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Volleyball Drills - Exchange

For those just getting started in volleyball, nothing is more important than learning how to pass the volleyball.  Exchange is a volleyball drill that works on team passing.  Not only do they work on keeping the ball in play, but they also work on calling for the ball and working with their teammates.

 Setup:

• There are two teams, one on each side of the net.
• Each team has four players, a setter (at the net) and three backcourt players. 
• After each dropped ball, new players can be rotated in.
• Ball is put in play by the coach

Rules:

• Players can use forearm passes (bumps) and overhead passes (sets), but may not use overhand hits.  This is a passing game.
• The side must use all three hits in order to score a point.  If they get the ball over the net in less than three hits, play continues, but they do not get a point.

Game Variations

• Start with this game.  Each side of the net works together.  The goal is to score 10 points in a row, keeping the ball in play the entire time (remember, you only get a hit when the side uses all three hits, but the ball stays in play even if they use less than three hits).  Give the team a set amount of opportunities to get 10 points in a row (usually 10-20).  If they use up all their opportunities without getting 10 points in a row, then they all run lines.  This game requires both sides of the net to work together.
• A more advanced version is to have the two sides compete.  Points are scored the same, but keep track of each side’s points.  It’s minus 1 if the ball goes out of play, and minus 2 if they let it hit the floor.  Play to 21, and the losing team has to run lines.
• A third variation works if you have enough players.  Each side competes against the other, and the side that loses is out and a new group comes in.  These games are fast pace and should go to 5 or 10.

Remember, working on advanced skills won’t make a difference until you have your basics down.  Nothing is more basic than passing and keeping the ball in play.

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Hiking 10 Essentials

When in the mountains or on a hike, being prepared for emergencies is critical. That means always carrying the “10 essentials.”

These vital supplies will allow you to treat some injuries and help keep you or an injured companion alive until help arrives. Remember, even rescues in relatively accessible places take time.

The 10 essentials include:

Map – So you can get where you’re going or communicate your location to rescuers.

Compass – Critical for navigation and providing rescuers with your location.

Flashlight/headlamp – Going for help can mean a long hike in the dark. Don’t forget spare bulbs and batteries.

Extra food – For warmth and strength.

Extra clothing – For covering an injured hiker to prevent shock, as well as for keeping warm.

Sunglasses – Eyes are especially vulnerable to the bright sunlight encountered in the mountains. These can help avoid eye damage.

First-aid supplies – A ready-made, storebought kit may prove inadequate. It is best to construct your own, based on expert advice.

Pocket knife – Can be incredibly versatile in time of need.

Matches – Being able to start a fire can be the difference between life and death. Be sure to keep them in a waterproof container.

Fire starter – A fire starter, such as a candle, kindling or chemical accelerant, increases your odds of successfully getting a blaze going.

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Ski Conditioning

Skiing is a challenging sport that requires endurance, strength, flexibility, balance and agility. Skiing is a lot more fun when you are fit. It’s great to be able to hit the slopes and keep going without having to take breaks.

Getting into top-notch skiing condition requires a committment. General fitness, sports specific fitness and core training are key. Workouts should include strength training for lower body, upper body and core. Strength is also important for cross-country skiing. A skier must be ready to make quick adjustments as they respond to the changing terrain. Holding an athletic position requires strong quads, glutes and hamstrings. Strong muscles will keep the fatigue at bay so that you can ski longer without getting tired and sore.

Developing cardiovascular fitness is crucial. Cycling, hiking, running and the elliptical trainer are great cross-training choices to increase your aerobic capacity. Start by building up from 20 minutes towards 30-45 minutes. You should be working at a level that can be maintained with Rate of Perceived Exertion of about 7, on a scale of 1-10.

Core strength integrates the upper and lower body. When you’re functioning as a unit, you’ll be able to move with ease. Everything works together. Muscles work together, not in isolation. Movement originates from the core. Functional fitness equates to strength in motion.

Flexibility also plays a role. Muscles that are able to go through full range of motion respond better to the changing environment of the slopes. You want to be flexible and strong at the same time. Lose joints are more suceptable to injury. Lack of flexibility isn’t good either. It’s important to have balance between the two. Stretching all major mucles groups, holding a stretch for 20-30 seconds, 2-3 times a week is recommended by the American College of Sports Medicine.
Sports specific exercises:

Lower body:
Squats
Lunges

Upper body:
Push Ups
Cable Rows
Bicep curls
Tricep kickbacks

Core:
Plank
Side Plank
Stability ball crunches
Oblique stability ball crunches

Add these exercises to your fitness routine to increase overall conditioning, core strength and functional fitness. The ACSM recommends strength training 2-2 times per week. The first few weeks you’ll notice the exercises getting easier as your body adapts. Your body will learn to recruit more muscle fibers to do the work. You’ll begin to notice increased strength and stamina next. Finally, you’ll notice the difference when you hit the slopes.

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