Scientific Terms

Scapular elevation- a frontal-plane movement that causes the scapula to move upwards.
Plantar Flexion- when the toes are pointed downwards towards the ground.
Hyperextension- greater than normal extension.
Extension- act of stretching or straightening out a flexed limb.
Flexion- anytime a joint angle decreases.
Ulnar Deviation- bending your wrist toward your pinky finger.
Supination- rotation of the hands and forearms so that the palms face upward
Pronation- rotation of the hands and forearms so that the palms face downward

Standing Lunges

• Starting position: Stand tall, feet together, shoulders back.
• Take a big step forward. Bend the back knee and lower it toward the ground.
• Keep those shoulders back, squeeze your stomach and butt.
• Push off your front foot to come back into the starting position.

This exercise is benefcial because once again it target the quadriceps and gluteus. These muscles allow for a person to explode through a volleyball when bumping. This workout also benefits the different stabilizer muscles that are used during a bump.

Ball Wall Squats

•  Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the lower portion of your back.
• Once positioned correctly, perform a squat and come into a sitting position.
• Then, come out of the sitting position by allowing the ball to smoothly roll on your back

The exercise is benifical because it targets the gluteus maximus and quadriceps and thoughs are the primary muscles that are being used when performing a bump.

Medicine Ball Scoop



• You grasp the ball with both of your hands

• Lower the ball somewhere between your legs with your arms straightened

• Bend your knees approximately to the “jumping knee angle” (about 90 degree knee angle)

• Flexion at your shoulders (about 90 degree shoulder angle)

This workout is benifical for this skill because it targets the same muscles that are used during a bump.

Novice Video

Expert Video

Stance Phase

• Locate the ball in the air and move to it so that it will come down squarly in front of you
• Place feet about shoulder width apart
• Knees and hips slightly Flexed (athletic stance)
• Keep your arms to the side of your body
• Hyperextend your head back so you can watch the ball as it comes towards you

Preparation Phase

• From the stance phase, you must lean you upper body a bit forward by flexing at the hips
• Begin to bring your chin to your chest by flexing you neck as you keep your eyes on the incoming ball
• Straighten both of you arms and bring them out infront of you
• Supinate your palms toward the sky and lock your hands together allowing the flat part of your forearms to be exposed.
• Ulnar Deiation will occur when locking your hands together

Movement Phase

• From the preparation phase, your knees, hips, and ankles need to extend to exert force through the ball
• Scapular elevation will occuring
• Shoulders slightly flexed while both hands are held together with slight ulnar deviation
• Make sure to keep your eyes on the ball

Follow Through

• From the movement phase, your knees and hips extend a little more
• Shoulders also continue to flex
• Begin to extend your neck so you can keep your eyes on the ball
• Plantar flexion will occur are the ankles in this phase     

Recovery Phase

• From the follow-through phase, your arms return to the side of your body with your hands pronated towards the body
• Make sure you have an athletic stance with your knees and hips slightly flexed
• Extension then occurs at the neck to keep your head up with your eyes on the ball