Exercise of the Week: Side Lying External Rotation

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 Lateral Hop and Hold

Level: Intermediate and 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 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

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 Bicycle

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

Exericse of the Week: Box Jumps

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/

Volleyball Conditioning Warm Up #2

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.”

Kick, stretch and kick!

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

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.”