SPO R TS MEDICINE
3 exercises to keep your shoulder fit for beach season
by Anthony Darmiento and Aimee Miyazawa
Exercises demonstrated by Bill Kolinske, Jace Pardon Photos by Don Liebig
Photo 1A
WITH THE BEACH SEASON KICKING into gear and summer approaching, this is a great time to do some preventative maintenance on your hitting shoulder. To show you the way, we asked two USA Volleyball experts, Anthony Darmiento (MS, CSCS) and Aimee Miyazawa (MEd, ATC, PRT), to recommend three good exercises. Darmiento is the sport physiologist for the USA Beach National Teams, and Mi- yazawa is the teams’ head athletic trainer.
GOOD HABITS FOR BEACH VOLLEYBALL PLAYERS
Our mission is to help you develop a hitting shoulder that’s strong, resilient and well-suited for taking a lot of great swings on the beach. The actual workout is important, but equally important are the habits that accompany these exercises. Here are three things to pay close attention to: Warm up your shoulder before playing or training; cool down your shoulder afterward. It’s essential to do stretching exercises before and after workouts that target these muscles: pectoral (pecs), latissimus dorsi (lats) and upper
trapeziuses (traps). Monitor your training. Whether you’re
working out in the weight room or practicing on the beach, be aware of physical volume. For instance, if you’ve just played a long tourna- ment with your club team or a weekend beach tournament, don’t go to the gym or the beach and hit a bunch of balls. You might want to take the day off, but if you do a workout, be sure it isn’t one that targets fatigued body parts like your shoulder, especially if your shoul- der is sore. Maybe take a run on the sand or work your abdominals or do a few lower-body exercises. As mentioned above, be sure to do your post-workout stretching to help facilitate recovery.
Eat for recovery. Tough competition and intense training require good fuel. That means the right amount of carbohydrates, fat and proteins. Athletes sometimes choose low-car- bohydrate diets for health reasons, but that can be a misstep because foods that are rich in good carbohydrates (and good proteins) are helpful for recovery. Remember, soreness occurs be- cause muscle tissue has been damaged. To repair
Photo 1B
that tissue, you need the right nutrients. Nutrition tip 1: Stay away from candy and
sweets that have processed sugar and go for healthier options such as fruit, which has natu- ral sugar. Processed sugar can increase inflam- mation, and that leaves you prone to injuries and can slow down your recovery. Nutrition tip 2: For protein, choose leaner meats (chicken breast, turkey breast) or dairy products like Greek yogurt. Skip the hamburg- ers and hot dogs. (For more on recovery nutri- tion, go to
www.usavolleyball.org/mag and read the article in the Fall 2014 issue by USOC sports dietician Shawn Hueglin.) Now that we’ve covered the other stuff, let’s
get to the exercises:
EXTERNAL ROTATION TO PRESS Photos 1A-C
Hold both arms up at your side. Your elbow and shoulder should be at 90 degrees with your palms facing the floor. Externally rotate at the shoulder, bringing your hands to the ceiling. Palms should face forward. Next, press up to the ceiling without arching your back. Get as
Photo 2A
Photo 2B
46 | VOLLEYBALLUSA • Digital Issue at
usavolleyball.org/mag
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