Chapter 9 - Conditioning

M. L. Walters

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.

"Dosage" of movements can be increased in three ways, or in a combination of the three: (1) speed of movement— repeating the movement faster, (2) increased resistance— adding weight or increasing length of the fulcrum, (3) increased times of exercises—adding to the repetitions of exercises.

Many players are not aware that condition for play involves more than one factor. It means ability to jump high and to hit the ball hard. It means speed, alertness, fast reaction time, and split-second performance, but that is not all. Tournament play demands endurance, which is not bought cheaply. The ability to play at top performance through many games comes from good diet and nutrition, sufficient sleep, and physical training which has put the performer to the utmost effort. The latter requirement is termed the "overload principle" by Dr. Arthur H Steinhaus. This simply means training to perform beyond what is called for in everyday, normal action. Dr. J. B. Nash calls this same capacity being able to "reach beyond one's grasp." Whatever you call it, the player must have prepared for "pushing to the limit." No wishful thinking, clever playing, wonder drugs, high-powered coaching, or resting will do it.

Coaches have a definite responsibility to guide the conditioning programs of their players. In addition, they must be aware of the effects of conditioning and strenuous competition.

"A coach should have some understanding of bodily energy needs and expenditure, lactic acid accumulation, oxygen debt, and the results of extreme fatigue. A coach should come to understand what excess perspiration, muscle soreness, and weight reduction may mean to his men. With such knowledge and an appreciation of individual differences, he should be able to condition a team more readily." 3

Topflight conditioning for volleyball requires both general conditioning by varied kinds of activities and specific play on the court. Many players and coaches proceed on the basis of specific play only, and as a result, few teams approach the level of optimum physical condition. It might be possible to gain enough condition for top performance by playing volleyball only, if one could play every day from one to four hours against keen competition.

It is interesting to note the conditioning practices of Russia's team, one of the world powers in volleyball: "The Soviet players are not picked necessarily for height, but they are in tip-top physical condition with the kind of fitness to play five days of rigorous volleyball and not fatigue. Every man must be able to spike, pass, and block. They take a long warm-up period without fear of getting tired." 4

Wilson has made the following observation about Russian volleyball players: "The Russian players during the course of very tight matches have six players playing and six out behind the stands working out so strenuously that when time-out is called for substitution, the player enters the game dripping with perspiration and really ready to go. Another very interesting innovation used by the Russians is during the course of either a substitution or a time-out. All members of the Soviet team seemed to be assigned to a section of the court, and they continuously pace rapidly back and forth, rarely hesitating for a moment. The idea, of course, is to keep them warm and to keep their sweat up so they don't get cold during the interruptions in the game. The idea has a great deal of merit as compared to our usual method of the players sitting down and resting. They work on the basis that players should be in the best possible condition and not have to rest." 5

In referring to the United States women's team at the 1956 World Championships, the Russian coach wrote, "The physical level of the team was not very high; a lack of mobility was combined with insufficient jumping." 6

If the Russian practices seem impractical for most American teams, then a comparison among our teams is very revealing. Harry Wilson has coached more national championship teams than any other man. The importance he places on conditioning is evident in his statement: "I know that teams which I felt had considerably more ability were defeated, simply because they wouldn't practice as hard as we did. Yes, hard work, dedication to the job, and lots of training time are important factors."7

Coach Odeneal summarizes the role of conditioning as follows: "If a coach desires to have his team at full strength and with all members ready for play, then greater measures must be designed to so condition his players that they are able to meet the most vigorous competition throughout a season of volleyball activity." 8

References

1. Mundt, Logan C, ed., 1957 Official Volleyball Guide  (Berne, Ind.: USVBA Printer), p. 108.
   
   
2. Odeneal, William T., "Conditioning for Volleyball," The Athletic Journal, February 1950, p. 48.
   
   
3. Ibid., p. 47.
   
   
4. Walters, M. L., ed., 1951 Official Volleyball Guide (Berne, Ind.: USVBA Printer), p. 99.
   
   
5. Wilson, Harry E., "Notes from the World's Volleyball Championships," International Volleyball Review, April-May, 1957, p. 36.
   
   
6. Yakoushev, A.,  "The 1st and 2nd Women's World Volleyball Championships,” International Volleyball Review, November-December, 1957, p. 10.
   
   
7. Wilson, Harry E., "The Paris Tournament," International Volley ball Review, January-February, 1957, p. 15.
   
   
8. Odeneal, op. cit., p. 49.

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