Volleyball is a dynamic game that requires players to be fast on their feet. Players have to be able to quickly shift into various position/s, make quick movements in any direction quickly and reach the ball. Volleyball strength workouts focus on power development and maintaining safe positions when exploding through the plays. Many players include resistance training exercises in their training programs to maximize power and set a solid foundation.
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A well-rounded volleyball workout will help players strengthen and maintain optimal body health.
It is recommended to consult a professional trainer that can create a diverse fitness program to make exercising/training/working out much more enjoyable.
The body adjusts differently to various types of exercise. Aerobic and resistance training each tells the body to adapt in different ways. Both are important for healthy body composition, and when done in combination, it is known as concurrent training. Aerobic is best for losing fat, resistance training builds muscle that keeps the body functioning throughout the day. However, molecular mechanisms involved in aerobic and resistance adaptations can interfere with each other if not appropriately planned. Two steps to minimize any possible interference and maximize aerobic/resistance benefits:
Camera, Donny M et al. βProtein ingestion increases myofibrillar protein synthesis after concurrent exercise.β Medicine and science in sports and exercise vol. 47,1 (2015): 82-91. doi:10.1249/MSS.0000000000000390
Cools, Ann M et al. βPrevention of shoulder injuries in overhead athletes: a science-based approach.β Brazilian journal of physical therapy vol. 19,5 (2015): 331-9. doi:10.1590/bjpt-rbf.2014.0109
Pereira, Ana et al. βTraining strategy of explosive strength in young female volleyball players.β Medicina (Kaunas, Lithuania) vol. 51,2 (2015): 126-31. doi:10.1016/j.medici.2015.03.004
Ramirez-Campillo, Rodrigo et al. βEffects of Plyometric Jump Training on Vertical Jump Height of Volleyball Players: A Systematic Review with Meta-Analysis of Randomized-Controlled Trial.β Journal of sports science & medicine vol. 19,3 489-499. 13 Aug. 2020
Seminati, Elena, and Alberto Enrico Minetti. βOveruse in volleyball training/practice: A review on the shoulder and spine-related injuries.β European journal of sports science vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090
Silva, Ana Filipa et al. βThe Effect of Plyometric Training in Volleyball Players: A Systematic Review.β International journal of environmental research and public health vol. 16,16 2960. 17 Aug. 2019, doi:10.3390/ijerph16162960
Villareal, Dennis T et al. βAerobic or Resistance Exercise, or Both, in Dieting Obese Older Adults.β The New England journal of medicine vol. 376,20 (2017): 1943-1955. doi:10.1056/NEJMoa1616338
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Welcome to El Paso's Premier Wellness and Injury Care Clinic & wellness blog, where Dr. Alex Jimenez, DC, FNP-C, a board-certified Family Practice Nurse Practitioner (FNP-BC) and Chiropractor (DC), presents insights on how our team is dedicated to holistic healing and personalized care. Our practice aligns with evidence-based treatment protocols inspired by integrative medicine principles, similar to those found on this site and our family practice-based chiromed.comΒ site, focusing on restoring health naturally for patients of all ages.
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Dr. Alex Jimenez DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
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