Many athletes underestimate the importance of training the trunk muscles. Whilst the lower body is responsible for the strong foundation and position selection, trunk muscles take care of the upper body's actions. Spiking, digging, blocking and more all depend on the stability of the centre core and lumbar pelvic complex.
Various exercises utilising body weight as load using a pillar or balance ball will also make the trunk stable and balanced. When this is achieved, the risk of lower limb injuries is reduced and at the same time, jump efficiency is increased. All of this contributes to learning correct movements with a correct posture. (FIVB, Level II, p.28.)
Antirotation in a kneeling position
One of the most effective methods is Sling training. During this exercise, we use resistance bands, suspension trainers or ropes. It is known that abdominal muscle contraction precedes fast upper and lower limb movement. From the perspective of injury prevention, abdominal pressure is increased by the local activity, making sling training effective in reducing the risk of lower back pain.
Basic movements like pelvic tilts, accelerated contractions of kegel muscles (pelvic floor) plus rope or sling used as resistance (load) will improve performance through functional neuromuscular training during Closed Kinetic Chain movement. E.g. bracing.
Coach Marek
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