 10 reps, do 10 Step Ups with your right leg and then do 10 Step Ups with your left leg. This meets the 10 rep requirements for the Step Up exercise. The pictures on the right show the starting and ending positions for one Step Up with the left leg. Jump Downs: You can use the same steps as the Step Up exercise. With both feet stand facing the front of the step (picture on left). Jump down using both legs. Absorb the landing by bending your legs at the knees so that your thighs are almost parallel to the floor (picture on the right). Hold that position for a 3-count. Get back up on the step. This constitutes one rep.

Crunches: Lay on the floor on your back, legs bent and hands should be locked behind your head or crossed on your chest. (See picture on left). Lift head and shoulder 8” - 12” off the floor and then return to the starting position (picture on far right). This movement constitutes one rep Cross-Over Block Jumps: This is the fundamental movement for front-row blocking. You will need about 10’ – 15’ laterally to do this exercise. Start in basic blocking position, Hands about the same height as ears and both legs slightly bent. The first step is with the leg that is the same as the direction you are moving. If you are moving to your left (second picture from left) the first step is with the left leg. Make sure you foot is pointed in the direction you are moving. This first step should be powerful and cover a decent amount of distance. The second step (third picture fro the left) is a cross-over step (right leg crosses left leg). At then end of this step, swing the left leg around, turning your body at the same time so your body position look like the picture on the right. At this point do a deep knee bend with both legs and jump as high as you can, extending arms as high as possible, fingers are spread, and hands are apart but not so far that a volleyball can go between them. Repeat these same mechanics in reverse taking yourself back to your starting position where another Block Jump occurs. The movement to the left ending in a Block-Jump, followed by the movement to the right ending with a Block Jump constitutes one rep. Make sure you get the all of the mechanics right in this exercise. That includes hand positioning, foot work, deep knee bends, and the jump with the hands and fingers properly extended. Do a 3-count and then start the next rep. Tuck Jumps: Stand straight up with your feet about shoulder width apart Do a deep knee bend with both legs (middle picture). Explode into a vertical jump, kicking both heels up and as close as possible to your butt. Quickly bring feet back to a landing position, returning to your starting position. This constitutes one rep. Reps should be done in quick succession. Finger Pushups: Lay face down on the floor. Move your arms and hands into the position to do a Finger Pushup (picture on the left). Your fingers should be facing forward. Using your knees as a fulcrum point (EVEN BETTER if can use your toes/feet better) do a pushup using only your fingers. Slowly lower yourself back to your starting position. This constitutes one rep. Do these pushups in quick succession. VII. Plyometric Training Exercises (continued)


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Hitting Approach Jumps: In your mind create an imaginary net. Move about 10’ away from the imaginary net. Get feet in position to make a hitting approach (picture on the left). Take either a four-step (R, L, R, L) or three-step (L, R, L) approach to the net. Make the first two steps big and powerful. Your second movement with your left foot puts it in the jump position, the right foot then moves into a balancing position (middle picture) for the jump. The jump occurs at this point. There should be a deep knee bend (fourth picture from left) and your arms should swing behind your hips. From this position the jump explosion occurs. The left arm comes to shoulder height and is used for balance. The right hand moves to a position behind the right ear. At this point the swing occurs followed by a balanced landing. This constitutes one rep. If you are left-handed everything is reversed. The four-step and three-step approaches become L, R, L, R and R, L, R respectively. Return to your starting position and do a 5-count before doing your next rep. Block Jumps and Transition: Face imaginary net, hands in blocking ready position (about ear height slightly in front of body). Do a deep knee bend and simulate a block jumping as high as you can. Extend arms and hands into the correct blocking position (hands penetrating imaginary net, fingers expanded, hands apart but not so far a volleyball could go between them). You should land in a balanced position with your feet slightly apart. Turn facing imaginary center of the court. Drop back about 10’ from imaginary net, getting to your hitting base point. This constitutes one rep. Do a 5-count as you walk back to your imaginary net to do the next rep. Leg Raises: Lay flat on your back, hands at your sides, crossed on your chest, or behind head. Raise both legs about 6”–8”. Hold this position for a 5-count. Lower legs back to the floor. This constitutes one rep. Do a 3-count

and then begin the next rep. Single Leg Lunges: Find something that is a 12” – 18” step. Start by placing your right leg/foot behind you on the raised step (See picture on the left). Next, step forward with your left leg into a lunge; bend at the knee so your thigh is at least parallel to the floor or slightly deeper (See middle picture). Then straighten up and return to the starting position. This constitutes on rep. Repeat this for the required number of reps and then switch leg positions and repeat the exercise for the required number of reps for your other leg. Repeated Long Jumps: Find a spot where you have about 30’ clear in front of you. Leave your hands hanging freely at your sides. Start the rep by bending both of your knees. Swinging your arms explode into a jump forward. Try to make that jump at least 3’ – 4’ in length. Repeat these steps until you have done 5 Long Jumps. After your 5th jump, jog back to your starting point. This constitutes one rep. Do a 10-count and then repeat the 5 Long Jumps for the next rep. . Repeated Side (lateral) Jumps: Finds something flat to lie on the floor to jump over. It should be 18” – 30” wide based on your ability to jump laterally. Stand with feet slightly apart. Do a deep knee bend and jump laterally (middle picture) across your prop on the floor. Land balanced on both feet. Repeat the lateral jump in the opposite direction back across your prop. This constitutes one rep. VIII. Strength Training Exercises


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Dumbbell Bench Press: this exercise can be done on a flat, incline, or decline bench. Grasp dumbbells with an overhand grip and lie on the back on a bench, with the knees bent to 90 degrees and your feet on the floor. The shoulder and elbow joints should both be at a 90-degree angle. Arch your back slightly. Push the dumbbells straight up until the elbows are locked. Lower the dumbbells to the starting position

Seated Military Press, with dumbbells: pick up a pair of dumbbells and sit down on a bench or chair. Lift the dumbbells into the starting position with the dumbbells at shoulder height, elbows out and palms facing away from your body. Your feet should be planted firmly on the ground and your back should be flat against the bench or chair. Drive the weights up straight overhead but do not lock your elbows out. Pause briefly at the top and then return the weights back to the starting position. This constitutes one rep.

Dumbbell Flyes: While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched. The elbows should be slightly bent throughout the whole movement. Raising and lowering the dumbbells to the starting position constitutes one repetition.

Reverse Flyes: sit on edge of bench or chair, feet flat on the floor. Bend over so chest is almost resting on thighs. Hold dumbbells next to feet and bend arms slightly. Open/raise arms out keeping elbows slightly bent. Raise your arms until they are parallel to floor. Slowly lower dumbbells back to the starting position. This constitutes one repetition.

Front Dumbbell Raises: Stand upright with your knees slightly bent and shoulder width apart. Palms should be towards thighs. Raise one dumbbell directly in front of you until your arm is parallel to the ground. Lower the dumbbell slowly to the starting position. Repeat this exercise with the other arm. A lift with both arms constitutes one repetition.

Biceps curls: Work both independently. Stand with feet about hip-width apart; hold the dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders. Keep the elbows stationary; bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom. This constitutes one rep. Do the number of required reps for the first arm, then repeat the number of required reps using the other arm.


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VIII. Strength Training Exercises (continued) Tricep Kickbacks: Stand upright next to bench, place one arm and one leg on bench. Your upper body should be parallel to ground floor. Holding a dumbbell in one hand, raise elbow so upper arm is parallel to the floor. Your elbow should be bent at a right angle (Reference picture on left). Extend arm/elbow to the back until the entire arm is parallel to the floor. Slowly return dumbbell/arm to the starting position. This constitutes one repetition. You must do both arms to complete the set.

Tricep Overhead Extension: Sit in a chair, feet firmly on the floor. Hold the dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support. Slowly let elbow fold so dumbbell is lowered behind head. Slowly extend arm back to starting position. Repeat for the desired number of reps. Switch arms and repeat the number of reps with the other arm to complete the set.

Wrist Curls: Grab a dumbbell in one hand. Lay your arm on bench or table. For the first step, position your hand so your palm is facing the floor. Lower a raise wrist (1 rep). After completing the number of specified reps, turn your arm so the palm of your hand is facing the ceiling. Raise and lower the dumbbell the specified number of reps. Switch hands, repeat reps. This satisfies the requirement of the set.

Rotator Cuff, Primary Muscle Curls - lay on your stomach on a bench. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower the hand slowly. This constitutes one repetition. Repeat the exercise with your right arm.

Rotator Cuff (external rotation) Laying On Side Dumbbell Lifts- lay on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it is level with your shoulder. (Like a backhand swing in tennis.) Lower the arm slowly. This constitutes one repetition. Repeat the exercise set with your right arm.

Rotator Cuff (internal rotation) Laying On Side Dumbbell Lifts - lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Like a forehand swing in tennis.) Lower the forearm slowly. Up and down movement constitutes one repetition. Repeat the exercise again with your left arm.

Rotator Cuff (external rotation) Knee Curls - sit on a bench with foot propped on seat so that when you rest your elbow on the knee, the upper arm remains parallel to the floor. Start with your hand in the air, perpendicular to the floor, and slowly rotate your upper arm in an arc toward the midline of your body until your forearm is just above parallel to the floor. Down and back to original position constitutes one repetition.

Rotator Cuff (external) Standing Dumbbell Rotation: from a standing position, grasp a dumbbell. Your upper arm should be parallel to the floor and your elbow should be bent at 90 degrees. Rotate the arm upward until your hand is directly above your elbow. Slowly return to the starting position. Slowly return arm/dumbbell to original position. The combined up/down

motion constitute one repetition.


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IX. Strength and Conditioning Work Sheet Explanation This section describes how to use the three Strength and Conditioning Work Sheet pages. These pages define the day-to-day exercise requirements. Attachment X.1 defines the Circuit Training exercise requirements which should be performed on Mondays and Thursdays. Attachment X.2 defines the Plyometric Training exercise which should be performed on Tuesdays and Fridays. Attachment X.3 defines the Strength Training exercises which are performed on Wednesdays. This blended program is designed to increase your strength, increase your stamina, and improve your quickness in the context of a competitive volleyball environment. Familiarize yourself with each of these three attached pages. Print your name in the space provided at the top of each page. . If you have access to gym facilities and you want use them, great! Maybe you want to use gym facilities for the Strength portion of the program on Wednesdays while doing the rest of the program at home. You can substitute different gym equipment for many of the exercises that have been identified using dumbbells. If you do not have access to a gym, then dumbbells will work well for most of the exercises. If necessary, stretch bands can be substituted for some of the exercises. Be creative if necessary! If you have no equipment maybe someone in your extended family or a friend has some of the equipment you need and would be willing to lend it to you. Call me if you need help.

What weight should I use? Use your judgment. You should be able to complete of the repetitions using perfect form Weights can be adjusted from workout to workout using the following guidelines: • If you achieve less than the number of reps in the set, reduce the weight for the next workout • If you achieve the number of reps in the set, keep the weight the same for the next workout • If you easily achieve more reps than specified for the set, increase the weight for the next workout

Each exercise has a number of sets and a number of repetitions identified with it. For example:

2 2 2 2 2 25 5 6 6 7 7

Prisoner Squats Hands on head, bend at knees, See Section VI, Circuit Training

This exercise, Prisoner Squats, is to be completed in 2 “sets”, the number of repetitions increases over a six day period during the program. If you see the following, a dark square, it means that exercise is not to be done that day or in this case for three days. After the first three days, the exercise starts with two sets and an increasing number of reps.

Reverse Flyes Follow directions in Section VIII. 2 2 2 4 6 8


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Most of the exercises for a particular day specify the same number of sets. The most likely exceptions are the running/quickness drills. So if the number of sets is two, go through all of the exercises completing one set of the specified repetitions and then repeat all of the exercises requiring a second set. As the program progresses, the number of repetitions may increase. As you move through the program, check off each day you have completed in the place provided. In the example below the first two days of this particular exercise routine have been completed and checked off.

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This strength and conditioning program is all about you. It is up to you to do it. You will not be called to check to see if you have been doing the exercises. This is your personal commitment. How serious a player are you? What is your commitment to being the best player you can be? This strength and conditioning program is not just for the best players or pre-season perceived varsity players. It can be effective for all players, including incoming freshmen. I believe role players are the people that make good teams great. If you are a role player, conditioning is just as important for you as any player on the team. You never know what demands your role will put on you in the tough matches or how your role may change. Will you be ready if your role suddenly changes in a big match? If you have any questions, of any nature, about this program, please do not hesitate to contact me. Rick Fidler Email: [email protected] Home (610) 678-5742 Cell: (610) 207-9739

Good luck girls!

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Juniata Men’s Volleyball - Berks Catholic High School · You should stretch before and after...

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