ERFORMANCE P VOLLEYBALL CONDITIONING ANEWSLETTER DEDICATED TO IMPROVING VOLLEYBALL PLAYERS Volume 16, Number 3 WHAT’S INSIDE? Knee Injury Prevention and More Jill Wosmek 1 nd Welcome to the 2 Edition of the All Electronic Movement Training Systems Performance Conditioning Volleyball- A newsletter Present: Avoiding the False Step dedicated to Improving the Volleyball Player 4 the Real 1st Step in Speed Training Thomas Sheehan We hope you enjoyed our first issue. Of the many effi- ciencies this change provides we are most excited about the abil- ity to instantly expand your knowledge through our new Chain- TM Links. When you see this link that means when you click you Postural Restoration Institute learn more. The link might be a past article from our world's Presents - The New Off-Season: largest conditioning library of over 500 articles. It may be a Balanced Regeneration Series #4 6 video clip showing you how to do an exercise properly or the Gluteus Medius Facilitation research study or abstract behind a particular statement within an Lisa Bartels article. Another benefit this change will provide is your ability to ask a question or gain more information from an author or the services s/he provides. Also you can contact us directly to make Putting Research into Practice - Mild a comment, give us ideas on things you would like to see or Anxiety Training May Prevent answer a question. Give it a try at [email protected] 9 “Choking” When It’s “All on the Line” These are just a few of the benefits our new format pro- MJ Engstrom vides. Many more will come as we evolve into this exciting new medium. We hope you enjoy! Ken Kontor, Publisher Gaining Volleyball Durability: A Performance Conditioning Cycling Preseason Training Program for Varsity and Junior Varsity Girls 11 Bob Takano Understanding and Preventing Age Specific Injury in the 13 Young Volleyball Athlete Bruce Morgan ALL NEW!! The Fit for Life-Volleyball The Athlete’s Way planning book and companion DVD provides you all the information you need to start an advance athlete’s fitness/conditioning program. Order Our All-in-One Package • The planner takes you step-by-step to start a program. • Free internet downloads give you a lifetime supply of testing, daily, weekly and sea- sonal/annual training plan logs. • The DVD demonstrates all the warm-up, cool down, injury prevention and volleyball improvement exercises so you do it right. “I would highly recommend this program to volleyball players on all levels who wish to improve their own personal fitness or who need guidance in breaking down their seasons, and to coaches who could benefit from this information regardless of what skill and/or fitness levels their team members are at.” -Bill Neville, Volleyball Coaching and Coaching Education Legend Features: Great starter program for young players. Volleyball skills circuits to improve fitness. Start by doing injury prevention exercises. Advance to strength exercises to improve jumping and court movement speed and mobility, add resistance as players develop. No equipment necessary to get started, ideal for club players. Planning guide can be used for any level of play. Order Today-Start Tomorrow! Meet the Author Ken Kontor is publisher of Performance Conditioning Volleyball newsletters, now in its 13th year of publishing and 11 volleyball-specific conditioning books. He is a founding member of the USA Volleyball Sports Medicine and Performance Commission and is the Curriculum Developer for the USA Volleyball, Volleyball Conditioning Accreditation Program (VCAP). ORDER FORM Yes!Rush via 2-3 day U.S. Mail FOR FASTER SERVICE CALL: 1-800-578-4636 OR, VISIT OUR WEB SITE: WWW.PERFORMANCECONDITION.COM Item # FFL-VB —$29.95 Name ________________________________________________________ QTY ITEM NO. DESCRIPTION PRICE Address_______________________________________________________ ______ _____________ ______________________________ __________ ______ _____________ ______________________________ __________ City ________________________________State_____Zip _____________ ______ _____________ ______________________________ __________ Phone: ( ______)___________________ E-Mail: _____________________ ______ _____________ ______________________________ __________ Mail check or purchase order with this form to: Subtotal ________ Performance Books and Videos, P.O. Box 6819, Lincoln, NE 68506 Shipping charges ________ Payment Information: Charge my Visa MasterCard AMEX Discover Total enclosed ________ Shipping charges U.S. and Canada: Card Number: __________________________Expire date: _____________ First item. $4.95 Signature ____________________________________Date _____________ Each additional item . $1.00 Each item international surface mail add . $2.50 Allow 7 to 10 days for delivery—4 to 6 weeks international. ERFORMANCE P VOLLEYBALL CONDITIONING ANEWSLETTER DEDICATED TO IMPROVING VOLLEYBALL PLAYERS Volume 16, Number 3 Knee Injury Prevention and More Jill Wosmek, MA, ATC, U.S. Women's National Volleyball Team Jill Wosmek (Silver Lake, Minn.) is in her first year as the full-time certified athletic trainer for the U.S. Women's National Volleyball Team as part of USA Volleyball's sports medicine program. She has six years experience in the athletic training field in four collegiate athletic departments. With USA Volleyball, Wosmek is in charge of evaluating and assessing injuries, design and imple- mentation of treatment and rehabilitation plans, and providing injury prevention methods to the U.S. Women's National Team players. As a traveling member of the staff, her daily duties include pre-practice treatments, lengthy core and dynamic warm-up with the team, monitor practice, rehabilitation, post-prac- tice treatments, designing and implementing the weight training program and providing recovery treat- ments. Wosmek worked two academic seasons (August 2007 to May 2009) as the athletic trainer for the Penn State University women's and men's volleyball teams. During her time, the Nittany Lion women's vol- leyball team won two NCAA Division I titles and the men's volleyball team won a NCAA National Jill Wosmek Collegiate Volleyball Championship title. INTRODUCTION ince the institution of Title IX of the Educational Assistance Act in 1972, there has been a subsequent BEG rise in sports participation by 900 percent with females in high schools and 500 percent at the colle- INT giate level. The dramatic rise in female sport participation was soon coupled with the rise in knee ADV injuries seen between the sexes. Current statistics show that a female athlete is anywhere from 4 to 7 times more likely to suffer from a knee injury in comparison to an equal male counterpart [Myer et al. 2005].S Researchers, sports medicine professionals, coaches and athletes have been exploring the topic of why the increased injury rate and what can we do to prevent these injuries The research goes to great lengths to decipher where the gender gap with knee injuries becomes so prevalent. Statistically it is clear that puberty plays a role with the increased incident rate with female athletes. Not only will age be a predictor - we must analyze overall muscular strength, hormonal changes, sport demands, biomechanical technique along with volume, intensity and recovery with your sport. Net Link: View the NCAA's full report HERE! Symbols to Success THE RESEARCH IS TELLING US… Articles preceded by So what have we learned from the research? I have had the BGN indicates author believes content is for beginning-level athletes with training age of 0 to 2 opportunity to be semi-involved in this epidemic. During my career I years. have spent multiple years as a certified athletic trainer in the NCAA INT indicates author believes content is for sport (intermediate)-level athletes with training Division I and II levels. I participated in both the NCAA Injury age of 2 to 4 years. Surveillance System [ISS] data collection and local research projects ADV indicates author believes content is for expert-level athletes with training age of over 4 looking at injury incident rates and factors. years. Recently, I have had the opportunity to meet and discuss with ODV indicates author believes content is for outdoor volleyball. Dr. Tim Hewett what truly are the take-homes in the research and what NOTE: Training age year is continuous, year-round conditioning beyond just playing volleyball. is the next step in implementing a prevention program. Dr. Hewett R and his staff at the Cincinnati Children's Hospital are truly leading the following article indicates the content has been reviewed by the editorial board. way in state-of-the-art biomechanical analysis and implementation of O following article indicates the content is the sole opinion of the author. appropriate programs starting with the athletes at an early age. This publication brought to you I could spend a significant amount of time explaining their in cooperation with research and how they are implementing prevention programs within the school districts, but will opt to bypass the topic and move onto what we are doing with the elite athletes on the U.S. Women's National Volleyball Team. We have incorporated Dr. Hewett's work into our own program design and have been seeing a positive correlation with overall injury rates Sports Medicine and and sports performance. I encourage you all to take a few minutes and edu- Performance Commission KNEE INJURY PREVENTION cate yourself on the work completed by Dr. Hewett's group and how it links with the current research that is somewhat