Volleyball Bump By: Michelle Lubrano and Pat Hanson
Background of Volleyball Bump • A volleyball bump is also known as a pass • It is the first contact with the ball following a serve from the other team • It is usually hit close to the net so it can be set up for a spike How to bump a volleyball… http://www.youtube.com/watch?v=0dAYuT0rZlw
Muscle Contractions • While performing the bump eccentric and isometric contractions occur Eccentric contractions is a contraction in which the muscle lengthens in an attempt to control the motion occurring at the joints that it crosses. Isometric contractions is a type of contraction with little or no shortening of the muscle resulting in no appreciable change in the joint angle.
Phase 1: Pre-Bump • Place your feet flat on the ground and spread equally apart. Stand stationary, with your knees slightly bent. • Extend your arms straight out with your palmssupinated. Place one hand overlapping the other and press your thumbs side by side.
Phase 2: Bump Ball • When bumping allow the ball to bounce off of your forearms. If you need to give the ball more of a boost, bend down by flexing your knees and push up by extending the knees.
Phase 2: Shoulder Muscles Joint- shoulder girdle Action- elevation Agonist muscles-trapezius upper & middle fibers, rhomboids, levator scapulae. Innervation- spinal accessory nerve and dorsal scapula nerve.
Shoulder Muscles Stretch/Strengthen • Trapezius exercise- shrugs, bent rows, dead lifts • Trapezius stretch- use one hand to pull the head and neck forward into flexion. • Levator scapulae exercise- shoulder shrugs • Levator scapulae stretch- rotating the head approximately 45 degrees to the opposite side and flexing the cervical spine actively while maintaining the scapula in a relaxed, depressed position. • Rhombiods exercise- chin ups, dips, bent over rows • Rhombiods stretch- passively moving the scapula into full protraction while maintaing depression.
Phase 2: Elbow Muscles Joint- radioulnar joint. Action- elbow extension, supination. Agonist muscle- triceps brachii (long, lateral, and medial heads), supinator, anconeus. Innervation- radial nerve.
Elbow Strength/Stretch • Triceps brachii strength- push ups, dips, bench press, over head presses, tricep curls • Triceps brachii stretch- shoulder and elbow in maximal flexion • Anconeus strength- any elbow extension exercise against resistance • Anconeus stretch- maximal elbow flexion stretches • Supinator strength- hammer exercise • Supinator stretch- forearm is maximally pronated
Phase 2: Knee Muscles Joint- knee joint. Action- flexion and extension of knee. Agonist muscles Extension- rectus femoris, vastusintermedius, vastuslateralis, vastusmedialis. Innervation- femoral nerve. Flexion- biceps femoris, popliteus, semimembranosus, semitendinosus. Innervation- tibial nerve, sciatic nerve (tibial division.)
Knee Muscles Strength/Stretch Extension • Rectus femoris strength- squats • Rectus femoris stretch- knee flexion • Vastuslateralis/ intermedius/ medialis strength- knee extension, squats • Vastuslateralis/ intermedius/ medialis stretch- knee in full flexion Flexion • Biceps femoris strength- hamstring curls • Biceps femoris stretch- max extending the knee while flexing the externally rotated and slightly adducted hip • Popliteus strength- hanging from a bar with legs flexed at the knee • Popliteus stretch- full knee extension without flexing the hip • Semitendinosis/semimembranosus strength- hamstring curls, leg curls • Semitendinosis/semimembranosus stretch- max extension of the knee
Laws of Motion • Law of inertia- the resistance of any physical object to a change in its state of motion or rest. • The volleyball comes over the net down towards the person that is going to bump it and the person hits the ball back up into the air.
References • http://www.livestrong.com/article/81820-bump-volleyball/ • http://www.youtube.com/watch?v=0dAYuT0rZlw • Manual of Structural Kinesiology, seventeenth edition, R.T. Floyd. Chapters 4, 6, 10.
