Goal: Improved performance and injury prevention
Muscles used: Latissimus Dorsi, Teres Major
Equipment: Physioball, chair or post
Our focus this week is enhancing the effectiveness of our spike by increasing the range of motion in our latissimus dorsi (lats). The lats are the widest and most powerful muscle of the back. The anatomy of the lats can be seen here:
One of the keys to an effective spike is reaching full extension of the hitting arm to achieve a high point of contact.
Who better to demonstrate perfect hitting technique than Misty May-Treanor?
Due to it's insertion on the humerus (upper arm bone) if the lattisimus dorsi muscle is tight or shortened this will impede our ability to reach up for that buttery set. Umm...buttery sets.
So to ensure that you can reach up and get yours try out this stretch:
Roll the ball forward by extending the arms and allowing your hips to shift backwards.
Continue to extend the arms forward and your hips backwards until a stretch is felt in the upper back, lats, or shoulders.
Gaze down toward the floor to keep your cervical spine neutral.
Hold this position for 15- 30 seconds. Repeat 1-2 times.
You can also perform this stretch with a partner by holding onto their forearms, slowly bending your knees and leaning back.
Thanks for reading and be sure to check back next week for more beach volleyball conditioning exercises.
See you on the beach!
Eric Hand, MA, CSCS
Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness
"We're all athletes. Some of us are just farther along in our training."
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