Today we are discussing Sprinting and why it is important for Volleyball athletes to sprint in their training programs. Often we see some change of direction and jumping, since these are very sport specific. However, we don’t see a lot of sprinting, even though it can be very ‘performance-specific’.
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If you're looking to jump higher on the court or on the beach, look no further.
Editor's Note: This is the fourth in a series of strength training articles written specifically for volleyball players. Ryan Jobs B.H.K. of Coastal Fitness prepared this series with his staff and we will be posting new articles regularly. This article is written by Johann Windt (CSCS B.H.K, PN-1) and focuses on jumping. You can contact Ryan directly on the Coastal Fitness website, or send us a message on our contact page.
As a strength coach for a large number of volleyball athletes, the most common question I get is: “How can I jump higher?” This article breaks down the answer I give when that question is put forward, and aims to explain the reasons behind the different components of the answer.
The first thing a person must learn to do in order to jump to their maximum capability is to learn to jump properly. If you are incapable of effectively making an overhand serve, it would be silly to immediately start working on your jump serve. One comes before the other. In the same way, trying to do effective vertical jump training must come after learning how to effectively jump and land. This alludes to the second article in this series, in that you need to learn to move well before you move often. The basic principles that must be present in a proper jump and landing include:
Knee tracking
The knees must remain in alignment with the ankles and hips. An inward collapse on the jump or the landing predisposes an athlete to knee injuries, and will cause issues if done repeatedly. Similarly, it is troublesome if the knees travel too far forward beyond the toe in jumping or landing.
The human body as a unit, made up of its bones, joints, and muscles and constituent parts, is designed to move in a specific way. We all know this. The knee, classified as a “hinge joint”, flexes and extends. This is why we all cringe together as we see a knee buckle inwards as the ACL gives way. It was not designed to move in that way. The shoulder, as a “ball-in-socket joint”, obviously moves in a different way than the knee or elbow joints. However, this idea extends further than just the injury risk during unnatural movement, and includes efficient and effective movement. For example, a player who can effectively coordinate an explosive triple extension with a well-timed arm swing will jump higher than a similar athlete that cannot coordinate these movements as effectively. Not only is the body designed to move specifically, but effective movement throughout the body produces the best performance. The ability of strength training in this context is paramount, as properly coached exercises emphasize efficient, strong, and powerful movements. In particular, there are a few movements that can be learned and reinforced in the weight room that have a direct carryover to volleyball performance.
Hips hinged backward on landing
One of the most foundational movements in the weight room and on the court is commonly referred to as the “hip hinge”. In its most basic form, the hinge takes place when the hips move backwards, with the spine staying in its neutral position. The core remains in a stable position while the hamstrings are slightly stretched. This position effectively loads the glutes and the hamstrings, prepares a player for explosive movement, and minimizes stress on the knees. On the court, a proper hinge appears in the ready position, jumping, and landing. In the weight room, various deadlift variations, kettlebell swings, Olympic lifts, and most bent-over exercises reinforce the proper execution of this movement.
Simply put, the knee is safest when it is in alignment with the foot. Deviation of the knee inwardly or outwardly puts a large amount of unwanted force on the knee and can create an array of knee issues. This can be especially problematic in females, as their naturally wider hips predispose the knee to drifting inward, contributing to the substantially higher rates of knee injuries among female athletes. Properly designed resistance training exercises emphasize proper movement of the knee, which can reinforce healthy knee position while jumping, landing, and moving on the court.
Mariah Bruinsma and Rosie Schlagintweit of The UBC Thunderbirds
