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Post by wyomingpancake on Feb 21, 2017 23:35:31 GMT -5
I am now starting to train for beach season, and am looking for different unique lifts to enhance my talent, and become a better player. I know all the givens such as any formation of squats, cleans, snatch, box squats. Open to anything. As long as it challenges me and makes me better.
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Post by swift on Feb 22, 2017 3:34:31 GMT -5
If you already know all the lifts, then why would you ask? There are no secret leg exercises that will make you a pro volleyball player. Just do the exercises you mentioned and focus on speed and you'll be fine.
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Post by unrated on Feb 22, 2017 11:36:49 GMT -5
Do a search on 'jump training'. You'll probably find a few exercises there to rotate into your routine. Also, practice the jumping motion. Find a ceiling or other point that you can barely reach, then do a few sets of jump touches to see how many times you can reach it. Think form on the jumps AND the landing.
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Post by butteryhands on Feb 22, 2017 15:41:26 GMT -5
Most importantly you should get fit by doing volleyball drills and playing games. Thinks lots of quality repetitions done while using proper technique and consistent effort.
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Post by mongoliavolleyball on Feb 22, 2017 17:36:07 GMT -5
I think you should just keep doing the motions that are part of playing volleyball... approach, block etc... this way not only you are improving your volleyball skill, you are getting a workout in... Also do A LOT of JUMP ROPE! High intensity workouts...
Hope that helps?
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Post by Hawk Attack on Feb 24, 2017 0:26:52 GMT -5
I am now starting to train for beach season, and am looking for different unique lifts to enhance my talent, and become a better player. I know all the givens such as any formation of squats, cleans, snatch, box squats. Open to anything. As long as it challenges me and makes me better. The lifts are great but keep in mind, oftentimes people run to get in shape when they should be training to perform the act of run . The lifts are great to build power but your body has to understand what it's doing for it to cross over into your beach game. Here's a good article with Dalhausser that accentuates that point: www.stack.com/a/beach-volleyball-legend-phil-dalhausser-reveals-what-his-job-is-actually-likeFor tl;dr - "There wasn't much working out early on in my career, really. Just kind of playing volleyball a lot and that's about it. But there wasn't much working out. It wasn't until I met Todd Rogers who I started playing with that kind of showed me how to be a professional athlete. Along the lines of, you know, working out, stretching, and kind of taking care of your body.
I knew I should be doing Olympic lifts [at the time], but I was so weak and inflexible then that my strength coach was like, "I just can't throw you into Olympic lifts.'' It was like a slow progress. It took probably about six months or so before he was like, "All right, I think you're ready." So, just like Cleans and Snatches and Squats and stuff like that."One of the biggest areas of impact often overlooked in sand training is ankle flexion. If you can't squat "ass to grass" ( with perfect form) or you can't perform a box jump of significant height, think 24" or higher, without knee flexion (basically performing a jumping calf raise) then more than likely your beach game is going to suffer. The ability for your ankles to dorsiflex-to-plantarflex on a shifting surface with power is difficult to train. If you can deep squat (again, cannot stress this enough, with perfect form and without lumbar/thoracic spinal flexion) and you can box jump without bending your knees then you're probably in the clear for performing the requisite lifts. Snatches and jerks from a clean position, and really any sort of barbell complex is great. |
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Post by wyomingpancake on Feb 24, 2017 13:25:16 GMT -5
I am now starting to train for beach season, and am looking for different unique lifts to enhance my talent, and become a better player. I know all the givens such as any formation of squats, cleans, snatch, box squats. Open to anything. As long as it challenges me and makes me better. The lifts are great but keep in mind, oftentimes people run to get in shape when they should be training to perform the act of run . The lifts are great to build power but your body has to understand what it's doing for it to cross over into your beach game. Here's a good article with Dalhausser that accentuates that point: www.stack.com/a/beach-volleyball-legend-phil-dalhausser-reveals-what-his-job-is-actually-likeFor tl;dr - "There wasn't much working out early on in my career, really. Just kind of playing volleyball a lot and that's about it. But there wasn't much working out. It wasn't until I met Todd Rogers who I started playing with that kind of showed me how to be a professional athlete. Along the lines of, you know, working out, stretching, and kind of taking care of your body.
I knew I should be doing Olympic lifts [at the time], but I was so weak and inflexible then that my strength coach was like, "I just can't throw you into Olympic lifts.'' It was like a slow progress. It took probably about six months or so before he was like, "All right, I think you're ready." So, just like Cleans and Snatches and Squats and stuff like that."One of the biggest areas of impact often overlooked in sand training is ankle flexion. If you can't squat "ass to grass" ( with perfect form) or you can't perform a box jump of significant height, think 24" or higher, without knee flexion (basically performing a jumping calf raise) then more than likely your beach game is going to suffer. The ability for your ankles to dorsiflex-to-plantarflex on a shifting surface with power is difficult to train. If you can deep squat (again, cannot stress this enough, with perfect form and without lumbar/thoracic spinal flexion) and you can box jump without bending your knees then you're probably in the clear for performing the requisite lifts. Snatches and jerks from a clean position, and really any sort of barbell complex is great. This is was awesome to read. Cleans are probably my favorite, but snatches are questionable. I have people tell me their bad for shoulders and then I have people tell me their good for explosion and core stability. |
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Post by wyomingpancake on Feb 24, 2017 13:26:52 GMT -5
I think you should just keep doing the motions that are part of playing volleyball... approach, block etc... this way not only you are improving your volleyball skill, you are getting a workout in... Also do A LOT of JUMP ROPE! High intensity workouts... Hope that helps? Thanks for your advice. Yeah I love jump rope a lot, I'm barely working back into it due to the fact I had some serious shin split pain so I took a break. hopefully it wont bother me anymore. |
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Post by Hawk Attack on Feb 24, 2017 13:55:05 GMT -5
The lifts are great but keep in mind, oftentimes people run to get in shape when they should be training to perform the act of run . The lifts are great to build power but your body has to understand what it's doing for it to cross over into your beach game. Here's a good article with Dalhausser that accentuates that point: www.stack.com/a/beach-volleyball-legend-phil-dalhausser-reveals-what-his-job-is-actually-likeFor tl;dr - "There wasn't much working out early on in my career, really. Just kind of playing volleyball a lot and that's about it. But there wasn't much working out. It wasn't until I met Todd Rogers who I started playing with that kind of showed me how to be a professional athlete. Along the lines of, you know, working out, stretching, and kind of taking care of your body.
I knew I should be doing Olympic lifts [at the time], but I was so weak and inflexible then that my strength coach was like, "I just can't throw you into Olympic lifts.'' It was like a slow progress. It took probably about six months or so before he was like, "All right, I think you're ready." So, just like Cleans and Snatches and Squats and stuff like that."One of the biggest areas of impact often overlooked in sand training is ankle flexion. If you can't squat "ass to grass" ( with perfect form) or you can't perform a box jump of significant height, think 24" or higher, without knee flexion (basically performing a jumping calf raise) then more than likely your beach game is going to suffer. The ability for your ankles to dorsiflex-to-plantarflex on a shifting surface with power is difficult to train. If you can deep squat (again, cannot stress this enough, with perfect form and without lumbar/thoracic spinal flexion) and you can box jump without bending your knees then you're probably in the clear for performing the requisite lifts. Snatches and jerks from a clean position, and really any sort of barbell complex is great. This is was awesome to read. Cleans are probably my favorite, but snatches are questionable. I have people tell me their bad for shoulders and then I have people tell me their good for explosion and core stability. Snatches can be tough on the shoulders and wrists, for volleyball players it's probably better to take a medium vs wide grip and emphasis resistance training vs power, at least to start. Here's a good tip for finding a good weight for snatches, if you can return to the clean position without having to drop the weight and without pain or form compensations (especially in the back) then it's probably a good weight to be training snatches with. Semi-related tangent: Volleyball players really shouldn't be dropping their weights from any lift position anyway. Most major injuries in the sport come from landing improperly or cutting motions. When you train your body to just pick up a weight and then release it you're only training the concentric movement (the muscle shortening to produce power like while jumping). What's really more important for a volleyball player to train to reduce the likelihood of injury is the eccentric phase of a movement (muscle lengthening like bracing the impact of a landing). |
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Post by unrated on Feb 24, 2017 14:48:43 GMT -5
Super agreed on this one. Train your 'landing' muscles and flexibility. Your shoulders and achilles tendon will thank you.
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Post by mongoliavolleyball on Feb 24, 2017 23:20:27 GMT -5
I think you should just keep doing the motions that are part of playing volleyball... approach, block etc... this way not only you are improving your volleyball skill, you are getting a workout in... Also do A LOT of JUMP ROPE! High intensity workouts... Hope that helps? Thanks for your advice. Yeah I love jump rope a lot, I'm barely working back into it due to the fact I had some serious shin split pain so I took a break. hopefully it wont bother me anymore. I think diet is also a main factor in your training. I can attest that after I cut down on sugar, fat, and carbs did I see a big difference in my trainings. (I don't know what your diet is and not assuming either, just advising) Are you a pin hitter? Middle Blocker? Libero? Depending on your position, you will have to workout accordingly. |
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Post by ardatak on Feb 27, 2017 16:04:18 GMT -5
You cut fat AND carbs. Doesn't sound healthy. You need the right type of both of those food groups. Especially on the beach where things can get very anaerobic.
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