Education for the Leaders in Junior Volleyball. We Are JVA

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1 Education for the Leaders in Junior Volleyball We Are JVA

Control Panel to the right of your screen. Questions will be answered at the end of the session.

2 Presented By Rick Butler Casey Steinbrecher, Club Director Assistant Coach James Sports Performance Madison University If you have a question during the webinar, please type it in the Questions box in the Control Panel to the right of your screen. Questions will be answered at the end of the session. This webinar is being recorded. An e- mail containing the recording will be sent as a follow-up to each registrant.

3 High School Season Season begins in June or July with HS summer camp August training 2x per day for 1-2 weeks During season daily training Weekly conference matches. Weekend tournaments Totaling matches in a week season Teams are often playing or practicing 6x per week College Comparison Season lasts about 15 weeks which includes 3 weeks of preseason training Post season play can last 1-4 additional weeks Approximately matches played Most teams only practice 3-4 times a week during season and are limited to 20 countable hours per week.

4 Club Season Often starts immediately after high school ends with tryouts followed by the start of 2-4 days a week practices Most clubs tournament season runs January through end of June (or early-july if USAV) although more and more clubs are starting play in December Teams often play up to 5 matches in a single day and 9 matches (as many as 27 sets) in a 2 day tournament Elite teams may play 80+ matches per season with many played on plastic tile on top of a concrete floor College Comparison From January to March the athletes train/lift/condition for 8 hours per week for about 7 weeks Then train/lift/condition for 20 hours a week for the following 6 weeks with only 4 dates for outside competition.

5 Summer Camp Season Many athletes then head off to camps, High Performance Programs, College Camps, High School Leagues, etc. Virtually no rest since the start of their HS season back in August Is this the problem or Contributing Factors? Multi-Sport Athletes go from one training to another, from one competition to another training or another competition These athletes go 5-6 days per week for straight months but we don t see the over-use injuries that many volleyball athletes experience

6 Players are coming in injured or on the verge of injury 1 in 4 come in with a career long nagging injury. Essentially 1 in every class 1 in 11 have a career ending injury Players are coming in Burnt Out or unmotivated to train.

7 Repetitive Training (especially jumping & spiking) Competitive Cauldron Theory (100% effort to score and win at everything we do!) This can contribute to incorrect skill execution in attempt to score points. Emphasis on the compressive components that lead to overuse injures (attack-block-jump) Historically male dominated training techniques to train female athletes who do not have the same body or connective tissue structure to hold up to the workload. Players specializing by sport and position too soon to develop athletic movements and IQ.

8 Proper preparation Adequate Recovery Nutrition Training Plan Emphasis Training Variety Volume vs. Intensity Controlling Inflammation Active Rest and Recovery

9 Are we preparing the female body for the rigors of training and competition? What is needed? No one will touch the F/M words (fat to muscle ratio) because it is not politically correct! Too much too soon? (Pressure to get recruited before the athlete s body can develop)

10 Recovery is the active process to return the body to a normal, healthy, rested state so it may once again go through training at the highest level possible. Allows the body to continually become stronger This process is as important as training but often over-looked, both in high school and club.

11 We need more of it! When, How, and How Long? Are we educated enough to train our athletes? Can our players compete at their highest level?

12 Intense work and activity causes the blood sugar to drop requiring the muscles to use protein from the body. This causes loss of lean body mass and adversely affects recovery. Eat a small meal that contains protein and carbohydrates immediately following training or competition. Plan NUTRITIOUS snacks/meals in between matches, especially at convention centers.

13 The basic excess of skill repetition (jumping, landing, and spiking) can lead to overall soreness, shin splints, jumpers knee, low back soreness and shoulder pain. Repetition of incorrect mechanics. Are we advancing too quickly? Would we let you fly a plane if you couldn t land correctly? Pay attention to the surfaces we play on. The soreness is from micro tears in the muscles and the fascia (skin that surrounds the muscle). This a good thing since after muscles are torn down they become even stronger through rest and recovery process.

14 Plan a low-impact practice on Monday and Tuesday following a tournament that allows for rest and recovery yet gives each player and the team a chance to improve and have a productive practice (Key points in planning the practice) (Training suggestions for the practice)

15 The lower a drill is in intensity, the greater it can be in volume and vice versa. A 20 min. wash drill for example, with multiple free balls entered by coach requires a great number of jumping, attacking and blocking reps (more than in an entire match). Following a day or weekend of competition, low to moderate intensity training is best. This should also be incorporated into training leading up to an important competition.

16 Mandatory icing during a tournament should be used to fight inflammation that occurs from the constant repetition of high stress activities (jumping, swinging). Controlling and eliminating inflammation of the joint and connective tissue is absolutely crucial to assisting in the recovery process.

17 The body actually heals itself through movement and the vascular system, when stimulated, pumps blood through the body and sends oxygen and other nutrients to the muscles, allowing them to begin the healing and recovery process. Similar processes also take place with the connective tissue when exposed to light exercise and also light stretching to keep ligaments and tendons active.

18 Light weight training, yoga, swimming, bike riding and other moderate intensity type of non-compressive exercises are all classified as active rest and actually speed up the entire recovery process. A light volleyball practice can be used for a recovery period as long as the principles talked about are adhered to during the training session.

19 Monday: Weight Training Only (no practice) Tuesday: Off Wednesday: 1st contact emphasis with no jumping (MB's work on mats with no compression training) Thursday: Attack / Block / Component-Rally training (passing last 30 min. of training) Friday: Component-Competition emphasis (passing last min. of training) Saturday-Sunday: Play tournament or Off

20 3:30: Setter's & Libero's 4:00-4:20: Active Warm Up 4:20-4:50: Ball Control Circuit 4:50-5:10: 9 ball dig-set / 6 person (10 min each side) 5:10-5:20: Serving (elastic) "Corners to Cones 5:20-6:20: Defensive Stations (15 min per station) (1) COB 3 deep pursuit (2) 2 across back (split- touch- load) (3) Floorwork (dive-roll-collapse) (4) Boxes LF-MF-RF: Position Digging 6:20-6:55: Position Training: OH's & Libero/ DS's: passing Middles: 3 stations: (1) Block FW on soft mats (2) 3 ball weave attack routes no jump (3) "accu-spike" arm swing technique Setters: Triangles to LF- RF-BR 6:55: Cool down / PT

21 All practices 2 hours or less. Decrease in time as season progresses. Monday- low intensity, low impact, active stretching passing, serving, watch video from weekend matches. Tuesday- higher intensity, jumping, 6 on 6 drills, higher volume, correct mistakes from weekend. Begin preparing for opponents. Wed- high intensity, lower volume, continue preparing for opponents. Thur- yoga, film, walk through rotations, pass and serve. Fri- pass and serve, compete. Sat- pass and serve, compete Sun- off with active stretch for recovery.

22 The injury epidemic with the HS age athlete is not due to overtraining, but improperly training. Players need to be athletes before they can be volleyball players. Let them play other sports, learn how to move to prevent injury. We need to know when to train hard but also when to train smart. Less training will lead to a lower level of overall skill. We need a higher level of skill but we need a highly skilled healthy player!

23 As junior coaches, we need to know how to plan a practice as well as how to plan a SEASON. We need to understand that when kids come out of high school they have been over played and under trained! High School coaches need to understand that when a team has 14 matches in 15 days, the practices between those matches must focus on low impact training and enhancing the recovery process. Currently that is not the case. We must monitor (1) volume vs. intensity and (2) stress the recovery cycles These areas need to be monitored and built into the daily, weekly and seasonal training plans.

24 We need to think long and hard about starting club practices in November. Instead, think about starting practices in December and competition in January. A longer more controlled preseason means easing into training and competition so players can recover from the high school season and be healthy and prepared for a junior season that is longer in length, but less intense in playing volume.

25 The number of healthy, skilled volleyball players is declining as the number of participants is increasing. We are being forced to recruit athletes only in the game for 1 to 3 years. Healthy, less bad habits to break, motivated to learn. A knee brace is a red flag. We are telling our recruits to play other sports such as basketball, track, swimming, soccer. We have told recruits to forego their senior club season to rest and renew them for college.

Reminder: Type your question into the Question Box of your Go To Meeting control panel at Reminder: Type your question into the Question Box of your Go To Meeting control panel at the top right of

26 Reminder: Type your question into the Question Box of your Go To Meeting control panel at Reminder: Type your question into the Question Box of your Go To Meeting control panel at the top right of your screen. If you have questions after the webinar or would like more information, you may Rick at and Casey at If you have a topic that you would like to present or a topic that you would like to get more information on, please let us know. Jenny Hahn, Executive Director jenny.hahn@jvavolleyball.org Lisa Pierce, Membership Development & Services lisa.pierce@jvavolleyball.org Briana Schunzel, Marketing & Membership Coordinator briana.schunzel@jvavolleyball.org

27 What Makes a Club Recruiting Coordinator Great? Wednesday, February 19, :00pm CT / 1:00pm ET Integrating Technology Into Your Club Program: Planning, Execution and Reflection/Feedback Wednesday, February 26th, :00pm CT / 1:00pm ET Feedback: Make sure your coaches understand what they are REALLY saying the importance of non-verbal communication Wednesday, March 5th, :00pm CT / 1:00pm ET

Girls Divisions 10-18 Top 2 Teams in each Division Earn a Paid Entry to

28 Girls Divisions Top 2 Teams in each Division Earn a Paid Entry to AAU Nationals! JVA Members Save $95/Team by 2/15 No Stay to Play Policy Attend the AVCA/NCSA College Prep Combine Thursday, April 3, 2014 Over 400 teams registered to play! Register on AES

Here s a basic outline of a typical week:

Here s a basic outline of a typical week: Summer Training for Boys Soccer Program: The workout program is considered voluntary. However, it is in your best interest to complete this program to the best of your ability. These workouts are to help