The staff of Preparazione Fisica Education this week offers an exercise with the necessary modifications can be used by junior categories up to the first team on volleyball club.
The ability to perform the operation without the use of overloads but by inserting between the two phases of a phase jump isometric will allow us to modulate the load depending on the duration of the isometric phase.
The isometric phase is entered as an element of overhead charged to natural and therefore can also be used in the junior category.
DESCRIPTION OF THE
Stand with one foot on the ground and the other on the bench with the back. Now, maintaining the abdominal contracts, flex the support leg in such a way that the knee remains within the vertical of the tip of the foot (to avoid compression and shear forces on the patella and patellar tendon).
The muscles affected are the lower limbs, with a great action of the adductors as stabilizers of the knee, and pelvic muscles.
It ‘important to maintain the correct position of the trunk for the duration of the movement, thus avoiding the use of the upper body during the phase of momentum.
The exercise video:
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