P ERFORMANCE VOLLEYBALL CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING VOLLEYBALL PLAYERS www.performancecondition.com/volleyball The 10 Considerations of Strength Development Part 2 Focus on Alignment, Symmetry and Upper Body Mike Arthur, M.S.C.C., University of Nebraska-Lincoln Coach Arthur is a Master Strength and Conditioning Coach and is regarded as one of the most knowledgeable strength coaches in the nation. Mike has been instrumental in developing the University of Nebraska into one of the premier collegiate strength and conditioning programs in the country for the past 25 years. He now coordinates the workout programs for student-athletes in all 22 Nebraska sports except football. His years at Nebraska directing the development of thousands of athletes have produced many advances in the strength programs used by athletes around the nation. His research helps Nebraska stay on the cutting edge and allows NU athletes to further develop their skills and talents. Among his many honors, Mike was named the 1995 National Collegiate Strength and Conditioning Coach of the Year and in 2003 the board of directors selected him for the USA Strength and Conditioning Coaches Hall of Fame. His vast experiences and unique practical research role at NU have allowed him to formulate this revolutionary approach to body mechanics and strength training. [Ed.] I BGN INT ADV Mike Arthur n part one, we introduced you to the first five considerations of strength development based on Ron Huska s teaching from the Postural Restoration Institute found online at www.posturalrestoration.com. For readers of this publication, the foundation of postural restoration can be found in the excellent eight-part series on the new off-season authored by Lisa Bartels. We will take a look at the final five considerations in this issue. The final five considerations refer to the illustrations we used in the last issue. Figures 22 thru 25 illustrate the sixth consideration of strengthening the adductors. Consideration 7, not doing overhead lifts, may be a little controversial (Figure 26). When an athlete does overhead lifts, they go into back extension. I said in part one that strengthening the back extensor muscles is a big no-no because the lats are too tight for this back extension. It is not bad to do overhead lift if the athlete can engage their abs and stay out of back extension. I would recommend to just leave them out. Why do you need them in sports? If you lift overhead with lats too tight and strong, they become back extensors that pull the scapula and arm out of whack. This can be a big problem for the throwing athlete. Another example is if athletes do cleans, you often see they have trouble racking the bar. The reason is not tight elbows, wrists or big biceps it is tight lats. Consideration 8 (Figures 27 to 30) says to strengthen the triceps and lower traps. The triceps third head attaches to the scapula to help stabilize it and the rib cage. The same is true for the lower traps. Most athletes have upper traps that are overworked, thereby lifting the shoulders up and weakening the lower traps. If you work the lower traps, this is in opposition to working the overhead lifts which help put the scapula in correct position on the athlete s rib cage. Consideration 9 (Figures 31-35) stretches the pecs and lats as they relate the first eight considerations. Pecs get overworked in most strength programs. When athletes do lat pull downs they think that it is the muscle group that opposes the chest, but that is false. If you think in three planes of motion, the pecs (especially horizontal) adduct the arms toward the body s midline along with the lats. They both attach to the humerus on the front part, almost at the same spot, with both being internal rotators. The only difference is that the chest flexes the arm and the lat extends the arm. If you look at most traditional strength programs the pecs, lats and upper traps are overworked and cause muscle imbalance; however, if you do work them, be sure you stretch them. Most Olympic lifters do not include lat and pec work in their training because it limits range of motion in the shoulder joint.
The final consideration (Figures 36-42) says to include single-leg exercises. This is in reaction to the fact that most strength programs incorporate the squat, which is a different type of movement from the single-leg exercise. If you stand and work on one leg, you incorporate more abductor and glute muscles to stabilize the leg. You use more adductor and quads when you squat. Your legs become sore when you do single-leg exercises but not when doing squats. You want to work the glutes which are hip extensors. The hip flexors are the muscles that cause problems as they get overworked and overused. These are the 10 considerations of strength development with focus on alignment, symmetry and the upper body. Together they create a simple approach to strength training an athlete while avoiding asymmetric development which is a leading cause of injury. O 1. Lie on your right side with legs bent ninety degrees and ball place between knees. 2. Inhale through nose as you pull left leg back. No not rotate shoulder back. 3. Exhale through mouth as you squeeze down with left knee. Should feel inside of left leg activate 4. Do ten repetitions breathing in through nose out through mouth. Figure 19 Left Adductors 1. Place band above knees. 2. Lie on side with feet on bolster. 3. Knees and hips bent 90 degrees 4. Shift left leg back, right leg forward. 5. Ankles together, back rounded. 6. Right hand on ground, left hand under head. Figure 20 Right Glute Max 1. Keep left leg back and raise right leg. 2. Right hip should be engaged. 3. Breath (long & slow) 4-5 times in through nose and out through mouth. 4. Relax repeat four more times. Figure 21 Figure 22 1. Stand with both feet at bottom of steps. 2. Place left foot on the first step. 3. Shift left hip to left and back. 4. Zipper should be lined up over left foot. 5. Both feet should be flat. 6. Toes pointed straight ahead. 7. Place right foot next to left foot and repeat.
Don t incorporate lat pull-downs, pull-ups, dips or shoulder presses Figure 23 1. Place hands on ground behind hips and feet directly in front of you. 2. Dig heels into ground and lift hips off ground. 3. Tuck hips up and pick right foot off ground (feel back of left hamstring engage). 4. Keep shoulder blades down and together (feel triceps engage). 5. Hold position and take 5 long breathes in through nose and out mouth. Figure 24 1. Lie on bench with hips and knees bent. 2. Raise hips slightly off bench. 1. Hold pulley handle in right hand. 3. Hold dumbbell in right hand with arm straight. 2. Shift into left hip and side bend trunk to 4. Keep palm facing in toward feet. left. 5. Lower dumbbell to left shoulder keeping elbow pointed 3. Pull shoulder blades down and together. up. 4. Raise handle to right, up and back. Feel 6. Raise dumbbell to straight arm position. right shoulder blade muscles engage. Figure 26 Figure 27
1.Shoulders supported on ball. 1. Place hand at shoulder height 2.Keep rib cage down. 2. Rotate to the left 3.Pull pelvis up by tightening glutes 3. Feel stretch across chest 4.Hang arms out to side 4. Keep abs engaged 5.Feel stretch across chest. 5. Breath in through nose out through mouth 6.Breath in though nose and out thru mouth 6. Hold for 5 breaths and repeat 2 3 times 7.Hold for 5 breaths and repeat 2 3 times Figure 28 Figure 29 1. Lie on elevated surface, with light dumbbell in left hand, lower arm over edge. 2. Place pad between bent knees and rotate legs to right. 3. Feel stretch across chest. 4. Breath in deep breathes through nose out through mouth. 5. Hold for 5 breaths and repeat 2 3 times Figure 30 1. Place left foot back and shift body to left side 2. Hold pulley handle in right hand and sink back into left hip. 3. Feel stretch through the lats and ribs. 4. Breath in through nose and expand ribs on side you are stretching. 5. Breath out through mouth and feel side stretch. 6. old for 5 breaths and repeat 2 3 times Figure 31
1.Align foot, knee, hips against wall 2.Reach as high as possible 3.Feel stretch thru the rib cage 4.Stretch right side more than the left 5. Breath feel rib cage expand when breathing in through nose. 6. Feel reach increase as you blow air out through mouth. Figure 32 Figure 34 1. Step forward with left foot and simultaneously rotate plate left. 2. You do not need to take a long step. 3. Lower right knee until it almost touches the ground. 4. Extend with the left leg and step all the way through into the next step with the right leg and simultaneously rotate plate to right side. 5. Take ten steps and then turn around. Take tens steps back to where you started. 6. Ten steps each direction constitutes one set of ten repetitions. 1. Step forward with left foot and lower dumbbells until they barely touch the ground. 2. You do not need to take a long step. 3. Lower right knee until it almost touches the ground. 4. Extend with the left leg and step all the way through into the next step with the right leg. 5. Take ten steps and then turn around. Take tens steps back to where you started. 6. Ten steps each direction constitutes one set of ten repetitions. Figure 33
1. Place right feet forward and left foot elevated on box. 2. Lower hips until right knee almost touches ground. 3. Keep lower back rounded. Figure 35 1. Swing left leg thru as right leg is extended. 2. Place left back on box and repeat. Figure 36 1. Place dumbbells on box at knee height. 2. Round lower back. Figure 37 1. Step up onto box (dumbbells and hips move together). Figure 38