Volleyball Clinic Advice: Why Stretching Is Important

November 28, 2023March 7, 2024 admin

Stretching is a vital part of keeping players healthy and fit, regardless of the sport. Without one muscles will become tight, and this causes injuries or poor performance. Boosting flexibility helps prevent such situations. In volleyball, fast motions are necessary to respond to the ball. Athletes should use muscles coming from the upper legs and hips, calves, shoulders, forearms, as well as core. Stretching out all these parts assist volleyball players carry on the sport they really like while improving their overall performance and minimizing their injury risk.

Prior to starting your first volleyball game, take time to read about why right stretching truly matters.

Preventing Pains and Aches

Working out without stretching before and later adds extra pressure in your muscles. It’s likely to end up in recurring pain the very next day, perhaps for several days based on your regular degree of exercise. You’re also very likely to feel severe cramping.

Minimizing the Chances of Injury

Simply because of the decrease in stress given to the muscles, stretching could also minimize your injury risk. Although it doesn’t ensure that you won’t be injured, it surely reduces the odds. Stiff or unprepared muscles will be more prone to straining and even tearing, that is a severe injury. Not stretching likewise decreases your flexibility, causing you to have less accurate control of your own motions while you’re working out.

Boosting Performance

Talking about your flexibility, stretching could also assist in improving your performance. Preparing your body in advance, and giving it additional care afterward, enables your muscles to correctly adjust and recover. Improved flexibility and relaxation of muscles indicates much better control, speed, and strength.

Contributing to Your General Health

In case you hadn’t thought it already, the advantages of stretching are likewise excellent beyond the volleyball clinic.

Improved range of motion and muscular control also help your general physical health. Not just this, however focused stretching exercises could also help in reducing stress and boost your chance to relax and concentrate mentally. Ever ask yourself why Yoga is very persistently famous? The focused stretching it requires aids in both mental and physical health.

Listed here are 5 stretches which are good for volleyball players:

Forearm Stretches:

Turn your right hand so that your palm will now be facing the ground surface. Put your left hand in the knuckles of your right hand and push down in your direction. Maintain for ten seconds.

Do the stretches again but now with the other arm.

Shoulder Posterior Stretch:

Place your right arm straight outside before you. Get your left hand and put it in back of your right elbow, dragging it into your body. Do it again having the other arm.

Tricep Stretch:

Make use of this stretch for both arm. Put your arm in back of your head having your right elbow directing up in the air. Using you left hand, get your right elbow and slightly pull, sustaining for ten seconds. Do it again on the opposite arm.

Low Back Stretch:

Take a seat and put the two legs straight out in front of you. Pull the right leg upward so your right foot sets beside the left knee. Flip your upper body on the right, putting your left elbow out of the right knee. You should feel stretching in your lower back. Hold that position for 10 seconds. Repeat on the other side.

Hamstring Stretch:

This particular stretch uses the both legs. Start by sitting yourself down using your legs out in front of you. Take your left foot in in order that the bottom of your foot hits the inner knee of the right leg. Your left knee must position into the left. This action stretches the right hamstring muscle. After that, reach out to your left hand to hit the right toe. Maintain for ten seconds. Do it again on the opposite leg.

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Among the first lessons to teach in high school Volleyball Coaches Camps And Players Camps is “Power Posing”. As to the reasons why, it is because the results are immediate and the transformations could be incredible for your players together with your program!

Amy Cuddy, a teacher and researcher coming from Harvard Business School provides strong insights into her many years of research on the subject in her “TED talk”, labeled as “Your Body Language Shapes Who You Are.”

On her talk she discloses just how “Power Posing”, that is standing up in a good posture of confidence, even if you don’t really feel confident, could have an impact on the measures of testosterone and cortisol levels within your brain. Her studies have shown that you virtually alter your body chemistry simply by changing your body position.

As being a High School Varsity Head Coach, what number of times do you begin your first practice and your Middle School or High School athletes are slouched over, arms crossed looking on the floor. You could actually observe who is insecure and does not have confidence from the instant you enter the gym into your first huddle.

Aside from that, when left uncontrolled, these players may go onto to turn into what we simply call your “Energy Vampires”. That means, unbeknownst to them or their team players, they set a negative mood for practice that basically absorbs all of the positive energy out from the gym, your practice, as well as your team. Developing a team culture of excellence starts effectively by taking on “Energy Vampires” via the effective tool and education of your athletes applying “Power Posing”.

In order to introduce “Power Posing” into your players, we instantly begin by correcting them and teaching them via a discussion with regards to Amy Cubby’s research. During the camp weeks with the High School Camp Programs, you can help your High School Varsity Head Coaches put down rules for the practice, including:

Basically no arms crossed
Look one another on the eye
Hands in hips and occupy space in a “Power Pose”
Try to feel and look the way you want to be.

We request players to think of 2 “Power Poses” for huddle and then one “Silly / Fun Power Pose”. The Wonder Woman “Power Pose” is definitely the best “Power Pose”, by which you place your hands in your hips, standing up having your feet apart, as well as your hands in your hips. This could really feel odd in the beginning, however it is a true “Power Pose” in its essence.

The “Silly / Fun Power Pose” is similar to a body builder in stage and we educate players to use this particular pose to help with making “light” of extreme moments. Instances of athletes power posing are Arnold Schwarzenegger or Usain Bolt:

The fastest way to improve your emotional state would be to change your body language. In the event you imitate successful body language you’ll feel and become motivated. In case you imitate dis-empowered body language you’ll immediately feel dis-empowered (frustrated, angry, guilty, terrified…).

“Power Posing” is as well very important for volleyball tournaments and training your athletes in order to flourish in competition. We’ve heard many stories from Varsity Head Coaches sharing us instances like, “My girls stepped into the gym, took one glance at the opponent, and lost!”

We strongly encourage you to evaluate “Power Posing” along with your players parents as well. Teams we work together with at times send out an e-mail to their players parents to teach them on this effective tool and they’re most of the time very grateful.

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Volleyball Clinic Advice: Why Stretching Is Important

Preventing Pains and Aches

Minimizing the Chances of Injury

Boosting Performance