10-A
10-B
necessary muscles. When? Sometime after practice. As stated IT’S A STRETCH: Davis demonstrates the diagonal pull, high to low.
“It’s OK to perform a mini-session before practice, but performing the entire program before practice may fatigue the shoulder.”
above, it’s OK to perform a mini-session before practice, but performing the entire program before practice may fatigue the shoulder. Intensity? You should get a nice burn in the muscles at the end of the set. If you don’t feel the muscles working after 25 reps, you need a heavier band or more tension on the band. But you don’t want pain. If it hurts to do these exercises, you should be evaluated by a certi- fied athletic trainer, physician or other medical professional.
Bonus Exercise – “Perfect posture holds”
(11 A,B,C): The forward head, rounded shoul- ders and hunched back posture places increased stress on your shoulder. Perform this exercise by standing with your back and head against the wall with your heels 6 inches away from the wall. Press your low back into the wall, pinch your shoulder blades together and push the back of your head into the wall. You can also raise up your arms, press your elbows into the wall, then externally rotate and press the back of your hands into the wall. Also, many of our athletes wear an Intelliskin posture shirt to help with proper positioning.
Aaron Brock is the director of sports medi- cine and performance for the U.S. Men’ W
s and omen’ s National V olleyball T eams. He has
been with the program for eight years and two Olympic Games and has a unique understanding of how to prevent and treat injuries that com- monly plague volleyball players.
Next issue of V 11-A 11-B 11-C olleyballUSA:
Shoulder Maintanance, Part II — Stretching.
USAVOLLEYBALL.ORG | 41
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72