Pool Workout- Volleyball Specific

[Semp12]

Just wanted to get a forum opinion on pool workouts..

I know some coaches who love them because of the low impact, and some who don't even consider it. How does everyone feel?

I know coaches which have athlete's swimming laps. Not sure I agree with that, Free style, breast, back, and butterfly all aren't great on the shoulders, but possibly not too bad if its just once in a while.

Shallow end workouts which can be considered good: shuffles, backpedals, running with a plate, and other controlled exercises.

Just wanted to see what anyone had to say on the topic.

[dumper4]

Here is the pool workout that I use with my collegiate guys:

Warm-up
Swim 4 x 25yds as fast as you can
Rest :30 sec between each set
Shallow end
Shuffle side to side 1 x 25yds each way
Carioka side to side 1 x 25yds each way
Sprint/backpedal 1 x 25yds each way
Ankle Hops (In Place) 4 sets, :30sec
Squat Jumps 4 sets, :30sec
Alternating Split Jumps 4 sets, :30sec
Leap Frogs 2 x 25yds
Deep End
In place sprints 3 sets, :30sec
Kick Board Relays (2-4 teams)
Game (Water Polo, Basketball, etc...) Water polo can be played in the shallow end as well since a couple of our guys can't swim.

[ckoz]

I use my days off from practice to go and get cardio done at the pool. I really like the low impact aspect and I really think it does wonders for my shoulders. I usually do 50-60 lengths of alternating breast stroke/freestyle of ten lengths each. Using the breast stroke as more of a break set and go hard on the freestyle. I have never done any shallow end plyo stuff but if you had the space I can't see it hurting any. I haven't had any issues with it affecting my play in a negative way, if anything I lose weight and in turn don't beat up on my knees as much on every jump. I'd recommend swimming for any volleyball player for sure.

[dumper4]

50-60 Lengths is a lot! Add that to the number of swings the guys are taking at practice during the week, and matches. There may be some future issues with overuse of the shoulder joint. Swimming can be advantages if the athlete knows how to perform the swimming technique correctly. I know nothing about swimming technique, therefore, my guys stay away from it. However, that number of lengths is silly.

[Semp12]

Many people feel that swimming a freestyle stroke will help your swing (or throw for baseball) as it mimics the swing (or throw). This is actually not true as the stroke is mostly what would be considered the follow through after contacting the ball.

I know some collegiate swimmers have shoulder impingement problems, but that is probably more from overuse. I would fear overuse when combining the swings with the strokes too much.

Thanks for the responses though.

[ckoz]

50-60 takes me 45 minutes (max) so no I don't consider this to be a unrealistic workout. Maybe for a beginner but the way I described it 10 lengths at a time alternating freestyle and breast stroke is, sure, a tough work out but like I said before I do it on my day off so it's definitely not breaking me down to much. Try whatever you can handle I'm just offering up my routine and what I think has helped me a lot on the court.