SPORTS MEDICINE The biomechanics
When teaching defensive techniques to the U.S. Women’s National Team, the coaches and staff stress movements that increase efficiency and decrease injury risk
by Jill Wosmek, MA, ATC Model: Alix Klineman • Photos: Peter Brouillet
O
ne thing I constantly stress to our athletes is the benefits of moving efficiently when performing de- fensive techniques. Obviously, the more efficient and balanced you are in your movements, the more success you’ll have digging volleyballs. An added benefit: You’ll be less prone to the lower-body injuries commonly linked to defensive play. These include MCL sprains, patellar tendinopathy, adductor (groin) strains and meniscal injuries. Younger volleyball players may not have the strength or body awareness to perform defensive moves with the same stability and functional efficiency as athletes at the national team or college level. As you can see in the photos, U.S. outside hitter Alix Klineman has very long arms and legs – not surprising considering she’s 6-4. At this point in her career, she knows how to maintain good form and balance when setting up to play defense. That means being stopped, stable and balanced before contact is made with the ball. Notice that she’s positioned for the side lunge in a way that prevents her knees from bending too far in or too far out.
Side lunges are a great way to mea- sure your strength and also build your strength for proper defensive positioning. You don’t need to use weights to do these lunges; body weight alone will give you a good workout and make you stronger. When doing side lunges, it’s a good idea to watch yourself in a mirror. Side lunges are very similar to the movements you make when moving laterally to pass or dig a volleyball. The progression of the side lunge goes like this: • Laterally stride to one side. • The non-stepping leg should be straight or nearly straight.
of good defense
with the glutes, hamstrings and quads of that leg supporting much of your body weight. • Your upper body should be upright and straight, not bent and hunched.
As you do your “mirror” lunges, ask yourself these questions: • Am I balanced and distributing my weight properly? • Am I comfortable in this position? Do I feel strong and able to react? • What is the rest of my body doing? • Is my core involved? • Can I make a good angle with my platform from this position? • How are my feet and toes positioned on the floor? Do they feel balanced and ready to react? • Is there varus (bow-legged) stress? Is there valgus (knock-kneed) stress? It’s a good idea to think about these things when you’re taking passing reps, too, but sometimes it’s useful to do the lunges without involving a ball so you can first get strong and comfortable with this range of motion.
TEACHING TIP FOR COACHES 1
READY POSITION: U.S. Women’s National Volleyball Team outside hitter Alix Klineman demonstrates a bal- anced stance.
• Your stepping leg should come down on the floor with your knee bent directly over your big toe and your second toe. About 70 percent of your weight will be on the bent leg. • In your non-stepping leg, the big toe is working hard to help you stabilize your other leg. • When you’re in a full lunge, you’re almost in a sitting position over your bent leg
48 | VOLLEYBALLUSA • Digital Issue at
usavolleyball.org/mag
Have your athletes start barefoot on the flat ground, then talk them through the questions listed above to get them in optimal side-lunge position. Next, have them set their platform and hold it for between 30 and 60 seconds. From there, progress into a dynamic side-to- side move. As the technique begins to falter, take a break and reset. You’ll notice quick results from this exercise. It helps players gain strength, flexibility and awareness of their core. It also helps them develop a better awareness of their platform and realize the role your feet, toes and glutes play in maintaining balance.
Jill Wosmek is the head athletic trainer for the U.S. Women’s National Volleyball Team. She is in charge of evaluating and assessing injuries, design and implementa- tion of treatment and rehabilitation plans and providing injury prevention methods for players.
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