Quicksets with Kenzie: Training Misconceptions
“It’s all to do with the training: you can do a lot if you’re properly trained.” –Elizabeth II
There are many misconceptions about volleyball training. The following comes from John Boehle, at CATZ professional training program.
Training Misconceptions for Volleyball Players
False: Girls should not lift weights.
Playing competitive volleyball at the club or high school level requires equal attention to both skill development and athletic development. You are asking your body to perform at a high level so you need to be physically prepared.
False: If I lift weights I will look like a boy.
Girls fear that they will gain weight, start looking like a gladiator, or hurt themselves. Nothing could be further from the truth. In fact, increasing your strength is the key to preventing many common volleyball injuries. Your ability to generate power, change direction and recover has a direct effect on your volleyball performance.
False: I will get in shape just from practice and scrimmages.
True, you will increase your conditioning, but most coaches don’t practice for 5 game matches or focus on exercises designed to prevent injury. Coaches are good at skill development, strategy and mechanics. Strength training will prepare your body to perform at higher levels and acquire more advanced skills.
False: More practice is better.
Players that are practicing 3 days a week and playing matches on the weekends need to make sure they are getting adequate recovery time. Give yourself at least 1 day off a week where you do no physical activity. This will ensure that your body will remain strong enough to last the entire season.
False: I need to add 5 inches to my vertical jump.
To be a complete volleyball player you need to do much more than jump. You need to get to a driven ball, make a good pass, set up for an approach and finally… jump to hit the ball. Focusing on exercises that increase speed, power and strength will add inches to your vertical as well as maximizing on-court performance.
For volleyball specific programs talk to your coach or visit www.catzsports.com . CATZ is the strength and conditioning provider to the Men’s US National Team as well as AVP Pros Misty May, April Ross, Jen Boss and Whitney Pavlik.
And remember, hard work beats talent when talent fails to work hard.
Kenzie Aries