Conditioning - Part 1

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Any player to deliver his best possible performance must be at his best possible physical efficiency. This is a simple but true statement. In fact, the truth of this is so simple that most players and coaches do not observe it.

"A player must be in top physical condition in order to perform fundamental skills with excellence. He must not be too tired physically or mentally to do his part, for if he failed, team morale would suffer. When a player is not in condition, he fails to act, look, or talk the game he is capable of playing. This reflects on the other players. They tend to question his ability to perform as usual, and they tend to cover for him, thus weakening their own position." ¹

It has been proven that an athlete can be at his best if he does not "break training." Our physical efficiency is enhanced if we stay in condition the year round. The key to keeping in condition is a simple.-one: (1) Exercise must be regular, not every three weeks or a heavy dose for one month out of the year. (2) Exercise involves movement with some vigor to the point of a good sweat. Walking, passive calisthenics, bowling, golf, and hunting are healthful, but they are not physical conditioning. The workout must not only be regular, but once a week it should be vigorous to the point of "all-out effort." (3) Conditioning should include the specific. General, all-round conditioning of the whole organism is fine, but in all athletics there are specific strengths and skills needed. Therefore, the volleyball player must strengthen his wrists, arms and shoulders, back, feet, and calf muscles.

Distance running, short sprints, and bouncing on the toes are good foot and leg conditioners. The simple movement of rising on the toes when standing, shaving, waiting for the bus, and in line for a movie will strengthen the feet and legs. Another way is for the player to work out with the toes pointed straight forward or even a bit pigeon-toed.

Fingers and wrists must be strong but flexible. Interlacing the fingers and rubbing with light friction is one of the best "warm-up" procedures. "Clapping the hands as in applauding, with renewed rubbing and flexing the fingers, will warm and toughen the hands." ² Push-ups using the fingers rather than the palm of the hand for support are a good conditioner. A similar movement can be performed by standing 2 feet from a wall and then pushing back. Of course, the use of the following equipment will also help: wrist rolling machines, chest weights, stall bars, parallel or horizontal bars, ropes for climbing, Indian clubs for swinging, and bar bells.

For spiking we must not omit the specific developer of hitting the ball when set up at the net by a fellow player. Another specific developer is for the spiker to hit the ball with snap and power to the floor and thence to a wall which sends it back to him.

Arm and shoulder conditioning also respond to regular activity. Rhythmic and vigorous calisthenics, bar work, chest weights, wood chopping, sawing, and rowing boats are excellent conditioners for the arms and shoulders.

Players should be taught that muscles pull and never push. Then they can figure out which movements work on certain muscles by observing if these muscles harden and contract.