|
Flexibility Exercises
It is important that this type of work is carried out regularly so that the player will have a wide range of movement when performing all the skills of the game. It is essential that it is only carried out
after a thorough warm-up.
To increase flexibility the muscles must be stretched to their maximum. Once they have reached their maximum, any movements made must be done carefully and slowly so that damage to the tissues is avoided. Some
examples of suitable exercises are given below.
Quick Checklist: Back | Legs | Trunk | Shoulders
For the back:
- Arch-ups—-lying on the stomach with the arms extended, the arms, head and legs are raised as far as possible off the ground, thus arching the back.
- Back to back—this exercise is done in pairs. Standing back to back the partners link arms and one leans forward, thus pulling his partner off the ground so that he rests on his back. The procedure is then
reversed and the player in the air becomes the supporter.
- Cat stretches the press-up position is adopted and the performer raises his hips as high as possible off the ground. The hips are then lowered as the arms are extended and chest lifted.
- Lying on the back the legs are lifted up and back so that the knees touch the ground first on one side of the head and then on the next before returning to the starting position.
- Back arches—the hands are placed on the floor in front of the feet and then raised quickly so that the back is arched.
 Go to Quick Checklist
For the legs:
- Splits one foot is placed in front of the other and the player lowers himself as far as possible. Once this position is reached, he should turn to face the opposite direction.
- Touching the toes. The legs are kept together and straight at the knees while the player leans down and tries to place his palms on the floor.
- Reach thrust—with the feet astride the hands are pushed between them and as far behind the body as possible.
- In pairs, one player places his toes against his partner's spread thighs. Holding his partner's wrists he pulls him forward as far as possible.
Go to Quick Checklist
For the trunk:
- Trunk circling the player stands 1 m (3 ft) from a wall with his back to it. He then sweeps his arms round in a circle to touch the floor in front of him and the wall behind him.
- Trunk twisting—with the feet shoulder width apart, the arms are stretched out to the side of the body parallel to the ground. The player then twists the arms as far as possible behind him on either side.
- Side bends—standing with the feet apart and the arms above the head the player reaches as far as possible to each side. The trunk should not be bent forward.
Go to Quick Checklist
For the shoulders:
- The player stands opposite wall bars and grasps them at waist height by leaning forward keeping the back straight. The trunk is then forced down so that the shoulder muscles are stretched.
- Arm circling—the arms are circled both around and across the body. When preparing schedules for players the coach should take into account the weaknesses of the individual
and the time of the season. Volleyball unlike other sports does not have a clear-cut season. This means that the main bulk of the physical preparation, which is normally
carried out in the close season, will probably have to take place during the summer. Once the league and championship programme have ceased and the tournament
and festival season commences, players can start to prepare physically for the coming season, It is essential that the coach devises a schedule for each individual and
not one which all must use. Individual schedules will ensure that each player is carrying out work suited to his needs. A basic schedule, such as that outlined earlier, can
be used with the weights varied according to the individual and supplementary exercises added where necessary. The players must be closely supervised to see that they work
frequently and with sufficient intensity to make appreciable improvements in the performance factors.
Go to Quick Checklist
|
Developing Muscular Strength & Flexibility
