ERFORMANCE P VOLLEYBALL CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING VOLLEYBALL PLAYERS Volume 19, Number 5 My How Periodization Has Grown Back in the 80s, periodization was popularized by Yuri Verkhoshansky WHAT’S noted Soviet coach and one of the primary lecturers in our NSCA educational tours behind the Iron Curtain. I will never forget his lecture on the topic. His INSIDE? approach was simple. In order to see the effectiveness of his training and if his athletes were fatigued from training, he would, on a random basis ask an athlete to do a five step alternate leg jump for distance. He would measure the result Combining Strength and Movement and based on his knowledge of the athlete and previous test results determine Specific Conditioning to Volleyball Part 2 just where the athlete was. All based on the work of Hans Seyle and the Gwen Egbert 1 S.A.I.D. principle of Specific Adaptation to Imposed Demand. Putting a Stop to Injuries in Our Youth Athletes: How to Implement a Long Term Athlete Development 3 Plan Part 2: Early Specialization Rich White Strength and Conditioning at the Club Level- Fitting it to a T Ken Kontor 5 Yuri Verkhoshansky (left) and Ken Kontor Today we have GPS, Heart Rate monitors placing data in algorithms and force plate data providing feed back on power production. What we eat and when is periodized based on activity. Mental training is periodized based on stress. All leading to Recovery as the next Big Thing in conditioning. These Creating a Daily Nutritional Plan advances in periodization and the focus on recovery will advance the condition- Shelley L. Holden, Ed. D & 8 Christopher M. Keshock, Ph. D ing process to the next level. Great! But there are still some important things to remember in periodized planning. • Know your athletes. Just as with Yuri, he took simple data and his gut feel- ings, applied the S.A.I.D. principle and got results. • Combine practice/competition workload with conditioning workload. The relationship/communications of the coach and conditioning coach is criti- Matching Jumping Type cal to this. with Jump Training 9 • Focus on recovery first. In planning, start with recovery days and compe- Ryan Maedel titions and build in workload from there. Something to think about. Fit to a T-4 Teaching Menu Builder Ken Kontor 11 NEW From the Publishers of Performance Conditioning Volleyball “Fit“Fit toto aa T”T” thethe UltimateUltimate ConditioningConditioning ExperienceExperience fromfrom thethe UltimateUltimate VolleyballVolleyball ConditioningConditioning AuthorityAuthority What is Fit to a T? No two conditioning programs are alike. If something "fits to a T" then it's perfect for your purpose and no one else. Our 7-T system guides you to fit your program to a T to get your athletes fit to perform at their best. What makes us the authority? 650 articles from 229 authors for over 17 years! Largest, Most Comprehensive Volleyball Conditioning Library in the World. HERE’S WHAT YOU GET • Fit to a T- Designing Your Own Conditioning Program Quick Starter Kit-All Levels of Play using the 7-T system. • Weekly updates putting our achieves to work for you on: 1. Program design 2. Volleyball athletic skill development (jumping, quick movement, agility). 3. Resource center: volleyball-specific injury prevention, nutrition, training psychology sport medicine and science and much more SUBSCRIBE NOW Try it for a month $19.95 Do it for a year $99.95 ERFORMANCE P VOLLEYBALL CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING VOLLEYBALL PLAYERS Volume 19, Number 5 Combining Strength and Movement Specific Conditioning to Volleyball Part 2 Gwen Egbert, Head Volleyball Coach, Doane College Important Consideration: his three part series provides the volleyball coach special strength exercises overloading BGN movements and positions specific to volleyball. These exercises do not adequately provide INT progressive overload which is the basic principle of developing strength, power and mus- ADV T4 T cle. Ideally these exercises should be part of a general base strength program that pro- gressively overload to gain muscle, strength and power. - Ken Kontor, publisher Head Coach Gwen Egbert joined the Doane College Tiger staff in Spring 2013. Egbert brought a decorated resume to Doane following an outstanding high school coaching career at Papillion-LaVista and Papillion-LaVista South High Schools. She was named the Lincoln Journal Star Coach-of-the-Year in 2002 and 2012 while earning the Omaha World Herald honor in 2003. Net Link: Read Part 1 of this article series HERE. Gwen Egbert Band Drills Figure 8 Movement: Secure bands using a figure 8. Start half way between the cones. Start with left foot shuffle around in a figure 8 fashion Symbols to Success foward. Feet should stay in contact with Articles preceded by the floor the entire time. Reverse direc- BGN indicates author believes content is for beginning-level athletes with training age of 0 to 2 tion. Then do figure 8 moving laterally. years. INT indicates author believes content is for sport (intermediate)-level athletes with training Variation #1 reverse direction age of 2 to 4 years. Start- Variation #2 lateral shuffle ADV indicates author believes content is for expert-level athletes with training age of over 4 Half Way Variation #3 reverse direction years. Between ODV indicates author believes content is for outdoor volleyball. Cones NOTE: Training age year is continuous, year-round conditioning beyond just playing volleyball. R following article indicates the content has been reviewed by the editorial board. Shuffle O Around following article indicates the content is the sole opinion of the author. Article preceded by a T + a number 1-7 indicate the article is relevant to one or more T’s in our 7-T system of program design. T-1= Training Age (see above)/History T-2= Time T-5=Testing T-3= Tools T-6=Total Workload Lateral Start T-4= Teaching T-7=Team Position To find out more about Fit to a T program go to: www.performancecondition.com/ultimate-conditioning-library/volleyball This publication brought to you in cooperation with Sports Medicine and Performance Commission COMBINING STRENGTH AND MOVEMENT SPECIFIC CONDITIONING To add the ball do partner band drills with a volleyball tossing and catching moving to the net and toss and pass moving to the net. This can also be done in a star pattern sequence. Lateral Around 2 Lateral Around 1 Box Work 1. 1 leg take off land on 2 feet Movement: Run to the box taking off on one foot and landing on two feet on the box, jump down landing in a loaded position. 3. 4 steps right/left left/right 2. Machine gun hop over mat onto box Movement: Run to box in four steps Movement: Run to a location several feet in front of the box hop onto box. right/left/right/left jumping onto the box and jump Jump down. down laterally. Repeat in the other direction. Jump Hop Load Land in Transition 4. Blocking move Movement: Hop to box jumping on box with blocking movement. Land in transition. This can be done with a step crossover, block. PAGE 2 PERFORMANCE CONDITIONING VOLLEYBALL, VOLUME 19, NUMBER 5 COMBINING STRENGTH AND MOVEMENT SPECIFIC CONDITIONING / EARLY SPECIALIZATION 5. Hitter move Movement: Transition to box right/left/right/jumping on box landing to the side. Don’t miss part 3 in the next issue! O Be sure to get a copy of Gwen's DVD that shows these exercises and more go to: http://www.championshipproductions.com/cgi-bin/champ/p/Volleyball/Innovative-Conditioning-for-High-School- Volleyball_VD-02859.html?mv_source=kkperfcond Contact Gwen at: [email protected] Putting a Stop to Injuries in Our Youth Athletes: How to Implement a Long Term Athlete Development Plan Part 2: Early Specialization Rich White, CSCS, USAW, strength and conditioning coach Northern Lights Junior Volleyball Club, Burnsville, MN Rich has been a strength and conditioning professional for 7 years. He graduated from Gustavus Adolphus College where he earned his Bachelor’s degree in Health Fitness and Coaching. He began his career at the National Strength and Conditioning Association where he worked with Colorado College Hockey, University of Colorado at Colorado Springs Volleyball, and a wide variety of tacti- cal and Olympic athletes. Rich then spent one season with the Kansas City Royals organiza- tion as a strength and conditioning coach in their minor league system. Currently, Rich is a strength and conditioning coach at Northern Lights Junior Volleyball Club and as of this spring will begin his graduate assistantship as a strength and conditioning coach at Concordia-St. Paul in Minnesota. He is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association and a certified sports performance coach through USA Weightlifting. An alarming study presented to the American Medical Society for Sports Medicine studied 1,206 “specialized” athletes ages 8-18. Nearly two-thirds had had an injury, and more than half has suffered an injury from overuse—193 of them were serious. The authors of the study concluded that specialization had resulted in “higher rates of injury, Rich White increased psychological stress and quitting sports at a young age.” –Courtesy of St. Louis Post Dispatch BGN ccording to www.stopsportsinjuries.org, more than 3.5 million kids under the age of 14 receive treatment for INT ADV A PERFORMANCE CONDITIONING VOLLEYBALL VOLUME 19, NUMBER 5 PAGE 3 EARLY SPECIALIZATION sports injuries each year. Moreover, overuse injuries are responsible for nearly half of all sports injuries to middle and high school- ers. Jim Hoffman is an owner of a training and rehab facility that deals a lot with young injured athletes.