20-minute Power Workout

This workout is not designed for the faint of heart. It is recommended for more advanced individuals, however it can be modified for beginners. It is high intensity, short duration and is sure to burn calories post work out. This is also more than just a physical workout—you will be working your mind and spirit as well. When all three are activated, the results you will produce in your life will be faster and more efficient.
When doing this workout, make sure to set your intention—get clear about the result you would like to achieve in any area of your life. For example: career = prosperity; relationship = fun and play; health and well being = strength and vitality. Write your intention down so that you can see it somewhere while working out. Keep a notepad and pen nearby so you can easily take notes, and write down any ideas that you get about your intention. Hold the idea throughout your workout and visualize what you would like to experience in that particular area of your life. Get a clear picture in your mind’s eye and be sure to connect to the feeling you are having while connecting to the intention. Now you are stimulating your mind while working your body.

Minutes 0 – 5 

• Cardio in fat zone target range 
  Example: 220 – your age (32) = max heart rate (188) 
  (188) x .65% = 122bpm 
  (188) x .85% = 159bpm 
  122 < > 159 = fat burn zone.

Minutes 5 – 8 

• Plank hold for 30 seconds. With forearms on the ground shoulder width apart and ankles together, rise up on forearms and toes. Squeeze inner thighs, tighten abs. Muscles used: Lats, gluts, adductors, quads, upper back extensors and abs (A)
• Continue with “walking on the ceiling abs” for 30 seconds. Laying on your back, extend one leg up towards the ceiling, reach arms and lightly touch back of calve for support, extend other leg in front of you and raise about three inches off the floor. Bring shoulders off the ground into an ab-crunch position. Now switch legs as you exhale each time. Muscles used: Hamstrings and abs (B)
• Finish with squat, standing curl and press over head for two minutes. Stand shoulder width apart bending both knees to squat position holding dumbbells, keep back straight. Stand up while doing a bicep curl with both arms. Press both arms up over head while rotating wrist to a shoulder press. Muscles used: Quadriceps, gluts, biceps, deltoids and abs (C, D, E)

Minutes 8 – 9 

• Continue with cardio for one minute at your max heart rate (remember your intention!)

Minutes 9 – 12 

• Standing ab twist with ball for 30 seconds. Standing shoulder width apart, hold ball close to chest. Twist side to side keeping your hips forward. Exhale at each twist. Pull abs up and in towards spine as you rotate. Muscles used: Oblique’s and gluts (F, G)
• Finish with triceps extensions on a flat bench for 2 minutes. Lay on stomach on flat bench. With dumbbells in each hand, raise cheast off bench while bringing both elbows in by your side for your starting position. Keep you neck in line with your spine. Chin down towards chest. Push dumbbells back towards hips and then back into starting position. Keep elbows by hips the entire exercise. Muscles used: Triceps, upper back extensors, gluts, adductors and abs. (K)

Minute 12 – 13 

• Continue with cardio for one minute at your max heart rate (remember your intention!)

Minutes 13 – 17 

• Put it all together: 
  ° Plank hold for 30 seconds 
  ° “Walking on ceiling abs” for 30 seconds 
  ° Squat, standing curl and press over head for 1 minute 
  ° Standing ab twist with ball for 15 seconds 
  ° Alternating side lunges with ball for 15 seconds 
  ° Triceps extensions on flat bench for 1 minute

Minutes 17 – 20 

• Meditation (L) 
  Get in a comfortable position. Take slow, deep breaths in through the nose and out through the mouth. Allow your heart rate to come down. Think of one thing in your life you are most grateful for and give thanks to that. Now think of another and then one more. Notice how you are feeling now. By raising your vibration to a higher thought you are now sending out a higher vibration and will attract that vibration into your human energy field.
  I call this the R.A.Y. method workout: Radiance About Yourself. The focus is to stimulate your mind, body and spirit all at one time which increases your ability to maximize your life and your results, illuminating your energy from the inside out.
  
  
  http://www.volleyballmag.com/articles/47-20-minute-power-workout

Setter Pressure

1. The Setup
This drill is a great way to work on a number of the key aspects of setting. It emphasizes getting to the ball quickly, squaring up, deception, and can aid in decision-making. You will need five players (or two players and three coaches) to run this drill correctly. The setter will begin at right back. There needs to be a target at both the left and right side hitting positions. Place a passer at middle back and a coach on the opposite side of the net at middle front.

2. The Execution
To begin the drill the coach will overhand toss the ball to the passer, and the setter will release and run to their starting spot on the net. The setter will react to the pass and line themselves up under the ball. The coach will then call out a set location. The coach can start out by calling outside or back. The player will react to the call and deliver the appropriate set. To challenge the setter even more you can call go or red. You can also wait longer and longer to give them a call.

Once the setter has gotten comfortable with the drill ask the passer to move the ball between five and 12 feet off the net. This will require the setter to get to the ball quickly and also forces them to square up to the outside pin. If they do not square up they will have a difficult time delivering a consistently hittable set. Never forget as a coach or setter that properly located sets should always be the first priority.
3. The Benefits
I have found that setters will often time the pass, which can limit the number of hitters they can set. When a setter gets to the ball early it becomes easier to connect with (ideally) all four hitters. The middle hitters will be able to determine their line of approach quicker and the setter will have a better chance of connecting with them and the other hitters.

A good setter can make an average pass look like a good pass. This drill should train setters to be able to accomplish that challenging feat. One other benefit of this drill is the mental side. Setters will often predetermine their location or allow the pass to dictate where they set. As a setter I was best when I got to the ball quickly and made decisions in the moment. It’s good to be aware of your match-ups and the success of your hitter in that match, but you don’t want to be making your decisions before you see the pass. I think that a good setter should be able to deliver a hittable ball to all the attackers in a variety of different situations.

A: Positions at Drill Start
B: Setter ‘betters-the-ball’ off an errant pass

http://www.volleyballmag.com/articles/144-setter-pressure

Volleyball Stretching Guide Static or Dynamic?

Often times when I am watching amateur or even professional athletes warm up, I see them progress through a ritualistic pre-game routine that includes a variety of static stretches. These stationary stretches commonly focus on the hamstrings, hips, and quadriceps, in an effort to improve performance and reduce the risk of injury. But adding in some dynamic stretches can be extremely beneficial to volleyball performance.

A Dynamic Approach

Traditionally athletes have been taught that static stretches before games are the most valuable. But new and emerging research is consistently demonstrating that a more dynamic approach to warming up is ideal. In a recent study comparing static versus dynamic warm-up routines in groups of male collegiate athletes, static stretching was found to negate the benefits of a general warm-up when vertical jump performance was tested. Furthermore, athletes performing a more vigorous warm up registered higher vertical jumps.

Flexibility Guidelines

Considering that static stretching before activity may negate performance benefits and potentially put your joints at risk of injury, it is wise to focus on dynamic stretches prior to playing. Keep in mind that following a match it is more beneficial to cool down using various static stretches to support the muscle recovery process.

Standing Hip Front and Back Swing

TARGET Hip flexor/extensor, quadriceps, hamstrings, glutes, lower back.

SET-UP Stand tall with the arm of the working leg extended in front of you and the opposite arm extended laterally for balance.

MOVEMENT Swing your leg front to back while maintaining balance on the opposite leg. Gradually increase your range of motion in each direction, with the goal of touching the swinging leg to your hand. (A) While your leg swings front to back, your hand should touch the foot at its peak extension. Perform on both sides. (B)

TIP If you struggle with balance, hold onto a partner or stationary object to allow an increase in tempo and range of motion.

Standing Lateral Hip Swing

TARGET Hip adductor/abductor, hamstrings, glutes, lower back.

SET-UP Stand tall with both arms extended laterally for balance, or hold onto a partner or stationary object.

MOVEMENT Swing your working leg laterally in front of your balancing leg by moving across the body (adducting) before returning in the opposite direction to extend the hip (abducting) away from the body. (C) (D) A right leg stretch involves moving to the left in front of the left leg, then swinging to the right away from the body.

TIP If possible, avoid holding onto a partner for your initial set to more effectively engage your core.

Supine Alternating Controlled Leg Swing

TARGET Hamstrings, hip adductor/abductor, lower back.

SET-UP Lie face up on the ground with arms extended laterally creating a “T” with your body. (E)

MOVEMENT Keeping the non-working leg flat on the ground, swing the working leg across and up toward the opposite extended arm before returning to the ground. Alternate legs. (F) (G)

TIP Keep a slower temp for this dynamic stretch in order to focus on stretching the lower back and hamstrings with each swing.

BENT-OVER TRUNK ROTATION

TARGET Hamstrings, lower back, abdominals, shoulders.

SET-UP Stand bent at the waist at a depth where you can feel a comfortable stretch in the hamstrings. (H)

MOVEMENT Remaining in this bent position, rotate your torso with arms extended side to side tracing a large semicircular arc in each direction. (I) (J)

TIP Try relaxing your arms while rotating to allow momentum to stretch your shoulders with each change in direction.

All apparel for this shoot was generously donated by Asics: Abby Shimmel top, $55; Abby fitted short, $42; GEL-Volley Lyte shoes, $85; 
Find stores

Sources Holt B.W., Lambourne K., J Strength Cond Res (2008) 22, 226-9. The impact of different warm-up protocols on vertical jump performance in male collegiate athletes. Perrier et al., J Strength Cond Res (2011) 25, 1925-31. The acute effects of a warm-up including static or dynamic stretching on countermovement jump height, reaction time, and flexibility.