Volleyball

In the United States volleyball is a popular sport with male and female athletes of all ages. It is the third fastest growing sport for high school girls while boys participation has increase 15% between 2004-2008. Both indoor and beach athletes endure repetitive stress from overhead spiking and serving; for this reason orthopedic injuries to the shoulder are common. It is reported that over 30% of professional players demonstrate atrophy of the infraspinatus muscle (one of four rotator cuff muscles) and diffuse shoulder pain. Today, these problems are magnified with athletes competing in multiple leagues encompassing most of the calendar year. To prevent injury and enhance performance it is important to have a well designed shoulder and total body conditioning program for year round training.

Cuff Performance Foundational Program

These 12 easy to follow exercises are designed to create a solid, stable shoulder complex with precise and well executed movement patterns

For maximal effectiveness:

  • Use proper form and trunk alignment with each exercise.
  • Take each exercise through a full range of motion with a good 1-2 second pause at end range.
  • Use appropriate resistance. A common mistake that athletes and patients make is increasing resistance too quickly, sacrificing correct form. Stick with a resistance that allows you to maintain form
  • Remember: A good exercise performed incorrectly greatly diminishes the benefit of the exercise and may in fact cause harm

Cuff Performance – Year Round Training

Throwing athletes demand focused attention to year round shoulder training; it is of utmost importance to periodize (adjust, modify or vary) training volume around three distinct phases based on the time of year:

  1. Competitive season – goal is to maintain strength and flexibility while allowing adequate recovery for optimal performance. If off season training volumes are kept constant the athlete will become over-fatigued which will potentially reduce performance and lead to injury.
  2. Off Season –active rest – following a competitive season it is imperative for an athlete to get away from their sport and training for 4-6 weeks. We encourage our athletes to stay active by participating in other athletic activities that do not replicate the demands of their particular sport. This active rest is quickly followed by a structured off season program.
  3. Off Season Training – this is the time of year when athletes can focus on strength, flexibility and endurance to enhance performance in upcoming seasons.

Competitive Season Training Recommendations

  • Active Warm-up – Perform 1×10 repetitions of each of the 12 Cuff Performance exercises using light resistance. Maximum of 5 times/week
  • Strength Maintenance – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate resistance after practice or games. Allow at least 48 hours rest after performing the strength/maintenance program before competition to allow full recovery for optimal performance. Perform a maximum of 2 session/week.

Off Season – Active rest

During this time we encourage our athletes to stay active and fit with non-volleyball related activities. During this time we would like to have 4-6 weeks away from the sport as well as giving the shoulder time away from Cuff Performance training. This is necessary to allow full and complete recovery.

Off Season Training

  1. Active Warm-up – Perform 1×10 repetitions of each of the 12 Cuff Performance exercises using light resistance. Maximum of 5 times/week
  2. Strength Production – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate to heavy resistance 2-3x/week. Allow at least 24 hours between strengthening sessions.

Total Body Conditioning (TBC)

It is well established in biomechanical studies that power for the overhead athlete is developed from the ground reaction forces generated by the legs and trunk. The shoulder and arm are simply extensions of the rest of the kinetic chain. Because of that, we understand that performance training for the overhead athlete must include a comprehensive strength and flexibility program for the core and lower extremity. It is amazing that many of the high level athletes that we work with can’t control their own body weight performing a proper push-up or squat. The following 8 exercises will lay down a foundation that we will continue to build upon.

  1. Push-ups – regular/modified
  2. Planks – plank-ups
  3. Dead bugs
  4. Bird dogs
  5. Trunk rotation standing
  6. Trunk rotation kneeling
  7. Squats
  8. Lunges

TBC – Competitive season

  • 2×10 repetitions 1-2 x/week

TBC – Off Season

  • 2×10-15 repetitions 2-3x/week

Shoulder Stretching

  1. Cross arm stretch
  2. Triceps stretch
  3. Sleeper stretch
  4. Thumb up back
  5. Pec stretch

Perform 2×30 second holds with each stretch before and after training sessions, practice or games.