Fast Twitch Fitness

Exercise of the Week: Happy, Healthy Knees Part IV

2010-07-25T09:35:00.000-07:00

Level: Beginner to Advanced

Specificity: Quadriceps strengthening

Goal: Injury prevention/rehabilitation

Equipment: none

This week we'll continue our series on patellar tendinitis or "jumper's knee", the most common overuse injury for volleyball players. The anatomy of the knee can be seen here, and an excellent overview of common knee injuries and rehab exercises to consider here.

The past few weeks we have focused on increasing range of motion in the surrounding musculature of the knee, primarily the quadriceps and hamstrings. This week we'll discuss how to begin strengthening these muscles.

We'll begin our strengthening exercises with the lying straight leg raise. This exercise can be added to your rehab program when the knee pain has started to decrease.

Start position - Lie on your back with your good knee bent so that your foot rests flat on the floor. Straighten your injured leg.

Tighten the top of the thigh muscle of your injured leg. Slowly, raise your leg about 8-12 inches off the floor, hold for a 5 count at the top , and then lower the leg in a controlled manner. Completely relax your thigh muscles and then repeat for a total of 10 repetitions.

Perform up to 3 sets of 10 repetitions every other day, as tolerated.

Remember, this information should be used in conjunction with the advice of your health care provider. Thanks for reading and be sure to check back for the next exercise in our series on Healthy, Happy Knees.

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."

Pictures from health.com

Exercise of the Week: Happy, Healthy Knees Part III

2010-07-18T13:24:00.000-07:00

Level: Beginner to Advanced

Specificity: Quadriceps and Hip Flexor flexibility

Goal: Injury prevention/rehabilitation

Equipment: Strap or towel

This week we'll continue our series on patellar tendinitis or "jumper's knee", the most common overuse injury for volleyball players. The anatomy of the knee can be seen here, and an excellent overview of common knee injuries and rehab exercises to consider here.

The lying quadriceps stretch, an excellent exercise for prevention and rehabilitation of patellar tendinitis, is our exercise this week. Remember static stretching exercises, like the lying quadriceps stretch, should be performed after a thorough warm-up. An example of a volleyball specific warm-up can be seen here.

Start position: Lie facedown on the floor with the legs extended. Bend your left knee and grasp the top of your foot or ankle with your left hand. You can use a strap or towel if you cannot grasp your foot. Gradually pull your foot toward your glutes until you feel a stretch along the front of your left thigh. Be careful not to twist your knee.

Hold the stretch for 15 to 30 seconds or 3 to 5 deep breaths. Switch legs and repeat 3 times for each side. It is important to stretch to the point of mild tension and not to over stretch during this movement.

Incorporate the lying quadriceps stretch into your routine 3-7 times per week.

Remember, this information should be used in conjunction with the advice of your health care provider. Thanks for reading and be sure to check back for the next exercise in our series on Healthy, Happy Knees.

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."

Pictures from kinesiology.wikispaces.com

Exercise of the Week: Happy, Healthy Knees Part II

2010-07-09T11:55:00.000-07:00

Level: Beginner to Advanced

Specificity: Hamstring flexibility

Goal: Injury prevention/rehabilitation

Equipment: Stool

Last week we discussed patellar tendinitis or "jumper's knee", the most common overuse injury for volleyball players. The anatomy of the knee can be seen here.

This week we'll introduce the standing hamstring stretch, an excellent exercise for prevention and rehabilitation of patellar tendinitis. Static stretching exercises should be performed after a thorough warm-up, demonstrated here.

Start position: Stand in front of a stool, about 15 inches high, with pelvis and shoulders square to the stool. Place the heel of your right leg on a stool with toes pointed up to the ceiling. Keep your right leg straight, or place a micro-bend in the knee if you are prone to hyper-extension of the knee.

Ensure that the left foot is pointed straight ahead.

Reach the crown of your head to the ceiling, creating length in your spine as you slowly hinge at the hips, leaning forward until you feel a mild stretch in the back of your right thigh.

As you lean forward, lead with your chest and look straight ahead, ensuring that you keep your spine long and back flat.

Hold the stretch for 15 to 30 seconds or 3 to 5 deep breaths. Switch legs and repeat 3 times for each side. It is important to just stretch to the point of mild tension and not to over stretch, or hyperextend the knee during this movement. The goal is not touch your toes, but to feel a mild stretch in the hamstrings.

Incorporate the standing hamstring stretch into your routine 3-7 times per week.

Thanks for reading and be sure to check back for the next exercise in our series on Healthy, Happy Knees.

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."

Pictures from floota.com

Exercise of the Week: Happy, Healthy Knees

2010-07-04T15:23:00.000-07:00

Did you know the most common overuse injury for volleyball players is patellar tendinitis or “jumper’s knee?” Jumping to spike or block a ball requires a high rate of force production which can stress the patellofemoral joint and patellar tendon, which connects the femur (thigh bone) and patella (knee cap). Patellar tendinitis occurs when the patellar tendon becomes inflamed, due to overuse, resulting in symptoms of pain and swelling localized to the bottom of the patella. Patellar tendinitis increases with time spent playing and is more common in those with a higher vertical jump.

Given the frequent occurrence of this injury, this week we'll begin a series on injury prevention for the knee. The knee is the largest joint of the body and allows for flexion and extension of the lower leg. Without this joint we would not be able to run or jump which really takes some of the excitement out of volleyball, don't you think?

Let's take a quick look at the anatomy and kinesiology of the knee.

Flexion of the knee is performed by the hamstrings. The quadriceps are responsible for knee extension.

Now that you have a solid understanding of the anatomy of the knee be sure to check back in the upcoming weeks as we explore some of the best exercises to promote pain free knees.

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."

Pictures from howstuffworks.com and gla.ac.uk

Exercise of the Week: Scapular Protraction-Retraction

2010-06-20T17:01:00.000-07:00

Level: Beginner to Advanced

Specificity: Shoulder stability and strength

Goal: Injury prevention

Equipment: None

This week we'll continue our series on shoulder stability with Scapular Protraction-Retraction. I apologize if the name of this movement brings back haunting memories of high school geometry. The Scapular protraction-retraction movement is designed to promote stability and strength in the shoulder joint. The shoulder joint provides the greatest range of motion of any joint in the human body, but you already knew that from my last few posts. Right?

Anatomy of the shoulder and rotator cuff can be seen here:

Maintaining a healthy shoulder is crucial to success and longevity in volleyball as the shoulder is involved in all the major skills - serving, setting, digging, blocking and hitting. Research shows that weakness and fatigue of scapular-stabilizing muscles (trapezius, rhomboids, serratus anterior) can lead to pain and a decrease in rotator cuff strength. Our exercise this week will promote proper functioning of the scapula.

Start position: Assume a push-up position with hands directly under shoulders and back flat.

Keeping arms straight, retract shoulder blades by squeezing them together as if you were squeezing a tennis ball between them.

Do not go all the way down as you would with a regular push up. This is a rather subtle movement, designed to isolate and strengthen the scapula stabilizers. You will only move a matter of 1-3 inches for this exercise.

Complete the movement by protracting shoulder blades (spread them apart). Now that was easy wasn't it?

Begin with 10-20 repetitions and work up to 50.

To stabilize your scapula and reduce the strain in your neck and upper shoulders incorporate this movement into your routine 1-2 times per week.

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."

Pictures from crossfitinvictus.com fitnessspotlight.com

Exercise of the Week: The Sleeper Stretch

2010-06-13T14:44:00.000-07:00

Level: Beginner to Advanced

Specificity: Shoulder stability and mobility

Goal: Injury prevention

Equipment: None

This week we'll continue our series on shoulder stability with the Sleeper stretch. No, this does not mean lying down on the couch and dozing off after a long day of volleyball. The Sleeper stretch is a static stretch designed to promote mobility in the shoulder joint.

The shoulder joint provides the greatest range of motion of any joint in the human body. Maintaining a healthy shoulder is crucial to success and longevity in volleyball as the shoulder is involved in all the major skills - serving, setting, digging, blocking and hitting.

The repetitive actions of serving and hitting in beach volleyball can cause the posterior capsule of the shoulder to tighten over time causing a loss of internal rotation. This loss in mobility can add stress to the musculature of the shoulder joint, increasing our risk of injury.

Any program designed to promote the health and longevity of the shoulder should include a balance of strengthening and stretching exercises. For many of my clients the value of stretching is often overlooked. I don't call stretching the flossing of the exercise world for nothing. It might not always be fun but it's imperative to keeping yourself injury free. Chronically shortened muscles lead to stress, decreased performance, pain and injury. So, if it's been a while since you've "flossed" your shoulders, try this weeks exercise.

The anatomy of the shoulder and rotator cuff can be seen here:

Start position: Lie on your left side forming a straight line with your body. Your shoulders should be stacked directly on top of one another. You may want to use a foam roller or pillow to support your head. Use your left arm as a kickstand by placing your upper left arm on the floor with your fingers pointing to the ceiling. You should have a 90-degree angle with your left arm.

Use your right hand to apply gentle pressure on your left forearm, pushing it towards the floor, without allowing your upper arm to rise.

This is a relatively subtle stretch. Don't expect to be able to place your hand on the floor. Getting to 45-degrees would be...a stretch (ha, ha!) for most athletes.

Hold the stretch for 15-30 seconds. Repeat 3-5 times and switch sides.

Stretching is best performed at the end of a workout after you are thoroughly warmed-up. Include the Sleeper stretch 2-3 times per week as part of your post play routine and before that well deserved nap. Zzzzzzz...........

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."

Exercise picture from www.menshealth.com

Exercise of the Week: Lat Stretch

2010-06-13T14:31:00.000-07:00

Level: Beginner to Advanced

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:

Start position - begin by kneeling on the floor, with the physio-ball directly in front of you and hands on top of the ball.

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."

Pictures from stacktv.com, pgatour.com, uoregon.edu

Exercise of the Week: Y,T,W,L's

2010-06-05T15:15:00.000-07:00

Level: Beginner to Advanced

Specificity: Shoulder stability

Goal: Injury prevention

Equipment: Physioball

This week we'll continue our series on shoulder stability with Y,T,W,L's. Again, our exercise this week is Y,T,W,L's not YMCA--sorry Village People fanatics.

The shoulder joint provides the greatest range of motion of any joint in the human body. Maintaining a healthy shoulder is crucial to success and longevity in volleyball as the shoulder is involved in all the major skills - serving, setting, digging, blocking and hitting. However, frequent use of a joint that provides such a wide range of motion can increase our risk for injury.

Our focus this week is providing a stable base for the shoulder, specifically the rotator cuff, by strengthening the scapulothoracic joint (shoulder blade, rib cage). The anatomy of the scapulothoracic joint can be seen here:

Y,T,W, and L refer to the position of the arms during each movement of this series. Although it may look simple this series is very challenging and beneficial. The start position for each movement is shown here:

Y: Lie with stomach on physioball with knees against ball. With arms relaxed in front of the ball begin by raising arms in front of you at a 45-degree angle so the body and arms form a Y. Aim for long arms and point your thumbs up, think Arthur Fonzarelli. Hey...Perform 8 repetitions and then move on to the T.

T: Lie with stomach on physioball with knees against ball. With arms relaxed in front of the ball begin by raising the arms directly to the side to form, you guessed it, a T with the body and arms. Point you thumbs up as you did in the Y. As you lift your arms retract, or draw your shoulder blades (scapula) together. Perform 8 repetitions and then move on to the W.

W: Lie with stomach on physioball with knees against ball. With arms relaxed in front of the ball bend your arms at the elbow, retract your scapula, rotate your hands back with your thumbs down, pinky fingers up while keeping your elbows tight to your ribs, forming a W. Perform 8 repetitions and then move on to the L.

L: Almost there! Lie with stomach on physioball with knees against ball. With arms relaxed in front of the ball, lift your elbows toward the ceiling and bend your arms so the upper arms are parallel to the floor. You should have a 90-degree angle at your elbows. Retract your scapula and externally rotate your arms until the backs of hands face the ceiling. Perform 8 repetitions and then relax, you deserve it!

Sets/Reps: Begin with 32 total reps (8 for each exercise) with no additional weight. These movements are much harder than they look. After 4 weeks, add 2 repetitions each week until you can complete 16 reps per exercise. At this time, if you have perfected your technique, you can consider trying this series with 1-2 pound dumbbells for 8 reps per movement.

Perform this series once or twice per week for best results.

Thanks for reading and be sure to check back next week for part IV of our series on shoulder stabilization for injury prevention.

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."

Pictures from www.stacktv.com and www.shoulderdoc.co.uk

Exercise of the Week: Subscapularis Stretch

2010-05-30T17:37:00.000-07:00

Level: Intermediate to Advanced

Specificity: Shoulder stability

Goal: Injury prevention

Muscles Used: Subscapularis, Pectoralis Major, Deltoids

Equipment: Broomstick

This week we'll continue our series on shoulder stability. The shoulder joint provides the greatest range of motion of any joint in the human body. Maintaining a healthy shoulder is crucial to success and longevity in volleyball as the shoulder is involved in all the major skills - serving, setting, digging, blocking and hitting. However, frequent use of a joint that provides such a wide range of motion can increase our risk for injury.

Any program designed to promote the health and longevity of the shoulder should include a balance of strengthening and stretching exercises. For many of us the value of stretching is often overlooked. One of my clients put it best - "stretching is like the flossing of the exercise world, it's something that we know we should do but don't do enough." If it's been a while since you've "flossed" your shoulders, I encourage you to try this weeks exercise.

The anatomy of the shoulder and rotator cuff can be seen here:

Our focus this week will be on maintaining/increasing the range of motion of the internal rotators of the shoulder, including the subscapularis, pectoralis major, and deltoid muscles.

Start position: Stand and hold a broomstick or pole in your left arm.

Place your left arm against your abdomen with your left thumb up, pinky down.

Raise your right arm and reach back to grab the broomstick with your right pinky up, thumb down. The broomstick should rest against the back of your right arm.

Position your right arm so that your upper arm (humerus) is parallel to the ground and your forearm is perpendicular to the ground. You should have a 90 degree angle at the elbow.

With your left hand slowly pull the bottom of the broomstick forward until you feel a gentle stretch along the front of the shoulder and underneath your right shoulder blade (scapula).

Hold the stretch for 15-30 seconds and repeat 3-5 times.

Stretching is best performed at the end of a workout after you are thoroughly warmed-up. Include the Subscapularis stretch 2-3 times per week when you get back from the beach and while you're at it, sweep up all that sand you just dragged in!

Thanks for reading and be sure to check back next week for part III of our series on shoulder stabilization for injury prevention.

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."

Exercise pictures from www.floota.com

Exercise of the Week: Side Lying External Rotation

2010-05-24T18:17:00.000-07:00

Level: Beginner to Advanced

Specificity: Shoulder stability

Goal: Injury prevention

Muscles Used: Infraspinatus and Teres Minor

This week we'll begin our series on Shoulder Stability. Maintaining a healthy shoulder is crucial to success in volleyball as the shoulder is involved in all of the major skills - serving, setting, digging and hitting. The shoulder joint provides the greatest range of motion of any joint in the body which allows us to perform the skills listed above. However, frequent use of a joint that provides such a wide range of motion can increase our risk of injury.

Our exercise this week is designed to increase the strength of the external rotators of the rotator cuff. The anatomy of the shoulder and rotator cuff can be seen here:

Why spend time to strengthen the small muscles of the rotator cuff? To put it simply, a chain is only as strong as its weakest link. When the rotator cuff muscles are weak, the rest of the shoulder complex is put at risk because it now has to take on an unnatural portion of the work.

The good news is a few simple exercises is all it takes to strengthen the rotator cuff muscles. Our first exercise, and one of the most effective strengthening exercises for the rotator cuff, is the Side Lying External Rotation.

Start position: Lie on your right side with a light dumbbell in your left hand.

Begin with your left arm bent 90°, your upper arm held tight against your ribcage and your forearm angled toward the floor.

Gradually rotate your left shoulder so that the forearm travels upwards, away from the floor. Raise the dumbbell as high as you can, without letting your upper arm lose contact with your ribcage.

Slowly return to the starting position. Complete 10 to 12 repetitions. Repeat on the opposite side.

Incorporate strengthening exercises like the Side Lying External Rotation into your conditioning routine once or twice per week for best results.

Thanks for reading and be sure to check back next week for part II of our series on shoulder stabilization for injury prevention.

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."

Exercise pictures from http://stacktv.stack.com/

Exercise of the Week: The Box

2010-05-15T12:13:00.000-07:00

Level: Beginner to Advanced

Goal: Improve footwork and ability to change direction quickly

Equipment: None

This week concludes our series on agility training. Remember, agility is the ability to move quickly and change directions while maintaining control of the body. To be effective on the beach an athlete will need speed, balance, power and co-ordination. Agility training plays an integral role in developing these attributes.

Our drill this week is the Box. This is an excellent drill to warm-up the lower body, improve our footwork and enhance our ability to change directions quickly.

Be sure to perform a thorough warm up (click here) before performing the Box drill.

Start in the back left corner, facing the net, and sprint straight ahead to the net.
Immediately transition to a shuffle across the court to the front right corner.
Transition quickly to a back pedal all the way to the back right corner of the court.
Finish the drill by shuffling across to the back left corner of the court where you started.

Repeat 3-5 times with 45-60 seconds of rest in between repetitions.

Key points - When you shuffle stay low in a defensive position and avoid clicking your heels or crossing your feet. Keep the weight on the balls of your feet and not your heels.

Intermediate and advanced players can increase the intensity of the drill by adding an approach jump after the sprint to the net and a block jump after the first shuffle.

For variety you may also want to try the following pattern.

Incorporate agility drills like the Box into your conditioning routine once or twice per week for best results.

Thanks for reading and be sure to check back next week when we'll start our series on shoulder stabilization for injury prevention.

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."

Pictures from http://stacktv.stack.com/

Exercise of the Week: Line Hops

2010-05-10T17:43:00.000-07:00

Level: Beginner to Advanced

Goal: Increase ability to change direction quickly, injury prevention

Equipment: None

This week we'll continue our series on agility training. Agility is the ability to move quickly and change directions while maintaining control of the body. To be effective on the beach an athlete will need speed, balance, power and co-ordination. Agility training plays an integral role in developing these attributes.

Our drill this week is the Line Hop. This is an excellent exercise to warm-up the lower body and increase our ability to change directions quickly.

Draw lines, two to three feet long, in the sand to form a + shape.

Facing the net, stand in the lower right corner of the box. It may help to think of this spot as box 1. The box immediately to your left would represent box 2. The box immediately in front of box 2 would represent box 3. The box immediately to the right of box 3 would represent box 4.

Starting in box one perform small, quick hops in a 1-2-3-4 pattern (left, forward, right, back). Repeat this pattern as many times as you can for 15 seconds. Rest for one minute and repeat.

For variety try hopping in different patterns. Some examples would be 1-3-2-4 (diagonal, back, diagonal, back), 1-4-2-3 (forward, diagonal, forward, diagonal), 1-2-4-3 (left, diagonal, right, diagonal).

Perform 2 sets of 2 different patterns.

Advanced athletes can work up to single-leg hops, repeating the pattern for 10 seconds with 30 seconds rest in between sets. Remember to work both legs!

Key points: Think of moving you feet as quickly as possible while staying in control, imagine hot coals underneath your feet! Keep your hips square and land as softly as possible.

Incorporate agility drills like the Line Hop into your conditioning routine once or twice per week for best results.

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."

Picture from http://stacktv.stack.com/

Exercise of the Week: The Lateral Hop and Hold

2010-05-02T14:27:00.000-07:00

Level: Intermediate and Advanced

Goal: Increase ability to change direction quickly, injury prevention

Equipment: None

Our drill this week is the Lateral Hop and Hold. This is an excellent exercise for increasing our agility and reducing muscle soreness and risk of injury in the hips and knees.

Be sure to perform a thorough warm up before performing the Lateral Hop and Hold.

Stand on right leg with right knee slightly bent.

Hop two to three feet laterally toward the left.

Land softly on the left leg and hold position for two seconds.

Push off left leg to hop laterally to the right.

Land softly on the right leg and hold position for two seconds.

Repeat for a total of 10 repetitions.

Intermediate players should perform 2 sets with 30 seconds of rest between sets.

Advanced players should perform 3-4 sets with 30 second rest periods between sets.

Key points: Keep your hips square and land as softly as possible. Gradually increase the intensity of the exercise by bounding higher and farther from side to side.

Incorporate agility drills like the Lateral Hop and Hold into your conditioning routine once or twice per week for best results.

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."

Picture from http://stacktv.stack.com/

Exercise of the Week: The T Drill

2010-04-25T16:13:00.000-07:00

Level: Beginner to advanced

Specificity: Acceleration, Deceleration, Lateral Movement

Goal: Improve Agility

Equipment: 4 cones

This week we'll begin our series on agility training. Agility is the ability to move quickly and change directions while maintaining control and balance of the body. The beach game requires players to move in various movement patterns (forward, backward, lateral, at 45 degree angles) within a single rally. To be effective on the beach an athlete will need speed, balance, power and co-ordination. Agility training plays an integral role in developing these attributes.

The first agility drill we'll review is the T drill. The T drill is an effective way to improve agility as it involves acceleration/deceleration, movement forward/backward/lateral as well as quick changes in direction.

Be sure to perform a thorough warm up (click here) before performing the T drill.

To set up the T drill, place two cones 10 yards apart from one another. Place a third cone in the middle of these two cones and a fourth cone ten yards from the third cone to form a T.

Start at the bottom (cone A) of the T and sprint to the middle cone (cone B).
Upon reaching the middle cone, side shuffle to the left cone (cone C).
Upon reaching the left most cone, immediately change directions and shuffle to the right most cone (cone D).
Upon reaching the right cone, change directions and shuffle back to the middle cone (cone B).
Finish the T by backpedaling to the start cone (cone A).

Repeat 2-5 times.

Key points: Keep your hips square, stay low in a defensive position and do not cross your feet as you shuffle.

Incorporate agility drills like this into your conditioning routine once or twice per week for best results.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Picture from topendsports.com

Exercise of the Week: The Superman

2010-04-18T16:23:00.000-07:00

Level: Beginner/Intermediate

Specificity: Core strength and stability

Goal: Injury prevention, power

Muscles used: Erector Spinae, Trapezius, Anterior and Medial Deltoids, Gluteus Maximus

Equipment: none

This week we'll continue our series on torso/core conditioning exercises with the Superman. This is a great movement to develop muscle balance for the often neglected spinal erectors and trapezius muscles. Remember, the torso or core provides the link between upper and lower body strength and power. Including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.

Click here for muscles of the core

Start position: Lie on your stomach with your legs and arms fully extended, palms facing one another. Point your toes (plantar flex) toward the wall behind you. Maintain a neutral cervical spine by looking down toward the floor.

On an exhalation slowly raise both legs 3-6 inches off the ground while simultaneously raising your hands and arms 2-3 inches off the floor. Reach through your fingertips and toes to make your body as long as possible. Maintain a neutral cervical spine by continuing to look down at the floor. Hold for a count of 5. To increase the intensity of the exercise gradually increase the time you hold the up position.

Slowly release your legs and arms to the floor as you inhale.

Beginners should perform 1-2 sets of 10 repetitions. Intermediate/Advanced athletes should perform 2-3 sets of 20 repetitions.

Incorporate the Superman into your conditioning routine twice per week for best results. Be sure to check back next week as we start our series on agility training for the beach game.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Picture from the American Council on Exercise

Exercise of the Week: The Bicycle

2010-04-11T08:44:00.000-07:00

Level: Beginner/Intermediate

Specificity: Core strength and stability

Goal: Injury prevention, power

Muscles used: Rectus Abdominus, Transverse Abdominus, Obliques

Equipment: none

This week we'll continue our series on torso/core conditioning exercises with the Bicycle. The bicycle has been shown to be one of the most effective exercises for developing muscles of the core. Remember, the torso or core provides the link between upper and lower body strength and power and including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.

Click here for muscles of the core

Start position: Lie flat on the floor with your lower back pressed to the ground. Place your fingertips on the side of your head with your elbows held wide. Bring knees toward your chest at a 90 degree angle.

As you contract your abdominal muscles raise your shoulder blades off the floor and rotate your torso to touch your left elbow to your right knee while straightening your left leg. Repeat on the opposite side by bringing your right elbow to your left knee and straightening your right leg. Continue to alternate sides in a smooth pedaling motion. Remember to keep your breathing even and relaxed throughout the movement and keep your elbows wide to avoid pulling on your neck.

Beginners should perform 1-2 sets of 10 repetitions. Intermediate/Advanced athletes should perform 2-3 sets of 20 repetitions.

Incorporate the Bicycle into your conditioning routine twice per week for best results. Be sure to check out the additional core training exercises in the coming weeks to develop a well balanced conditioning program.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Picture from About.com

Exercise of the Week: Stability Ball Bridge

2010-04-05T16:48:00.000-07:00

Level: Beginner/Intermediate

Specificity: Core strength and stability

Goal: Injury prevention, power

Muscles used: Erector Spinae, Rectus Abdominus, Transverse Abdominus, Gluteus Maximus, Obliques

Click here for muscles of the core

Equipment: Stability ball

This week we'll continue our series on torso/core conditioning exercises with the Stability Ball Bridge. Remember, the torso or core provides the link between upper and lower body strength and power and including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.

Start position: Lie on your back with your heels and lower legs hip-width apart on top of the stability ball. Contract your abdominal muscles gently to flatten your lower back. Place your arms out to your sides in a T position for stability.

While maintaining a flat back, exhale and press your heels into the stablity ball. Lift your hips off the floor until your body forms a straight line from your lower legs to your shoulders.

As you inhale slowly lower to the start position.

To increase the intensity of this movement raise one leg off of the ball in the top position. (Advanced)

Remember, keep your back flat and breathe.

Beginners should perform 1-2 sets of 8 repetitions.
Intermediate/Advanced should perform 3 sets of 12 repetitions.

Incorporate the Stability Ball Bridge into your conditioning routine twice per week for best results. Be sure to check out the additional core training exercises in the coming weeks to develop a well balanced conditioning program.

Until then, see you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Pictures from American Council on Exercise

Exercise of the Week: Russian Twist

2010-03-28T07:17:00.000-07:00

Level: Beginner/Intermediate

Specificity: Core stability and power

Goal: Injury prevention, power

Muscles used: Rectus abdominus, transverse abdominus, erector spinae

Equipment: Volleyball or 2-6 pound medicine ball for intermediate, advanced

This week we'll start our series on torso/core conditioning exercises with the Russian twist. The torso or core provides the link between upper and lower body strength and power and including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.

The muscles of the core can be seen here:

Be sure to perform a thorough warm up (click here) before performing the Russian twist.

Start position: Begin seated with your knees bent, feet together, heels on the floor. Sit upright with your chest raised towards the ceiling and back erect. Extend arms in front in a dig position.

Without leaning backwards rotate the torso from side to side keeping your arms extended and pausing briefly in the start position each time. Concentrate on keeping your back flat, chest out and making full rotations. Repeat the movement back and forth for the desired number of repetitions.

Beginners: 20-30 repetitions
Intermediate: 30-50 repetitions
Advanced: 50-80 repetitions

To increase the difficulty of this exercise hold a volleyball or medicine ball (2-6 lbs) close to the torso while performing the movement. Additional variations include leaning back at a 45 degree angle to the floor while keeping your knees bent and heels on the floor. To further increase intensity of the movement lift the feet 3-6 inches off the ground.

The importance of training the abdominal and lower back muscles is often overlooked and as a result injuries can occur. Adding the Russian twist to your routine is a great start to reducing your risk of injury. Be sure to check out the additional exercises in the coming weeks to develop a well balanced core conditioning program.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Pictures from American Council on Exercise and www.healthican.com

Exericse of the Week: Box Jumps

2010-03-06T17:19:00.000-08:00

Level: Beginner/Intermediate

Specificity: Power

Goal: Improving vertical jump

Equipment: Plyometric box, 6 to 42 inches high

We’ll continue our plyometric training this week with the box jump. For those of you new to plyometrics, these movements are designed to enable a muscle to reach maximal force in the shortest time possible, a crucial factor in the beach game.

Before adding plyometrics to your routine here are two things to consider. First, it is recommend that you practice bodyweight and back squats with weight to develop lower body strength and proper technique before attempting jumping movements. (Click here for proper squatting technique). The National Strength and Conditioning Association recommends you should be able to squat a least 1.5 times your body weight one time before engaging in high intensity plyometric exercises.(1) Individuals with preexisting orthopedic conditions (such as osteoarthritis or knee surgery) should perform plyometrics cautiously.

Be sure to perform a thorough warm up (click here) before performing the box jump.

Start position – stand about two feet away from the plyometric box with your feet shoulder width apart. Maintain a flat back as you draw your shoulder blades together and down. Engage your core by gently flexing your abdominal muscles to support your spinal column.

Begin with a 1/4 squat by bending at the hips and knees while keeping your weight in your heels. Look straight ahead or slightly up to maintain a flat back. Draw your arms back while continuing to bring shoulder blades together and down.

At the bottom of the downward phase quickly reverse directions by exploding upwards and simultaneously extending through your ankles, knees and hips. This movement is referred to triple extension and is key to maximizing the height of your jump. Explode upwards and slightly forward to land on top of the box. Swinging your arms forward and up will add height to your jump.

As you land on the box focus on landing softly and quietly. Land on both feet simultaneously and be sure to keep your knees soft. Allow your hips to drop and push backwards to absorb the force of jumping. Think about landing in the middle of the foot and quickly allowing your weight to shift back towards your heels. Maintain a forward gaze with your torso inclined slightly forward.

Carefully step down from the box and repeat 8-20 times.

Beginners: Start with a box height of 6 inches and 8 jumps. Add two jumps per week until you can perform 20 box jumps. You may then choose to increase the height of the box.

Incorporate one or two plyometric movements like this into your conditioning routine twice per week for best results.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

(1) Essentials of strength training and conditioning / National Strength and Conditioning Association (3rd edition), 2008.

Pictures from http://magazine.stack.com/

Exericse of the Week: Tuck Jumps

2010-02-28T07:29:00.000-08:00

Level: Beginner

Specificity: Power

Goal: Improving vertical jump

We’ll continue our plyometric training this week with the tuck jump. For those of you new to plyometrics, these movements are designed to enable a muscle to reach maximal force in the shortest time possible, a crucial factor in the beach game.

Before adding plyometrics to your routine here are two things to consider. First, it is recommend that you practice bodyweight and back squats with weight to develop lower body strength and proper technique before attempting jumping movements. (Click here for proper squatting technique). Also, the National Strength and Conditioning Association recommends you should be able to squat a least 1.5 times your body weight one time before engaging in high intensity plyometric exercises.(1) Individuals with preexisting orthopedic conditions (such as osteoarthritis or knee surgery) should perform plyometrics cautiously.

Be sure you perform a thorough warm up (click here) before performing the tuck jump.

Start position – stand with your feet hip to shoulder width apart. Maintain a flat back as you draw your shoulder blades together and down. Engage your core by gently flexing your abdominal muscles to support your spinal column.

Begin the downward phase by bending at the hips and knees while keeping your weight in your heels. Look straight ahead or slightly up to maintain a flat back. Draw your arms back while continuing to bring shoulder blades together and down.

At the bottom of the downward phase quickly reverse directions by exploding upwards and simultaneously extending through your ankles, knees and hips. This movement is referred to triple extension and is key to maximizing the height of your jump. As you explode upwards drive the knees as high as possible towards the chest. Swinging your arms forward and up will add height to your jump.

As you return to the ground think about landing softly and quietly. Land on both feet simultaneously and be sure to keep your knees soft. Allow your hips to drop and push backwards to absorb the force of jumping. Think about landing in the middle of the foot and quickly allowing your weight to shift back towards your heels. Maintain a forward gaze with your torso inclined slightly forward.

With the slightest pause possible immediately explode upwards again, overemphasizing driving the knee towards the chest.

Perform 4-6 consecutive tuck jumps without stopping between jumps.

Repeat 1-2 times after with a 3-5 minute rest between sets.

Incorporate this movement into your conditioning routine once a week for best results.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

(1) Essentials of strength training and conditioning / National Strength and Conditioning Association (3rd edition), 2008.

Exercise of the Week:Lateral Cone Hops

2010-02-21T15:23:00.000-08:00

Level: Intermediate

Specificity: Power

Goal: Improving vertical jump

We’ll continue our plyometric training this week with lateral cone hops. For those of you new to plyometrics, these movements are designed to enable a muscle to reach maximal force in the shortest time possible, a crucial factor in the beach game.

Before adding plyometrics to your routine here are two things to consider. First, it is recommend that you practice bodyweight and back squats with weight to develop lower body strength and proper technique before attempting jumping movements. (Click here for proper squatting technique). Also, the National Strength and Conditioning Association recommends you should be able to squat a least 1.5 times your body weight one time before engaging in high intensity plyometric exercises.(1) Individuals with preexisting orthopedic conditions (such as osteoarthritis or knee surgery) should perform plyometrics cautiously.

Be sure you perform a thorough warm up (click here) before performing the lateral cone hops.

Recommended equipment:
Intermediate (> 3 months regular strength training experience): (4) six inch cones
Advanced (> 1 year regular strength training experience): (4) ten inch cones

Position the cones two feet apart in a straight line on a non-skid surface. Surfaces like rubber gym mats, grass or sand are safest for this exercise. Avoid performing this movement on harder surfaces like concrete.

Stand with your left foot six inches from the cone with your feet shoulder width apart. With arms by your side maintain a flat back as you draw your shoulder blades together and down. Engage your core by gently flexing your abdominal muscles to support your spinal column.

Begin the downward phase by bending at the hips and knees while keeping your weight in your heels. Look straight ahead to maintain a flat back. Draw your upper arms against your sides while continuing to bring shoulder blades together and down.

At the bottom of the downward phase quickly jump up and over the first cone by simultaneously extending through your ankles, knees and hips. The forceful extension through your ankles, knees and hips is referred to as triple extension and is key to maximizing the height of your jump.

As you return to the ground focus on landing softly and quietly. Land on both feet simultaneously and be sure to keep your knees soft. Allow your hips to drop and push backwards to absorb the force of jumping. Think about landing in the middle of the foot and quickly allowing your weight to shift back towards your heels. Maintain a forward gaze with your torso inclined slightly forward.

With as little pause as possible, immediately extend through your ankles, knees and hips simultaneously (triple extension) to explode upwards and over the next cone.

Repeat until you have jumped over each cone. Rest 90-120 seconds and repeat in the opposite direction.

Intermediate- complete 1 set in each direction for a total of 8 jumps
Advanced- complete 2 sets in each direction for a total of 16 jumps

Incorporate this movement into your conditioning routine once a week for best results.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

(1) Essentials of strength training and conditioning / National Strength and Conditioning Association (3rd edition), 2008.

Pictures from American Council on Exercise

New to plyometrics?

2010-02-21T15:16:00.000-08:00

If you are new to plyometrics I'd recommend checking out this article from the American Council on Exercise for a quick summary of the risks and benefits.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Exercise of the Week: Forward Cone Hops

2010-02-14T19:24:00.000-08:00

Level: Intermediate

Specificity: Power

Goal: Improving vertical jump

We’ll continue our plyometric training this week with forward cone hops. For those of you new to plyometrics, these movements are designed to enable a muscle to reach maximal force in the shortest time possible, a crucial factor in the beach game.

If you are new to jump training, here are two things to consider. First, it is recommend that you practice bodyweight and back squats with weight to develop lower body strength and proper technique before attempting jumping movements. (Click here for proper squatting technique). Also, the National Strength and Conditioning Association recommends you should be able to squat a least 1.5 times your body weight one time before engaging in high intensity plyometric exercises.(1) Individuals with preexisting orthopedic conditions (such as osteoarthritis or knee surgery) should perform plyometrics cautiously.

Be sure you perform a thorough warm up (click here) before performing the forward cone hops.

Recommended equipment:
Intermediate (> 3months regular strength training experience): (4) six inch cones
Advanced (> 1 year regular strength training experience): (4) ten inch cones

Position the cones two feet apart in a straight line on a non-skid surface. Surfaces like rubber gym mats, grass or sand are safest for this exercise. Avoid performing this movement on harder surfaces like concrete.

Start position – stand facing the line of cones with your feet hip width apart. With arms by your side maintain a flat back as you draw your shoulder blades together and down. Engage your core by gently flexing your abdominal muscles to support your spinal column.

Begin the downward phase by bending at the hips and knees while keeping your weight in your heels. Look straight ahead to maintain a flat back. Draw your arms back while continuing to bring shoulder blades together and down.

At the bottom of the downward phase quickly reverse directions by simultaneously extending through your ankles, knees and hips to explode upwards and forwards over the first cone. The forceful extension through your ankles, knees and hips is referred to as triple extension and is key to maximizing the height of your jump.

As you return to the ground focus on landing softly and quietly. Land on both feet simultaneously and be sure to keep your knees soft. Allow your hips to drop and push backwards to absorb the force of jumping. Think about landing in the middle of the foot and quickly allowing your weight to shift back towards your heels. Maintain a forward gaze with your torso inclined slightly forward.

At the bottom of the downward phase, with as little pause as possible, immediately extend through your ankles, knees and hips simultaneously (triple extension) to explode upwards and forwards over the top of the next cone. As you jump, try to keep your feet level with each other and parallel with the floor.

Repeat until you have jumped over each cone. Rest 90-120 seconds and repeat.
Intermediate- complete 2 sets for a total of 8 jumps
Advanced- complete 3 sets for a total of 12 jumps

Perform this movement once a week for best results.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

(1) Essentials of strength training and conditioning / National Strength and Conditioning Association (3rd edition), 2008.

Pictures from American Council on Exercise

Exercise of the Week: Squat Jump

2010-02-07T20:56:00.000-08:00

Exercise of the Week: Squat Jump

Level: Beginner

Specificity: Power

Goal: Improving vertical jump

This is a simple and effective exercise to increase your vertical jump. This exercise is a great movement to start your strength training workouts. Be sure to include at least a 10-minute warm-up prior to performing this exercise. Surfaces like rubber gym mats, grass or sand are safest for squat jumps. Avoid performing this movement on harder surfaces like concrete. If you are new to the squat, I recommend practicing bodyweight squats (without jumping) to learn proper technique before attempting jumping squats.

Go here to see proper squatting technique.

Start position – stand with your feet hip to shoulder width apart, toes angled slightly out. Maintain a flat back as you draw your shoulder blades together and down. Engage your core by gently flexing your abdominal muscles to support your spinal column.

Begin the downward phase by bending at the hips and knees while keeping your weight in your heels. Look straight ahead or slightly up to maintain a flat back. Draw your arms back while continuing to bring shoulder blades together and down.

At the bottom of the downward phase quickly reverse directions by exploding upwards and simultaneously extending through your ankles, knees and hips. This movement is referred to triple extension and is key to maximizing the height of your jump.

As you return to the ground think about landing softly and quietly. Land on both feet simultaneously and be sure to keep your knees soft. Allow your hips to drop and push backwards to absorb the force of jumping. Think about landing in the middle of the foot and quickly allowing your weight to shift back towards your heels. Maintain a forward gaze with your torso inclined slightly forward.

Perform 6-12 consecutive squat jumps without stopping between jumps.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Pictures from American Council on Exercise.

Beach Volleyball Boot Camp

2010-01-24T16:51:00.000-08:00

Kick start the volleyball season with my Beach Volleyball Boot Camp starting Wednesday, March 24th, 2010.

This five part series of volleyball specific conditioning classes will have you ready for the beach by increasing your speed on the court so you get to the ball faster and improving your recovery after those marathon rallies we all love.

In this class you will:

Reduce your risk of injury
Increase your speed and agility in the sand
Increase your stamina and recovery for the beach game
Increase your vertical jump

Five consecutive Wednesdays:
March 24h - April 21st

Main Beach, Santa Cruz, 5:30-6:30 pm

$60 for 5 class series

10% of registrations fees will be donated to Save Our Shores

Class size is limited

Remember, it doesn’t matter how good your passing skills are if you can’t get to the ball. I look forward to helping you make this your best beach volleyball season yet!

Eight Essential Strength Exercises for Beach Volleyball

2010-01-02T18:39:00.000-08:00

With the rainy days of January, February and March the winter months are the perfect time to focus on other components of our game. One of the most important and often overlooked aspects of beach volleyball conditioning is strength. Strength is the maximum force that can be applied by a muscle to perform a given task. Developing a solid strength base is crucial to for improved performance and injury prevention.

As a strength and conditioning specialist one of the most common questions I’m asked is “how can I improve my vertical jump?” Improvement in jumping ability is dependent on two key components: strength and quickness. Quickness training like plyometrics (“jump training”) and explosive lifting exercises are important, but they are also very demanding on the body and if we have not developed a strong enough base we are increasing our risk of injury. Strength training is where it all must begin.

So, how can you build that solid strength base? The key to results is dependent on one key ingredient, QUALITY! The quality of the exercises you perform will determine your success. Not all strength training exercises are created equal and as you might imagine the movements that work for a football player, a baseball player or a bodybuilder may not deliver the results an avid volleyball player desires.

So, what are the best exercises for developing strength and creating a base for power development for the beach volleyball game? I’m so glad you asked.

Eight Essential Strength Exercises

Here are my Eight Essential Strength Exercises listed in the order in which they should be performed during your workout.

1) The Back Squat – this is the granddaddy of lower body exercises. Not only is it very effective for developing lower body strength but the movement also closely resembles key movements for the beach game.

2) The Lunge – this exercise not only develops strength in our lower body but will also help develop balance and core strength

3) The Step Up – this is a great alternative for volleyball players with hip or knee problems. The height of the step can be changed to modify exercise intensity.

4) The Push-up – this exercise is great for developing upper body strength and shoulder stability. Incorporating this exercise enables us to pop back up out of the sand and be ready for that always gratifying third hit.

5) The Pull-up/Horizontal Pull Up – What the squat is to the lower body the pull-up is to the upper body. Pull Ups are an essential exercise for developing upper body and overhead strength. Hoisting our body weight up repeatedly takes significant strength however, and if we’ve been avoiding the gym like the plague we may need to work up to the pull up. The horizontal pull up (think opposite of chest press) is a great alternative for developing strength in the upper and mid back.

6) The Military (Overhead) Press – this is an important movement for developing overhead strength and shoulder stability.

7) The Russian Twist – a great movement to develop the obliques which are crucial to rotation and follow through on the serve and third hit.

8) The Reverse hyperextension on ball – this is a very effective exercise to strengthen the lower back and glutes and a crucial movement to balance all of those crunches and situps we’ve done through the years.

Pictures from American Council on Exercise and Men's Health. For detailed instructions on each exercise visit the American Council on Exercise website.

To determine the appropriate training volume (frequency, sets, reps)
for you see below. When you can successfully complete 12 repetitions of an exercise for two consecutive workouts increase the resistance 5% for upper body exercises or 10% for lower body exercises.

Beginner (less than 2 months of strength training experience): 2-3 sessions per week, 1-3 sets per exercise, 8-12 repetitions per set

Intermediate (2-11 months of strength training experience): 3-4 sessions per week, 2-4 sets per exercise, 8-12 repetitions per set

Advanced (1 year or more of strength training experience): 4-7 sessions per week, 3-5 sets per exercise, 8-12 repetitions per set

Keys to Successful Strength Training

1) Consistency is key – your progress and results will be directly affected by your training consistency

2) Focus on Form - it’s important to remember to never sacrifice your form and technique simply to lift a heavier weight. Not only does it increase our risk of injury but as Roland says “you just look stupid.”

3) Remember to Breathe – you’d think that by the time we’ve reached 20, 30, 60 years of age we’d have this one down, but put a weight in someone’s hand and you’d be surprised how quickly they forget. A good breathing cue to remember while strength training is to exhale on effort.

4) ROM = MORE – to maximize the benefit of the movement work through a full range of motion (ROM) as much as possible.

Perform these movements consistently for an 8-12 week period and you’ll be well on your way to developing a solid strength base which will be crucial for our next topic – Developing your Vertical Jump.

These simple and effective strength training exercises will help you build a solid foundation of strength and prepare your muscles for the high demands of the beach game. Your opponents won’t know what hit them. Straight down!

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Training for Explosiveness in the Sand

2009-08-16T19:06:00.000-07:00

Beach volleyball is a sport dominated by quick, explosive movements. You can have great volleyball fundamentals, but if you aren’t fast enough to get to the ball, you won’t be able to make that perfect pass. The quicker we are in the sand the better we can get into proper position to pass that perfect pass to our partner who in turn can give us that buttery set we all love. In this issue we’ll discuss how to increase our explosiveness in the sand.

Before performing these movements be sure to warm-up thoroughly using the exercises presented in the last two issues (http://fasttwitchfitness.blogspot.com/). Starting with high knees, perform each movement for the desired time (see below), rest, and then move onto the next movement. You will be performing a circuit of four movements. The goal is to perform these movements as quickly as you can for the allotted time. Maintain your speed as best you can throughout the allotted time.

If you have pre-existing injuries skip any movements that do not seem appropriate for you.

Recommended Work:Rest intervals

Beginners – 20:40 (20 seconds on, 40 seconds rest)

Intermediate – 30:30 (30 seconds on, 30 seconds rest)

HIGH KNEES: Stand tall with feet hip width apart. Drive alternating knees upwards toward your chest , simultaneously pumping your arms. Land on the balls of your feet and immediately drive the knee back up. Remember the name of this movement is High Knees so get ‘em up! Again, Beginners do – 20:40 (20 seconds on, 40 seconds rest)

And Intermediates do – 30:30 (30 seconds on, 30 seconds rest)

By the way, it helps if you can be in a good mood while doing these exercises, like this cheery guy!

SKATERS: This is a great exercise for the glutes. Stand tall with feet at least shoulder width apart. Shift weight to left leg while bending your left knee. Swing arms to the left as you bring your right leg behind your left. Quickly switch sides by pushing off from your left leg and hopping towards your right. Land on your right leg and allow your left leg to swing behind and your arms to swing naturally to the right. Repeat back and forth for the allotted time: Beginners – 20:40 (20 seconds on, 40 seconds rest)

Intermediate – 30:30 (30 seconds on, 30 seconds rest)

IN AND OUTS: Stand tall with feet wider than shoulder width apart. Step your right foot in and then step your left foot in. Next step your right foot out wide and follow it by stepping the left foot wide. Repeat for the desired time. If your dance moves are more Elaine Benes than Britney Spears, it may help to say “in-in-out-out” while performing this movement. Concentrate on moving your feet as fast as possible. Beginners, do this move for – 20:40 (20 seconds on, 40 seconds rest) and Intermediates, do – 30:30 (30 seconds on, 30 seconds rest)

DIAMOND JUMPS: Draw four small Xs, 11/2 to 2 feet apart from each other in a shape of diamond. Start by standing at the top of the diamond. Keeping ankles together, jump clockwise in a diamond pattern. Land on the balls of your feet and use a double arm swing to stabilize your body. Switch directions at the halfway point (10 seconds for beginners, 15 seconds for intermediate) and jump counterclockwise for the remainder of the time. Remember, the point of this is to increase speed, so concentrate on getting as many hops as you can in the allotted time (Beginners – 20:40 (20 seconds on, 40 seconds rest) Intermediate – 30:30 (30 seconds on, 30 seconds rest)

He Sticks the Landing! Judges Score: a Perfect 10!

Whew! Rest 1-2 minutes and then repeat the circuit. Yes, repeat it!

If you perform these exercises regularly (2-3 times a week), you will notice your speed increasing and it will become easier to go for longer durations for each exercise. These simple and effective exercises will prepare your muscles for the high demands of the beach game and your opponents won’t know what hit them!

See you on the beach!

Eric Hand, MA , CMT

Clinical Exercise Physiologist

Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Volleyball Conditioning Warm Up #2

2009-05-04T12:56:00.000-07:00

In this edition we’ll continue developing an efficient and effective warm-up for the beach game. A quick observation of beach volleyball clearly indicates that power is a key component to our success. As the power needs of the sport increase so does the importance of the warm-up. If we are expecting our body to react and sprint, dive and jump in that first play it would be wise of us to do a little prep work first.

A simple, focused lower body warm-up can increase muscle temperature and blood flow to our leg muscles allowing for faster muscle contraction, force development and reaction time. An effective warm-up can be completed in as little as 8-12 minutes. Think of this time as an investment to both reduce your risk of injury and prepare your body for the explosive demands that will be placed on it as soon as the first ball is served.

High knee walk
This movement is designed to wake up those hamstrings and hip flexors. Start on the right side line and face the left side line. Lift your right knee high (to approximately 90 degrees of hip and knee flexion) while bringing your left hand near your left ear. Step down with your right leg and immediately bring your left knee and right hand up. Continue walking across the court like this until you’ve reached the left side line, turnaround and repeat to the right side line.

High knee run
This movement is very similar to the high knee walk, however this time we’ll add a quick hop as we step down. Start on the right side line and face the left side line. Lift your right leg high (to approximately 90 degrees of hip and knee flexion) while bringing your left hand near your left ear. Step down with your right leg bringing your left knee and right hand up and immediately taking a small hop on your right leg. Switch legs, this time taking a small hop with your left leg. Continue until you’ve reached the left side line, turnaround and repeat to the right side line.

Shuffle
Start by facing the net on the right side line and lower into an athletic stance with a slight bend at the hips and knees. Leading with the left foot, sidestep pushing off with the right foot. Shuffle toward the left side line making sure you do not cross your feet. Keep your shoulders square and your gaze towards the net in front of you. Gradually work to lower your stance while you shuffle.

Carioca or Grapevine (advanced)
A great movement to warm-up those hips and improve range of motion in the trunk. Start by facing the net on the right side line and hold your arms out to the side in a T position. Run laterally (toward the left side line) by crossing your right foot in front of your left and then quickly stepping your right foot behind your left (side step, crossover step, side step, crossover behind). Allow your hips to rotate and your arms to follow. Be sure to keep the knee high as it crosses the body and hold your upper body relatively stationary.

These simple and effective warm-up exercises will prepare your muscles for the high demands of the beach game and your opponents won’t know what hit them. Straight down!

See you on the beach!

Eric Hand, MA , CMT
Clinical Exercise Physiologist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Rainy Day Workouts

2009-03-01T14:51:00.000-08:00

Remember when you were a kid and you would play for hours and hours? We’d play not because it lowered our cholesterol, or blood pressure or because our doctor told us to. We simply did it because it was FUN!!!! I wonder what the magic age is when play becomes “exercise”?

I would venture to say I’m not the only one who plays volleyball because it’s fun and gives me the opportunity to “play” for hours.

Well, how can we keep that fun feeling on those rainy days when we can’t play at the beach and don’t feel like hitting the gym?

Here’s a quick 30 minute workout you can do at home that will keep the fun factor high (and oh yes, it will improve your conditioning too).

Equipment you’ll need

Jump rope
Volleyball or medicine ball for extra resistance
Mix of your favorite songs to keep you movin'

Rainy Day Workout (Circuit #1)

Knees to Elbows for 30 seconds

12 Squats (see proper squatting technique in the Volleyball Conditioning posting)
20 Jumping jacks
10 Pushups
25 Crunches
Jump rope for one minute
15 Skaters to each side

15 Medicine Ball Pops

50 Bicycle crunches (similar to crunches but alternating knee to elbow)
Jump rope for one minute
8 Lateral lunges in both directions (see proper lunge technique in the Volleyball Conditioning posting)
12 Triceps extension with medicine/volleyball (pacefit.com med ball)

Foot to foot crunches (15 to each side)

Jump rope for one minute
15 Medicine Ball Pops (see above)
8 Burpees

Phew! Nice job, Now take some well deserved water and a few minutes to stretch.

Hope you enjoyed this workout and I'll see you on the beach when the sun returns!

Eric Hand, MA , CMT
Exercise Physiologist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

All the information presented on the FastTwitchFitness Blog is for educational and resource purposes only. It is there to help you make informed decisions about health related fitness issues. It is NOT a substitute for any advice given to you by your physician. Always consult your physician or health care provider before beginning any exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.
In no way will FastTwitchFitness or any persons associated with FastTwitchFitness be held responsible for any injuries or problems that may occur due to the use of this blog or the advice contained within. FastTwitchFitness will not be held responsible for the conduct of any companies and/or websites recommended within this blog.

Kick, stretch and kick!

2009-02-16T17:07:00.000-08:00

When to stretch? Before? During? After?

One of my clients said it best, “stretching is the flossing of the exercise world.” We know we probably should, but rarely take the time. How important is stretching and when is the best time to stretch?

A warm-up for beach volleyball should prepare us for training or competition. This preparation time ideally improves our performance and reduces our risk of injury. Stretching used to be considered a vital part of this warm-up. However, there is little to no evidence that stretching before training or competition prevents injury or muscle soreness. In fact, recent research suggests that stretching can actually hinder our performance by impeding force, power, speed and reaction time. I don’t know about you but I don’t need anything else to slow me down or reduce my ability to jump.

While the ideal warm-up does not include stretching, don’t throw out the floss quite yet. Stretching does play a role in our conditioning program, because inflexibility and imbalances in flexibility can increase our risk for injury. So when is the best time to stretch? For optimal benefits we should stretch 5-10 minutes post-training and competition. At this point our muscles are warm and more able to stretch. We may also want to include a separate session for stretching each week if we’re inflexible. The day after a competition is a great time for this. For some examples on stretches to include visit: http://volleyballpr.tripod.com/id2.html

In summary, here a three things to keep in mind about stretching:

- Ideally, stretching should not be included in our pre-training or competition warm-up
- The best time to stretch is 5-10 minutes after training or competition
- Inflexibility and imbalances in flexibility can increase our risk for injury

Until next time…See you on the beach Stretch!

Eric Hand, MA , CMT
Exercise Physiologist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Volleyball Conditioning

2009-01-25T11:52:00.000-08:00

Beach volleyball is a very dynamic game that requires strength, agility, flexibility and power. If you want your body to be ready to respond for that first dive onto the sand or that first joust at the net, it is crucial that you are properly conditioned.

When you arrive at the beach, before you even touch a ball, I recommend you include a few dynamic warm-up exercises. A dynamic warm-up involves sport specific exercises that involve moving the body through slow and controlled ranges of motion. I know that it can be tempting to just “dive” in and start playing, however, a good warm-up can be completed in as little as five minutes. Think of this time as an investment to both reduce your risk of injury and prepare your body for the explosive demands that will be placed on it as soon as the first ball is served. A dynamic warm-up will also awaken your nervous system and help you focus on the upcoming game.

You should perform these movements to your own ability and do not attempt to match someone else’s strength or range of motion. Find your own edge and gradually work to improve it. This month we’ll focus on developing lower body strength and flexibility. Be sure to start at the appropriate level. If you perform these warm-ups regularly you should see improvement and be able to advance to the next level within a month.

Squat with arm extension (Beginner)

Stand with feet slightly turned out, shoulder width apart and knees slightly bent. Reach arms out to form a flat platform as if you were going to pass or dig a ball. Inhale deeply and slowly bend your knees to squat down. Think about sitting back and placing your weight on your heels. As you squat be sure to keep your chest high, upper and lower back arched and tight, gaze forward, and weight on your heels. Allow your knees to spread outward toward the toes. Be sure your knees do not move past your toes, however, and do not attempt to go deeper than a thighs parallel to the ground position. Complete the movement by exhaling slowly and pressing through your heels to return to a standing position. Repeat 8-12 times.

You should feel this movement in your quadriceps, glutes and hamstrings, not in your knees or lower back. If flexibility is a problem try using a wider stance. When done properly the squat is a safe exercise and critical to developing speed and vertical jump. Injuries occur when athletes are rushed or not focused and forget to adhere to proper form and technique.

Net Duck (Intermediate)

Stand perpendicular to the net, feet 6-12 inches apart, right shoulder next to the net. Reach arms out as if you were going to pass or dig a ball. Inhale deeply and step your right foot to the right as you slowly bend your knees to squat down underneath the net. Think about sitting back and placing your weight on your heels as you squat down. As you squat be sure to keep your chest high, upper and lower back arched and tight, gaze forward, and weight on your heels. As you squat be sure to keep your arms extended, chest high, gaze forward, , upper and lower back arched and weight on your heels. Complete the movement by exhaling and standing up on the other side of the net. Repeat, this time squatting under the net toward your left. As you squat underneath the net visualize getting low to dig a hard driven ball.

Lateral Squat with arm extension (Advanced)

Stand on the left side line facing the net, feet shoulder width apart. Reach arms out as if you were going to pass or dig a ball. Inhale deeply and step your right foot several feet to the right as you slowly bend your knees and squat down and to your right. As you squat think about sitting back and placing your weight on your heels as you squat down. Be sure to keep your chest high, upper and lower back arched and tight, gaze forward, and weight on your heels. Visualize getting low and digging a hard driven ball as you squat. Complete the movement by exhaling and returning to a standing position. Repeat until you reach the right side line. Repeat by leading with your left foot and squatting to the left side line.

These exercises will help improve your lower body strength as well as the flexibility in your hips, knees, ankles and inner thigh.

Have a blast with these exercises this month and I welcome your questions and comments.

See you on the beach!

Eric Hand, MA , CMT
Exercise Physiologist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”