SPORTS MEDICINE 3
RESISTED ACCELERATIONS: Demonstrated by Will Montgomery
3. RESISTED ACCELERATIONS IN THREE DIFFERENT DIRECTIONS
Purpose: These exercises to develop sand speed, demonstrated by pro Will Montgomery, go in three directions: from neutral to forward and from neutral to left or right. They will help you develop your sand legs for the first time or regain your sand legs from last year. This could take a few days/weeks. But because sand is a surface that requires your lower body to push off at angles that are different than on a court, it is important to practice these movements when transitioning to the sand. How they’re done: These exercises can be done with a resistance band or stretch cord or without any resistance at all. If you use a band or cord, have a friend or beach partner hold the other end while you’re sprinting.
Start in a defensive or passing position.
Your initial push will come from the leg that’s opposite the direction you’ll be going. So, push first with your left leg if you’re breaking to the right and your right leg if you’re breaking to the left.
Concentrate on being explosive and forceful with each step, making sure that you’re pushing your body forward each
time your feet make contact with the ground. Use your arms to help you propel forward.
When you first begin doing these exercises, start under control and slowly. Increase the speed as you get stronger and more comfortable with the movement. Although this exercise is best done in the sand, it can also be done on the grass or on a hard surface. Reps: 3-5 reps per direction with a rest in between.
4. THREE SHOULDER STRETCHES: UPPER TRAP STRETCH, LAT STRETCH, PEC STRETCH
Purpose: These exercises, demonstrated by Will, are designed to alleviate shoulder and neck tightness. The up- per trap, latissimus dorsi and pectoralis major and minor muscles often become tight in volleyball players and can contribute to shoulder dysfunction and injury. • Upper trap stretch — Put your hands behind your back and pull down on one arm with the opposite hand. As you’re pulling your arm, put your chin to your chest and gently roll your head in the opposite direction of the arm
by Will Montgomery 4
SHOULDER STRETCHES: Demonstrated
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