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Condition Your Core
From Complete Conditioning for Volleyball, by Al Scates & Mike Linn
The abdominal and lower back muscles are the bridge connecting the upper and lower body, so they encounter a great deal of stress. Therefore, any athlete must devote serious attention to maintaining those muscles. Volleyball players should integrate abdominal training into the beginning, middle, and end of their workouts. That conditions those muscles to perform almost constantly, as they do during a match or game. A balance should be achieved between abdominal and lower back exercises.
REGULAR ABDOMINALS
Purpose: To strengthen the upper abdominals.
Procedure: Lie on back with legs together and knees slightly bent. Keeping palms on the top of the legs and arms locked, raise torso until touching kneecaps. Return to starting position.
Key Points: Keep arms fully extended and locked. Keep palms on top of legs, not off to the side. Stop at the kneecap.
Volume: Low to high intensity. No weight.
KNEE UPS
Purpose: To strengthen the lower abdominals Procedure: Lie on back with legs extended and hands face down beneath the glutes. Bend knees to 90-degree angle. Kick legs back to starting position.
Key Points: Keep lower back fl at on the fl oor. Don’t let feet touch the fl oor. Concentrate on keeping stomach tight.
Volume: Low to high intensity. No weight.
HIP UPS
Purpose: To strengthen lower abdominals.
Procedure: Lie on back with legs extended out and hands face down under the glutes. Lift knees up to 90-degree angle by bending them. Once knees are up, kick legs straight up into extension, concentrating on hips coming up off the fl oor. Bring legs back to starting position.
Key Points: Keep lower back fl at on the fl oor. Keep feet from touching the fl oor. Concentrate on keeping the stomach tight throughout the movement.
Volume: Low to high intensity. No weight.
SUPERMAN
Purpose: To strengthen the spinal erectors.
Procedure: Lie on stomach with arms extended over head.
Keeping arms and legs extended straight, raise upper and lower torso off the fl oor at the same time. Hold for a count of two.
Key Points: Concentrate on keeping the upper and lower torso rigid. Stay in control. Concentrate on keeping back tight throughout the movement. Perform with low to moderate intensity.
Volume: Low to high intensity. No weight.
RUSSIAN TWIST
Purpose: To strengthen the obliques and lower back.
Procedure: Sit on the fl oor with feet in a stationary position. Keep arms extended straight out in a dig position. Lean upper torso back and a 45-degree angle. Turn upper torso from side to side, pausing briefl y in the middle each time.
Key Points: Keep hands up and arms extended throughout the exercise. Keep back arched and chest out. Concentrate on taking big, full turns. Keep stomach tight throughtout the movement.
Volume: Low to high intensity. No weight.
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