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Complete Conditioning for Volleyball
Foreword by Kevin Hambly
Series: Complete Conditioning for Sports
256 Pages
From more powerful attacks to higher block points at the net, you will reach new levels of performance on the court with Complete Conditioning for Volleyball.
In this one-of-a-kind video-enhanced resource, University of Illinois volleyball and strength and conditioning coach Steve Oldenburg provides you with access to the elite-level training that has helped the Fighting Illini become one of the most powerful Division I programs in the country.
In Complete Conditioning for Volleyball, you’ll learn to evaluate your current conditioning level and use those results to construct an individualized training program that emphasizes the development of your weakest areas. Armed with 184 exercises, you’ll be able to improve every aspect of your game to become an improved all-around player. Complete ready-to-use programs are included for immediate implementation for preseason, in-season, and off-season training. With the accompanying video-on-demand content, you’ll have access to enhanced demonstration of 42 exercises to ensure proper execution and allow you to experience maximum benefits.
Before you hit the court for your next match, add a copy of Complete Conditioning for Volleyball to your locker so you can become a dominant player on both ends of the court and lead your team to victory!
Part I Individual Assessment and Testing
Chapter 1 Individual Assessment
Chapter 2 Performance Testing and Data Collection
Part II Training
Chapter 3 Mobility
Chapter 4 Balance and Stability
Chapter 5 Strength
Chapter 6 Power
Chapter 7 Quickness and Agility
Chapter 8 Core Training and Shoulder Prehab
Chapter 9 Conditioning
Part III Training Programs
Chapter 10 Mobility Program Design and Implementation
Chapter 11 Off-Season Programs
Chapter 12 In-Season Programs
Steve Oldenburg has been an assistant strength and conditioning coach for the University of Illinois since 2004. In his current position, he oversees women’s volleyball, women’s soccer, men’s tennis, and men’s golf. He has also worked with football, men’s and women’s basketball, women’s tennis, women’s golf, softball, and baseball. Collectively, his Illinois teams have won seven Big Ten titles and participated in two national championship games.
Before coming to Illinois, Oldenburg was the strength and conditioning coach for the Grand Rapids Force of the United States Professional Volleyball League (USPV).
Oldenburg is a certified strength and conditioning specialist through the National Strength and Conditioning Association. He graduated from Central Michigan University in 2001 with a bachelor of science degree in health fitness with focus on prevention and rehabilitation. Oldenburg and his family reside in Champaign, Illinois.
"So many coaches are confident in teaching the technical skills of volleyball. However, the confidence is not as high with developing the physical component of athlete. Complete Conditioning for Volleyball will allow coaches to confidently develop a program that will provide their athletes with the best physical training available that will improve performance and reduce injuries".
Jim Stone-- Volleyball Training Solutions
The Movement Screen Test Part I ' Overhead Squat
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor.
Movement Screen
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor. The posture assessment, scapular dyskinesis test, and Ober's test are qualitative tests that are not scored but are critical for understanding the overall scope of the athlete's physical state. On completion of the movement screen, test scores are recorded and graphed to give athletes and coaches visual feedback of the overall results and areas needing improvement and to identify athletes who have a higher risk of injury.
Overhead Squat
Purpose
To assess total-body mobility and stability in a bilateral stance
Setup
The athlete performs the test while barefoot. The athlete's toes are on a line, feet straight forward with the insteps of both feet in vertical alignment with the outsides of the shoulders. The athlete holds a dowel rod overhead so that the upper and lower arms are at 90-degree angles.
Procedure
- The athlete presses the dowel rod maximally overhead.
- Keeping the dowel rod in the same plane, the athlete slowly descends into the deepest squat possible (figure 1.2).
- The athlete holds for 3 seconds at the bottom of the squat and returns to the starting position.
- The athlete is given a maximum of three attempts.
- If a score of 4 or 5 is not achieved (see table 1.1 for scoring criteria), the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor.
- If a score of 3 is not achieved, the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor. The athlete's feet are rotated out 15 degrees with the insides of the heels in vertical alignment with the outsides of the shoulders.
Overhead squat.
Assessment
The Jump Shrug From Floor Exercise
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps. Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-Based Power Training
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps.
Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-based training allows the athlete to perform explosive triple-extension movements of the hip, knee, and ankle through various loading parameters. Sets are performed at low repetition ranges, between two and five, with an emphasis on speed of movement and a high rest-to-work ratio to maximize power output.
Jump Shrug From Floor
Purpose
To develop lower-body explosive power
Equipment
Olympic barbell, bumper plates, clips
Starting Position
- Place the barbell on the floor with Olympic weights on each end.
- Walk to the bar until the shins are against it.
- Grasp the bar with a closed, pronated grip, hands shoulder-width apart.
- Sit the hips down so the knees are just above the arches of the feet.
- The back is neutral with the torso flexed slightly forward and the shoulders right above the hands.
- Keep the elbows locked out and retract the shoulder blades to create tension through the arms and take the slack out from between the bar and the weights.
Procedure
- Inhale and hold your breath.
- Keeping the same torso angle and the elbows locked, extend the hips and knees at a moderate to fast pace (figure 6.1a).
- Once the bar clears the knees, drive the hips forward and into a jump (figure 6.1b), extending at the hips, knees, and ankles (triple extension).
- Once the shoulders reach maximal height, release the bar and drop it to the platform (figure 6.1c).
Jump shrug from floor: (a) extend hips and knees; (b) drive hips forward into a jump; (c) when the shoulders are at maximal height, release the bar.
Exercise Distribution Within a Training Week
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
Lifting is divided into hip, chest, and shoulder - dominant exercises on Monday and Thursday and quad and back - dominant movements on Tuesday and Friday. This division of movements and muscle groups diminishes the negative or fatigue effect of back-to-back lifts.
Abdominal training is broken up, alternating the emphasis between front abs (rectus abdominis) and lateral abs (obliques) on back-to-back days. This format allows adequate recovery from day to day making it possible to train the abs every day.
In the early stages of plyometrics, drills can be broken down into vertical and horizontal or lateral movements (jumping versus bounding). These changes in movement patterns place different stresses and sheer forces on the joints, connective tissues, and muscles. The small variations in movement patterns and joint angles help with recovery from session to session.
In the early stages of acceleration, agility and reaction training movements can be broken down into sagittal and lateral movements. The sagittal plane relates to forward sprinting, pivoting and sprinting, and backpedaling. The lateral plane relates to side-to-side sprinting, cutting, and shuffling by separating the exercises performed on back-to-back workout days by the planes of movement, different movement patterns, joint angles, and joint sheer forces are placed upon the body, which promotes recovery from session to session.
Prior to undertaking a workout, athletes should perform a proper dynamic warm-up as well as any needed individual mobilizations so they can perform workout movements properly. Conditioning (table 11.7) should be performed postlifting on Tuesday and Friday to maximize the strength and power benefits of the exercise program. This allows for one or two days for the athlete to recover before the next workout session.
To maximize recovery, myofascial release techniques, mobilizations, stretching, or yoga should be performed on Wednesday and Saturday or Sunday.
The Movement Screen Test Part I ' Overhead Squat
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor.
Movement Screen
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor. The posture assessment, scapular dyskinesis test, and Ober's test are qualitative tests that are not scored but are critical for understanding the overall scope of the athlete's physical state. On completion of the movement screen, test scores are recorded and graphed to give athletes and coaches visual feedback of the overall results and areas needing improvement and to identify athletes who have a higher risk of injury.
Overhead Squat
Purpose
To assess total-body mobility and stability in a bilateral stance
Setup
The athlete performs the test while barefoot. The athlete's toes are on a line, feet straight forward with the insteps of both feet in vertical alignment with the outsides of the shoulders. The athlete holds a dowel rod overhead so that the upper and lower arms are at 90-degree angles.
Procedure
- The athlete presses the dowel rod maximally overhead.
- Keeping the dowel rod in the same plane, the athlete slowly descends into the deepest squat possible (figure 1.2).
- The athlete holds for 3 seconds at the bottom of the squat and returns to the starting position.
- The athlete is given a maximum of three attempts.
- If a score of 4 or 5 is not achieved (see table 1.1 for scoring criteria), the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor.
- If a score of 3 is not achieved, the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor. The athlete's feet are rotated out 15 degrees with the insides of the heels in vertical alignment with the outsides of the shoulders.
Overhead squat.
Assessment
The Jump Shrug From Floor Exercise
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps. Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-Based Power Training
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps.
Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-based training allows the athlete to perform explosive triple-extension movements of the hip, knee, and ankle through various loading parameters. Sets are performed at low repetition ranges, between two and five, with an emphasis on speed of movement and a high rest-to-work ratio to maximize power output.
Jump Shrug From Floor
Purpose
To develop lower-body explosive power
Equipment
Olympic barbell, bumper plates, clips
Starting Position
- Place the barbell on the floor with Olympic weights on each end.
- Walk to the bar until the shins are against it.
- Grasp the bar with a closed, pronated grip, hands shoulder-width apart.
- Sit the hips down so the knees are just above the arches of the feet.
- The back is neutral with the torso flexed slightly forward and the shoulders right above the hands.
- Keep the elbows locked out and retract the shoulder blades to create tension through the arms and take the slack out from between the bar and the weights.
Procedure
- Inhale and hold your breath.
- Keeping the same torso angle and the elbows locked, extend the hips and knees at a moderate to fast pace (figure 6.1a).
- Once the bar clears the knees, drive the hips forward and into a jump (figure 6.1b), extending at the hips, knees, and ankles (triple extension).
- Once the shoulders reach maximal height, release the bar and drop it to the platform (figure 6.1c).
Jump shrug from floor: (a) extend hips and knees; (b) drive hips forward into a jump; (c) when the shoulders are at maximal height, release the bar.
Exercise Distribution Within a Training Week
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
Lifting is divided into hip, chest, and shoulder - dominant exercises on Monday and Thursday and quad and back - dominant movements on Tuesday and Friday. This division of movements and muscle groups diminishes the negative or fatigue effect of back-to-back lifts.
Abdominal training is broken up, alternating the emphasis between front abs (rectus abdominis) and lateral abs (obliques) on back-to-back days. This format allows adequate recovery from day to day making it possible to train the abs every day.
In the early stages of plyometrics, drills can be broken down into vertical and horizontal or lateral movements (jumping versus bounding). These changes in movement patterns place different stresses and sheer forces on the joints, connective tissues, and muscles. The small variations in movement patterns and joint angles help with recovery from session to session.
In the early stages of acceleration, agility and reaction training movements can be broken down into sagittal and lateral movements. The sagittal plane relates to forward sprinting, pivoting and sprinting, and backpedaling. The lateral plane relates to side-to-side sprinting, cutting, and shuffling by separating the exercises performed on back-to-back workout days by the planes of movement, different movement patterns, joint angles, and joint sheer forces are placed upon the body, which promotes recovery from session to session.
Prior to undertaking a workout, athletes should perform a proper dynamic warm-up as well as any needed individual mobilizations so they can perform workout movements properly. Conditioning (table 11.7) should be performed postlifting on Tuesday and Friday to maximize the strength and power benefits of the exercise program. This allows for one or two days for the athlete to recover before the next workout session.
To maximize recovery, myofascial release techniques, mobilizations, stretching, or yoga should be performed on Wednesday and Saturday or Sunday.
The Movement Screen Test Part I ' Overhead Squat
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor.
Movement Screen
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor. The posture assessment, scapular dyskinesis test, and Ober's test are qualitative tests that are not scored but are critical for understanding the overall scope of the athlete's physical state. On completion of the movement screen, test scores are recorded and graphed to give athletes and coaches visual feedback of the overall results and areas needing improvement and to identify athletes who have a higher risk of injury.
Overhead Squat
Purpose
To assess total-body mobility and stability in a bilateral stance
Setup
The athlete performs the test while barefoot. The athlete's toes are on a line, feet straight forward with the insteps of both feet in vertical alignment with the outsides of the shoulders. The athlete holds a dowel rod overhead so that the upper and lower arms are at 90-degree angles.
Procedure
- The athlete presses the dowel rod maximally overhead.
- Keeping the dowel rod in the same plane, the athlete slowly descends into the deepest squat possible (figure 1.2).
- The athlete holds for 3 seconds at the bottom of the squat and returns to the starting position.
- The athlete is given a maximum of three attempts.
- If a score of 4 or 5 is not achieved (see table 1.1 for scoring criteria), the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor.
- If a score of 3 is not achieved, the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor. The athlete's feet are rotated out 15 degrees with the insides of the heels in vertical alignment with the outsides of the shoulders.
Overhead squat.
Assessment
The Jump Shrug From Floor Exercise
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps. Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-Based Power Training
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps.
Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-based training allows the athlete to perform explosive triple-extension movements of the hip, knee, and ankle through various loading parameters. Sets are performed at low repetition ranges, between two and five, with an emphasis on speed of movement and a high rest-to-work ratio to maximize power output.
Jump Shrug From Floor
Purpose
To develop lower-body explosive power
Equipment
Olympic barbell, bumper plates, clips
Starting Position
- Place the barbell on the floor with Olympic weights on each end.
- Walk to the bar until the shins are against it.
- Grasp the bar with a closed, pronated grip, hands shoulder-width apart.
- Sit the hips down so the knees are just above the arches of the feet.
- The back is neutral with the torso flexed slightly forward and the shoulders right above the hands.
- Keep the elbows locked out and retract the shoulder blades to create tension through the arms and take the slack out from between the bar and the weights.
Procedure
- Inhale and hold your breath.
- Keeping the same torso angle and the elbows locked, extend the hips and knees at a moderate to fast pace (figure 6.1a).
- Once the bar clears the knees, drive the hips forward and into a jump (figure 6.1b), extending at the hips, knees, and ankles (triple extension).
- Once the shoulders reach maximal height, release the bar and drop it to the platform (figure 6.1c).
Jump shrug from floor: (a) extend hips and knees; (b) drive hips forward into a jump; (c) when the shoulders are at maximal height, release the bar.
Exercise Distribution Within a Training Week
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
Lifting is divided into hip, chest, and shoulder - dominant exercises on Monday and Thursday and quad and back - dominant movements on Tuesday and Friday. This division of movements and muscle groups diminishes the negative or fatigue effect of back-to-back lifts.
Abdominal training is broken up, alternating the emphasis between front abs (rectus abdominis) and lateral abs (obliques) on back-to-back days. This format allows adequate recovery from day to day making it possible to train the abs every day.
In the early stages of plyometrics, drills can be broken down into vertical and horizontal or lateral movements (jumping versus bounding). These changes in movement patterns place different stresses and sheer forces on the joints, connective tissues, and muscles. The small variations in movement patterns and joint angles help with recovery from session to session.
In the early stages of acceleration, agility and reaction training movements can be broken down into sagittal and lateral movements. The sagittal plane relates to forward sprinting, pivoting and sprinting, and backpedaling. The lateral plane relates to side-to-side sprinting, cutting, and shuffling by separating the exercises performed on back-to-back workout days by the planes of movement, different movement patterns, joint angles, and joint sheer forces are placed upon the body, which promotes recovery from session to session.
Prior to undertaking a workout, athletes should perform a proper dynamic warm-up as well as any needed individual mobilizations so they can perform workout movements properly. Conditioning (table 11.7) should be performed postlifting on Tuesday and Friday to maximize the strength and power benefits of the exercise program. This allows for one or two days for the athlete to recover before the next workout session.
To maximize recovery, myofascial release techniques, mobilizations, stretching, or yoga should be performed on Wednesday and Saturday or Sunday.
The Movement Screen Test Part I ' Overhead Squat
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor.
Movement Screen
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor. The posture assessment, scapular dyskinesis test, and Ober's test are qualitative tests that are not scored but are critical for understanding the overall scope of the athlete's physical state. On completion of the movement screen, test scores are recorded and graphed to give athletes and coaches visual feedback of the overall results and areas needing improvement and to identify athletes who have a higher risk of injury.
Overhead Squat
Purpose
To assess total-body mobility and stability in a bilateral stance
Setup
The athlete performs the test while barefoot. The athlete's toes are on a line, feet straight forward with the insteps of both feet in vertical alignment with the outsides of the shoulders. The athlete holds a dowel rod overhead so that the upper and lower arms are at 90-degree angles.
Procedure
- The athlete presses the dowel rod maximally overhead.
- Keeping the dowel rod in the same plane, the athlete slowly descends into the deepest squat possible (figure 1.2).
- The athlete holds for 3 seconds at the bottom of the squat and returns to the starting position.
- The athlete is given a maximum of three attempts.
- If a score of 4 or 5 is not achieved (see table 1.1 for scoring criteria), the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor.
- If a score of 3 is not achieved, the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor. The athlete's feet are rotated out 15 degrees with the insides of the heels in vertical alignment with the outsides of the shoulders.
Overhead squat.
Assessment
The Jump Shrug From Floor Exercise
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps. Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-Based Power Training
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps.
Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-based training allows the athlete to perform explosive triple-extension movements of the hip, knee, and ankle through various loading parameters. Sets are performed at low repetition ranges, between two and five, with an emphasis on speed of movement and a high rest-to-work ratio to maximize power output.
Jump Shrug From Floor
Purpose
To develop lower-body explosive power
Equipment
Olympic barbell, bumper plates, clips
Starting Position
- Place the barbell on the floor with Olympic weights on each end.
- Walk to the bar until the shins are against it.
- Grasp the bar with a closed, pronated grip, hands shoulder-width apart.
- Sit the hips down so the knees are just above the arches of the feet.
- The back is neutral with the torso flexed slightly forward and the shoulders right above the hands.
- Keep the elbows locked out and retract the shoulder blades to create tension through the arms and take the slack out from between the bar and the weights.
Procedure
- Inhale and hold your breath.
- Keeping the same torso angle and the elbows locked, extend the hips and knees at a moderate to fast pace (figure 6.1a).
- Once the bar clears the knees, drive the hips forward and into a jump (figure 6.1b), extending at the hips, knees, and ankles (triple extension).
- Once the shoulders reach maximal height, release the bar and drop it to the platform (figure 6.1c).
Jump shrug from floor: (a) extend hips and knees; (b) drive hips forward into a jump; (c) when the shoulders are at maximal height, release the bar.
Exercise Distribution Within a Training Week
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
Lifting is divided into hip, chest, and shoulder - dominant exercises on Monday and Thursday and quad and back - dominant movements on Tuesday and Friday. This division of movements and muscle groups diminishes the negative or fatigue effect of back-to-back lifts.
Abdominal training is broken up, alternating the emphasis between front abs (rectus abdominis) and lateral abs (obliques) on back-to-back days. This format allows adequate recovery from day to day making it possible to train the abs every day.
In the early stages of plyometrics, drills can be broken down into vertical and horizontal or lateral movements (jumping versus bounding). These changes in movement patterns place different stresses and sheer forces on the joints, connective tissues, and muscles. The small variations in movement patterns and joint angles help with recovery from session to session.
In the early stages of acceleration, agility and reaction training movements can be broken down into sagittal and lateral movements. The sagittal plane relates to forward sprinting, pivoting and sprinting, and backpedaling. The lateral plane relates to side-to-side sprinting, cutting, and shuffling by separating the exercises performed on back-to-back workout days by the planes of movement, different movement patterns, joint angles, and joint sheer forces are placed upon the body, which promotes recovery from session to session.
Prior to undertaking a workout, athletes should perform a proper dynamic warm-up as well as any needed individual mobilizations so they can perform workout movements properly. Conditioning (table 11.7) should be performed postlifting on Tuesday and Friday to maximize the strength and power benefits of the exercise program. This allows for one or two days for the athlete to recover before the next workout session.
To maximize recovery, myofascial release techniques, mobilizations, stretching, or yoga should be performed on Wednesday and Saturday or Sunday.
The Movement Screen Test Part I ' Overhead Squat
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor.
Movement Screen
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor. The posture assessment, scapular dyskinesis test, and Ober's test are qualitative tests that are not scored but are critical for understanding the overall scope of the athlete's physical state. On completion of the movement screen, test scores are recorded and graphed to give athletes and coaches visual feedback of the overall results and areas needing improvement and to identify athletes who have a higher risk of injury.
Overhead Squat
Purpose
To assess total-body mobility and stability in a bilateral stance
Setup
The athlete performs the test while barefoot. The athlete's toes are on a line, feet straight forward with the insteps of both feet in vertical alignment with the outsides of the shoulders. The athlete holds a dowel rod overhead so that the upper and lower arms are at 90-degree angles.
Procedure
- The athlete presses the dowel rod maximally overhead.
- Keeping the dowel rod in the same plane, the athlete slowly descends into the deepest squat possible (figure 1.2).
- The athlete holds for 3 seconds at the bottom of the squat and returns to the starting position.
- The athlete is given a maximum of three attempts.
- If a score of 4 or 5 is not achieved (see table 1.1 for scoring criteria), the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor.
- If a score of 3 is not achieved, the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor. The athlete's feet are rotated out 15 degrees with the insides of the heels in vertical alignment with the outsides of the shoulders.
Overhead squat.
Assessment
The Jump Shrug From Floor Exercise
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps. Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-Based Power Training
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps.
Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-based training allows the athlete to perform explosive triple-extension movements of the hip, knee, and ankle through various loading parameters. Sets are performed at low repetition ranges, between two and five, with an emphasis on speed of movement and a high rest-to-work ratio to maximize power output.
Jump Shrug From Floor
Purpose
To develop lower-body explosive power
Equipment
Olympic barbell, bumper plates, clips
Starting Position
- Place the barbell on the floor with Olympic weights on each end.
- Walk to the bar until the shins are against it.
- Grasp the bar with a closed, pronated grip, hands shoulder-width apart.
- Sit the hips down so the knees are just above the arches of the feet.
- The back is neutral with the torso flexed slightly forward and the shoulders right above the hands.
- Keep the elbows locked out and retract the shoulder blades to create tension through the arms and take the slack out from between the bar and the weights.
Procedure
- Inhale and hold your breath.
- Keeping the same torso angle and the elbows locked, extend the hips and knees at a moderate to fast pace (figure 6.1a).
- Once the bar clears the knees, drive the hips forward and into a jump (figure 6.1b), extending at the hips, knees, and ankles (triple extension).
- Once the shoulders reach maximal height, release the bar and drop it to the platform (figure 6.1c).
Jump shrug from floor: (a) extend hips and knees; (b) drive hips forward into a jump; (c) when the shoulders are at maximal height, release the bar.
Exercise Distribution Within a Training Week
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
Lifting is divided into hip, chest, and shoulder - dominant exercises on Monday and Thursday and quad and back - dominant movements on Tuesday and Friday. This division of movements and muscle groups diminishes the negative or fatigue effect of back-to-back lifts.
Abdominal training is broken up, alternating the emphasis between front abs (rectus abdominis) and lateral abs (obliques) on back-to-back days. This format allows adequate recovery from day to day making it possible to train the abs every day.
In the early stages of plyometrics, drills can be broken down into vertical and horizontal or lateral movements (jumping versus bounding). These changes in movement patterns place different stresses and sheer forces on the joints, connective tissues, and muscles. The small variations in movement patterns and joint angles help with recovery from session to session.
In the early stages of acceleration, agility and reaction training movements can be broken down into sagittal and lateral movements. The sagittal plane relates to forward sprinting, pivoting and sprinting, and backpedaling. The lateral plane relates to side-to-side sprinting, cutting, and shuffling by separating the exercises performed on back-to-back workout days by the planes of movement, different movement patterns, joint angles, and joint sheer forces are placed upon the body, which promotes recovery from session to session.
Prior to undertaking a workout, athletes should perform a proper dynamic warm-up as well as any needed individual mobilizations so they can perform workout movements properly. Conditioning (table 11.7) should be performed postlifting on Tuesday and Friday to maximize the strength and power benefits of the exercise program. This allows for one or two days for the athlete to recover before the next workout session.
To maximize recovery, myofascial release techniques, mobilizations, stretching, or yoga should be performed on Wednesday and Saturday or Sunday.
The Movement Screen Test Part I ' Overhead Squat
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor.
Movement Screen
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor. The posture assessment, scapular dyskinesis test, and Ober's test are qualitative tests that are not scored but are critical for understanding the overall scope of the athlete's physical state. On completion of the movement screen, test scores are recorded and graphed to give athletes and coaches visual feedback of the overall results and areas needing improvement and to identify athletes who have a higher risk of injury.
Overhead Squat
Purpose
To assess total-body mobility and stability in a bilateral stance
Setup
The athlete performs the test while barefoot. The athlete's toes are on a line, feet straight forward with the insteps of both feet in vertical alignment with the outsides of the shoulders. The athlete holds a dowel rod overhead so that the upper and lower arms are at 90-degree angles.
Procedure
- The athlete presses the dowel rod maximally overhead.
- Keeping the dowel rod in the same plane, the athlete slowly descends into the deepest squat possible (figure 1.2).
- The athlete holds for 3 seconds at the bottom of the squat and returns to the starting position.
- The athlete is given a maximum of three attempts.
- If a score of 4 or 5 is not achieved (see table 1.1 for scoring criteria), the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor.
- If a score of 3 is not achieved, the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor. The athlete's feet are rotated out 15 degrees with the insides of the heels in vertical alignment with the outsides of the shoulders.
Overhead squat.
Assessment
The Jump Shrug From Floor Exercise
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps. Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-Based Power Training
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps.
Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-based training allows the athlete to perform explosive triple-extension movements of the hip, knee, and ankle through various loading parameters. Sets are performed at low repetition ranges, between two and five, with an emphasis on speed of movement and a high rest-to-work ratio to maximize power output.
Jump Shrug From Floor
Purpose
To develop lower-body explosive power
Equipment
Olympic barbell, bumper plates, clips
Starting Position
- Place the barbell on the floor with Olympic weights on each end.
- Walk to the bar until the shins are against it.
- Grasp the bar with a closed, pronated grip, hands shoulder-width apart.
- Sit the hips down so the knees are just above the arches of the feet.
- The back is neutral with the torso flexed slightly forward and the shoulders right above the hands.
- Keep the elbows locked out and retract the shoulder blades to create tension through the arms and take the slack out from between the bar and the weights.
Procedure
- Inhale and hold your breath.
- Keeping the same torso angle and the elbows locked, extend the hips and knees at a moderate to fast pace (figure 6.1a).
- Once the bar clears the knees, drive the hips forward and into a jump (figure 6.1b), extending at the hips, knees, and ankles (triple extension).
- Once the shoulders reach maximal height, release the bar and drop it to the platform (figure 6.1c).
Jump shrug from floor: (a) extend hips and knees; (b) drive hips forward into a jump; (c) when the shoulders are at maximal height, release the bar.
Exercise Distribution Within a Training Week
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
Lifting is divided into hip, chest, and shoulder - dominant exercises on Monday and Thursday and quad and back - dominant movements on Tuesday and Friday. This division of movements and muscle groups diminishes the negative or fatigue effect of back-to-back lifts.
Abdominal training is broken up, alternating the emphasis between front abs (rectus abdominis) and lateral abs (obliques) on back-to-back days. This format allows adequate recovery from day to day making it possible to train the abs every day.
In the early stages of plyometrics, drills can be broken down into vertical and horizontal or lateral movements (jumping versus bounding). These changes in movement patterns place different stresses and sheer forces on the joints, connective tissues, and muscles. The small variations in movement patterns and joint angles help with recovery from session to session.
In the early stages of acceleration, agility and reaction training movements can be broken down into sagittal and lateral movements. The sagittal plane relates to forward sprinting, pivoting and sprinting, and backpedaling. The lateral plane relates to side-to-side sprinting, cutting, and shuffling by separating the exercises performed on back-to-back workout days by the planes of movement, different movement patterns, joint angles, and joint sheer forces are placed upon the body, which promotes recovery from session to session.
Prior to undertaking a workout, athletes should perform a proper dynamic warm-up as well as any needed individual mobilizations so they can perform workout movements properly. Conditioning (table 11.7) should be performed postlifting on Tuesday and Friday to maximize the strength and power benefits of the exercise program. This allows for one or two days for the athlete to recover before the next workout session.
To maximize recovery, myofascial release techniques, mobilizations, stretching, or yoga should be performed on Wednesday and Saturday or Sunday.
The Movement Screen Test Part I ' Overhead Squat
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor.
Movement Screen
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor. The posture assessment, scapular dyskinesis test, and Ober's test are qualitative tests that are not scored but are critical for understanding the overall scope of the athlete's physical state. On completion of the movement screen, test scores are recorded and graphed to give athletes and coaches visual feedback of the overall results and areas needing improvement and to identify athletes who have a higher risk of injury.
Overhead Squat
Purpose
To assess total-body mobility and stability in a bilateral stance
Setup
The athlete performs the test while barefoot. The athlete's toes are on a line, feet straight forward with the insteps of both feet in vertical alignment with the outsides of the shoulders. The athlete holds a dowel rod overhead so that the upper and lower arms are at 90-degree angles.
Procedure
- The athlete presses the dowel rod maximally overhead.
- Keeping the dowel rod in the same plane, the athlete slowly descends into the deepest squat possible (figure 1.2).
- The athlete holds for 3 seconds at the bottom of the squat and returns to the starting position.
- The athlete is given a maximum of three attempts.
- If a score of 4 or 5 is not achieved (see table 1.1 for scoring criteria), the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor.
- If a score of 3 is not achieved, the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor. The athlete's feet are rotated out 15 degrees with the insides of the heels in vertical alignment with the outsides of the shoulders.
Overhead squat.
Assessment
The Jump Shrug From Floor Exercise
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps. Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-Based Power Training
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps.
Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-based training allows the athlete to perform explosive triple-extension movements of the hip, knee, and ankle through various loading parameters. Sets are performed at low repetition ranges, between two and five, with an emphasis on speed of movement and a high rest-to-work ratio to maximize power output.
Jump Shrug From Floor
Purpose
To develop lower-body explosive power
Equipment
Olympic barbell, bumper plates, clips
Starting Position
- Place the barbell on the floor with Olympic weights on each end.
- Walk to the bar until the shins are against it.
- Grasp the bar with a closed, pronated grip, hands shoulder-width apart.
- Sit the hips down so the knees are just above the arches of the feet.
- The back is neutral with the torso flexed slightly forward and the shoulders right above the hands.
- Keep the elbows locked out and retract the shoulder blades to create tension through the arms and take the slack out from between the bar and the weights.
Procedure
- Inhale and hold your breath.
- Keeping the same torso angle and the elbows locked, extend the hips and knees at a moderate to fast pace (figure 6.1a).
- Once the bar clears the knees, drive the hips forward and into a jump (figure 6.1b), extending at the hips, knees, and ankles (triple extension).
- Once the shoulders reach maximal height, release the bar and drop it to the platform (figure 6.1c).
Jump shrug from floor: (a) extend hips and knees; (b) drive hips forward into a jump; (c) when the shoulders are at maximal height, release the bar.
Exercise Distribution Within a Training Week
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
Lifting is divided into hip, chest, and shoulder - dominant exercises on Monday and Thursday and quad and back - dominant movements on Tuesday and Friday. This division of movements and muscle groups diminishes the negative or fatigue effect of back-to-back lifts.
Abdominal training is broken up, alternating the emphasis between front abs (rectus abdominis) and lateral abs (obliques) on back-to-back days. This format allows adequate recovery from day to day making it possible to train the abs every day.
In the early stages of plyometrics, drills can be broken down into vertical and horizontal or lateral movements (jumping versus bounding). These changes in movement patterns place different stresses and sheer forces on the joints, connective tissues, and muscles. The small variations in movement patterns and joint angles help with recovery from session to session.
In the early stages of acceleration, agility and reaction training movements can be broken down into sagittal and lateral movements. The sagittal plane relates to forward sprinting, pivoting and sprinting, and backpedaling. The lateral plane relates to side-to-side sprinting, cutting, and shuffling by separating the exercises performed on back-to-back workout days by the planes of movement, different movement patterns, joint angles, and joint sheer forces are placed upon the body, which promotes recovery from session to session.
Prior to undertaking a workout, athletes should perform a proper dynamic warm-up as well as any needed individual mobilizations so they can perform workout movements properly. Conditioning (table 11.7) should be performed postlifting on Tuesday and Friday to maximize the strength and power benefits of the exercise program. This allows for one or two days for the athlete to recover before the next workout session.
To maximize recovery, myofascial release techniques, mobilizations, stretching, or yoga should be performed on Wednesday and Saturday or Sunday.
The Movement Screen Test Part I ' Overhead Squat
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor.
Movement Screen
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor. The posture assessment, scapular dyskinesis test, and Ober's test are qualitative tests that are not scored but are critical for understanding the overall scope of the athlete's physical state. On completion of the movement screen, test scores are recorded and graphed to give athletes and coaches visual feedback of the overall results and areas needing improvement and to identify athletes who have a higher risk of injury.
Overhead Squat
Purpose
To assess total-body mobility and stability in a bilateral stance
Setup
The athlete performs the test while barefoot. The athlete's toes are on a line, feet straight forward with the insteps of both feet in vertical alignment with the outsides of the shoulders. The athlete holds a dowel rod overhead so that the upper and lower arms are at 90-degree angles.
Procedure
- The athlete presses the dowel rod maximally overhead.
- Keeping the dowel rod in the same plane, the athlete slowly descends into the deepest squat possible (figure 1.2).
- The athlete holds for 3 seconds at the bottom of the squat and returns to the starting position.
- The athlete is given a maximum of three attempts.
- If a score of 4 or 5 is not achieved (see table 1.1 for scoring criteria), the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor.
- If a score of 3 is not achieved, the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor. The athlete's feet are rotated out 15 degrees with the insides of the heels in vertical alignment with the outsides of the shoulders.
Overhead squat.
Assessment
The Jump Shrug From Floor Exercise
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps. Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-Based Power Training
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps.
Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-based training allows the athlete to perform explosive triple-extension movements of the hip, knee, and ankle through various loading parameters. Sets are performed at low repetition ranges, between two and five, with an emphasis on speed of movement and a high rest-to-work ratio to maximize power output.
Jump Shrug From Floor
Purpose
To develop lower-body explosive power
Equipment
Olympic barbell, bumper plates, clips
Starting Position
- Place the barbell on the floor with Olympic weights on each end.
- Walk to the bar until the shins are against it.
- Grasp the bar with a closed, pronated grip, hands shoulder-width apart.
- Sit the hips down so the knees are just above the arches of the feet.
- The back is neutral with the torso flexed slightly forward and the shoulders right above the hands.
- Keep the elbows locked out and retract the shoulder blades to create tension through the arms and take the slack out from between the bar and the weights.
Procedure
- Inhale and hold your breath.
- Keeping the same torso angle and the elbows locked, extend the hips and knees at a moderate to fast pace (figure 6.1a).
- Once the bar clears the knees, drive the hips forward and into a jump (figure 6.1b), extending at the hips, knees, and ankles (triple extension).
- Once the shoulders reach maximal height, release the bar and drop it to the platform (figure 6.1c).
Jump shrug from floor: (a) extend hips and knees; (b) drive hips forward into a jump; (c) when the shoulders are at maximal height, release the bar.
Exercise Distribution Within a Training Week
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
Lifting is divided into hip, chest, and shoulder - dominant exercises on Monday and Thursday and quad and back - dominant movements on Tuesday and Friday. This division of movements and muscle groups diminishes the negative or fatigue effect of back-to-back lifts.
Abdominal training is broken up, alternating the emphasis between front abs (rectus abdominis) and lateral abs (obliques) on back-to-back days. This format allows adequate recovery from day to day making it possible to train the abs every day.
In the early stages of plyometrics, drills can be broken down into vertical and horizontal or lateral movements (jumping versus bounding). These changes in movement patterns place different stresses and sheer forces on the joints, connective tissues, and muscles. The small variations in movement patterns and joint angles help with recovery from session to session.
In the early stages of acceleration, agility and reaction training movements can be broken down into sagittal and lateral movements. The sagittal plane relates to forward sprinting, pivoting and sprinting, and backpedaling. The lateral plane relates to side-to-side sprinting, cutting, and shuffling by separating the exercises performed on back-to-back workout days by the planes of movement, different movement patterns, joint angles, and joint sheer forces are placed upon the body, which promotes recovery from session to session.
Prior to undertaking a workout, athletes should perform a proper dynamic warm-up as well as any needed individual mobilizations so they can perform workout movements properly. Conditioning (table 11.7) should be performed postlifting on Tuesday and Friday to maximize the strength and power benefits of the exercise program. This allows for one or two days for the athlete to recover before the next workout session.
To maximize recovery, myofascial release techniques, mobilizations, stretching, or yoga should be performed on Wednesday and Saturday or Sunday.
The Movement Screen Test Part I ' Overhead Squat
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor.
Movement Screen
The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor. The posture assessment, scapular dyskinesis test, and Ober's test are qualitative tests that are not scored but are critical for understanding the overall scope of the athlete's physical state. On completion of the movement screen, test scores are recorded and graphed to give athletes and coaches visual feedback of the overall results and areas needing improvement and to identify athletes who have a higher risk of injury.
Overhead Squat
Purpose
To assess total-body mobility and stability in a bilateral stance
Setup
The athlete performs the test while barefoot. The athlete's toes are on a line, feet straight forward with the insteps of both feet in vertical alignment with the outsides of the shoulders. The athlete holds a dowel rod overhead so that the upper and lower arms are at 90-degree angles.
Procedure
- The athlete presses the dowel rod maximally overhead.
- Keeping the dowel rod in the same plane, the athlete slowly descends into the deepest squat possible (figure 1.2).
- The athlete holds for 3 seconds at the bottom of the squat and returns to the starting position.
- The athlete is given a maximum of three attempts.
- If a score of 4 or 5 is not achieved (see table 1.1 for scoring criteria), the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor.
- If a score of 3 is not achieved, the athlete repeats the test without the dowel rod, but with elbows extended and shoulders flexed at 90 degrees so the arms are parallel to the floor. The athlete's feet are rotated out 15 degrees with the insides of the heels in vertical alignment with the outsides of the shoulders.
Overhead squat.
Assessment
The Jump Shrug From Floor Exercise
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps. Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-Based Power Training
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps.
Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-based training allows the athlete to perform explosive triple-extension movements of the hip, knee, and ankle through various loading parameters. Sets are performed at low repetition ranges, between two and five, with an emphasis on speed of movement and a high rest-to-work ratio to maximize power output.
Jump Shrug From Floor
Purpose
To develop lower-body explosive power
Equipment
Olympic barbell, bumper plates, clips
Starting Position
- Place the barbell on the floor with Olympic weights on each end.
- Walk to the bar until the shins are against it.
- Grasp the bar with a closed, pronated grip, hands shoulder-width apart.
- Sit the hips down so the knees are just above the arches of the feet.
- The back is neutral with the torso flexed slightly forward and the shoulders right above the hands.
- Keep the elbows locked out and retract the shoulder blades to create tension through the arms and take the slack out from between the bar and the weights.
Procedure
- Inhale and hold your breath.
- Keeping the same torso angle and the elbows locked, extend the hips and knees at a moderate to fast pace (figure 6.1a).
- Once the bar clears the knees, drive the hips forward and into a jump (figure 6.1b), extending at the hips, knees, and ankles (triple extension).
- Once the shoulders reach maximal height, release the bar and drop it to the platform (figure 6.1c).
Jump shrug from floor: (a) extend hips and knees; (b) drive hips forward into a jump; (c) when the shoulders are at maximal height, release the bar.
Exercise Distribution Within a Training Week
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week.
Lifting is divided into hip, chest, and shoulder - dominant exercises on Monday and Thursday and quad and back - dominant movements on Tuesday and Friday. This division of movements and muscle groups diminishes the negative or fatigue effect of back-to-back lifts.
Abdominal training is broken up, alternating the emphasis between front abs (rectus abdominis) and lateral abs (obliques) on back-to-back days. This format allows adequate recovery from day to day making it possible to train the abs every day.
In the early stages of plyometrics, drills can be broken down into vertical and horizontal or lateral movements (jumping versus bounding). These changes in movement patterns place different stresses and sheer forces on the joints, connective tissues, and muscles. The small variations in movement patterns and joint angles help with recovery from session to session.
In the early stages of acceleration, agility and reaction training movements can be broken down into sagittal and lateral movements. The sagittal plane relates to forward sprinting, pivoting and sprinting, and backpedaling. The lateral plane relates to side-to-side sprinting, cutting, and shuffling by separating the exercises performed on back-to-back workout days by the planes of movement, different movement patterns, joint angles, and joint sheer forces are placed upon the body, which promotes recovery from session to session.
Prior to undertaking a workout, athletes should perform a proper dynamic warm-up as well as any needed individual mobilizations so they can perform workout movements properly. Conditioning (table 11.7) should be performed postlifting on Tuesday and Friday to maximize the strength and power benefits of the exercise program. This allows for one or two days for the athlete to recover before the next workout session.
To maximize recovery, myofascial release techniques, mobilizations, stretching, or yoga should be performed on Wednesday and Saturday or Sunday.
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