KIN 464 Final Portfolio

Enhancing Jump Height, Sprint Speed, Lateral Quickness, and Flexibility with

Club Volleyball Athletes.

Ryan Gordon

Rebecca Gray

Samantha Jones

Brooke Maxey

Ashton Stair

Spring 2015

TABLE OF CONTENTS

Specific Program Goal Page 4

Background/Significance Page 4

Mission Statement Page 4

Goals Pages 4, 5

Project Category Page 5

Setting/Population Pages 5, 6

Methods Pages 6, 7

Project Outline Page 7

Informed Consent Page 9

Par-Q and You Page 10

Baseline Assessments Pages 11-14

Week One Protocol Pages 15, 16

Week Two Protocol Pages 17, 18

Week Three Protocol Pages 19, 20

Mid-Point Assessments Pages 21-24

Week Four Protocol Pages 25, 26

Week Five Protocol Pages 27, 28

Week Six Protocol Pages 29, 30

Week Seven Protocol Pages 31, 32

Final Assessments Pages 33-36

Week Eight Protocol Pages 37-38

Post-Program Quiz/Answers Pages 39, 40

General Program Player Information Pages 41, 42

TABLE OF CONTENTS

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ACSM KSA’s Pages 43-45

Education Handouts Pages 46-59

Program Movement Glossary Pages 60-99

Program Stretch Glossary Pages 100-105

Specific Program Goals:

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Specific Goal 1 : Students will demonstrate the knowledge, skills, and abilities of exercise physiology and related exercise science.

Specific Goal 2 : Students will demonstrate the knowledge, skills, and abilities for health and fitness assessment, exercise prescription and implementation in normal and special populations.

Specific Goal 4 : Students will demonstrate the knowledge, skills, and abilities for legal and professional considerations.

Background and Significance:

Volleyball performance relies heavily on athletic skills such as: vertical jumping ability, sprinting speed, and lateral quickness. Players and teams require consistent development and maintenance of these skills to further improve their overall abilities. Implementing a training program for volleyball designed to aid these specific abilities is beneficial to boosting performance execution.

Competitive sports teams rely on conditioning and training program facilitation for improving performance. If a training program is not implemented, specific skills (vertical jump, lateral quickness, sprinting speed) can gradually decrease. This ultimately can lead to lowered team performance and greatly depreciates the value of the volleyball team. Training program designs should be geared towards promoting gradual progression in the necessary skills. Doing so can lead to individual player and skill growth in an athletic and skill aspect.

Our conditioning program will greatly benefit this particular volleyball team as they currently lack any form of training design. Along with our training protocol, the athletes will be engaged in independent training several times a week with programs designed by us for their performance improvement. We plan to provide additional information accompanying our overall program such as: nutrition, sleep habits, flexibility, and goal-setting. Each of these components will culminate in improving individual volleyball athlete’s ability, and will lead to enhancing the teams’ future performances.

Mission Statement :

Implementing our training program with the club volleyball athletes, the team and individual athlete performance will be greatly enhanced due to increases in the necessary skills—vertical jump height, lateral quickness, sprint speed, and flexibility.

Goals : 1. Promote an increase in athlete vertical jump height ability2. Promote improvements in athlete sprint speed and lateral quickness3. Increase flexibility in athletes to aid in performance

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4. Provide educational literature regarding topics complementary to athlete ability—sleep habits, nutrition, goal-setting

5. Develop program for independent athlete training application outside of protocol sessions

Project Category : Intervention with Program Development and Education

Setting and Population:

1. Who do you want to work with?

We intend to work with an athletic population, since we are all athletes of some level, so we found the Club Volleyball team.

2. How and where will you find this population?

Brooke Maxey is on the club volleyball team, and Maddie Braasch (a good friend of ours) is the president of the team. We conversed with her about

performing a program on them.

3. How many participants do you need/want?

The team is made up of ten to twelve students, which is a standard number of participants to compare progression and success with.

4. Specific gender or ages?

We will be working with college-aged females.

5. Do you have access to this population?

Being on a college campus gave us maximal access to collegiate athletes with college teams, club teams, and intramural teams.

6. Agencies/businesses/groups that you would like to work with?

Since we are all so interested in athletics, we would like to work with an athletic population. If the Club Volleyball team falls through, we have

connections with the women’s golf team and an intramural girls basketball team.

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7. Identify the specific location, organization and entity where the project will be delivered.

We will hold training sessions in the Student Fitness Center/Vadalabene Center on Southern Illinois University-Edwardsville’s campus (in the recreational

gym and activity rooms).

8. Identify the on-site supervisor for the project.

Maddie Braasch is the Club Volleyball president.

9. Outline the communication with chosen entity that agrees to allow group to deliver project.

We verbally spoke with Maddie Braasch in person and explained what our group had in mind and got her verbal approval to go ahead with the

program.

Methods:

Develop : As a group, we will develop our skills of implementing a training program for the club volleyball team. We will also advance the knowledge of our participants by providing them with the essential components to boost their playing performance.

Design : Our program will consist of eight weeks of training: speed, lateral quickness, and flexibility which will in turn improve our participants’ vertical jump and volleyball performance.

Utilize : A vertical jump mat will be used to track improvements of the players throughout the program, cones will be used to test lateral quickness and sprint speed, and scale will be used to track weight loss throughout the program.

Create : Basically, our group will create a conditioning program and nutrition guidelines to improve club volleyball players’ performance on the court.

Analyze : Our plan is to analyze the progress of our participants. We will do this by observing training sessions and testing the players.

Collect : We will collect data at baseline, midway, and at the end of the intervention to observe the progress of our training program.

Survey : A survey will be given to participants after the workouts we will be putting them through. This will help us see if the program is working or if it needs to be altered to improve its quality.

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Observe : We plan to monitor and observe the progress of the participants throughout the training program. Assessment testing and real-time conditioning viewing will be done to gauge their progression from a statistical standpoint as well.

Project Outline :

1. Timeline of the program i. The project will be nine weeks long including spring break. We will ultimately be

meeting with the team for eight weeks. We are allowing a recovery day on March 29th because they have a tournament on March 28th.

ii. We will be working with the volleyball players two days per week: Sundays and Wednesdays. Both days will consist of conditioning work outs and we will be handing out informational pamphlets every time we meet on Wednesdays.

iii. Days highlighted in red are the days we will meet with the team.

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FEBRUARY, 2015S M T W T F S1 2 3 4 5 6 78 9 10 11 12 13 1415 16 17 18 19 20 2122 23 24 25 26 27 28

MARCH, 2015S M T W T F S1 2 3 4 5 6 78 9 10 11 12 13 1415 16 17 18 19 20 2122 23 24 25 26 27 2829 30 31

APRIL, 2015S M T W T F S

1 2 3 45 6 7 8 9 10 11

12 13 14 15 16 17 1819 20 21 22 23 24 2526 27 28 29 30

Training/Conditioning Program Design

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Club Volleyball Conditioning Program

You are invited to join a research study to look at jump height, sprint speed, lateral quickness, and flexibility. The point of improving these aspects is to improve performance on the volleyball court to make you an all-around better volleyball player. Please take whatever time you need to discuss the study with your family and friends, or anyone else you wish to. The decision to join, or not to join, is up to you. In this research study, we are testing how high you can jump, how fast you can run, how quick you move from side to side and how flexible you are.

If you decide to participate you will be asked to commit to 2 sessions a week for 9 weeks along with 1 take-home workout a week to be done on your own. This will take you 30 minutes each session.

The investigators may stop the study or take you out of the study at any time they judge it is in your best interest. They may also remove you from the study for various other reasons. They can do this without your consent. You can stop participating at any time.

With this study, it is normal to experience muscle soreness after workouts that may last for a couple of days. Injuries to muscles and joints are also problems that could arise. The investigators are not responsible or liable for these injuries.

It is reasonable to expect the following benefits from this research:Improved vertical jump.Improved sprint speed.Improved lateral quickness.Improved flexibility.Improved overall performance on the volleyball court.

We will take steps to keep information about you confidential, and to protect it from unauthorized disclosure, tampering, or damage.

Participation in this study is voluntary. You have the right not to participate at all or to leave the study at any time. Deciding not to participate or choosing to leave the study will not result in any penalty or loss of benefits to which you are entitled, and it will not harm your relationship with the club volleyball team.

Signature of Subject Date

__________________________________________________________________________

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Baseline Assessments:

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Vertical Jump Assessment: Baseline (in.)Name/Wt. Attempt 1 Attempt 2 Attempt 3 Average12345678910111213141516171819

Sit and Reach Assessment: Baseline (cm)Name: Attempt 1 Attempt 2 Attempt 3 Average

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12345678910111213141516171819

T-Test Agility Assessment: Baseline (seconds)Name: Attempt

1Attempt 2

Attempt 3

Average

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12345678910111213141516171819

Sprint Assessment: Baseline (seconds)

5 yard

10 yard

20 yard

Name: Attempt

Attempt

Average

Attempt

Attempt

Average

Attempt

Attempt

Average

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1 2 1 2 1 212345678910111213141516171819

Week 1 General Summary:

The primary goal of week one is to gauge the athletes’ abilities and fitness levels via assessments such as the PAR-Q, as well as volleyball practical exercises such as sit and reach, agility t-test, and vertical jumping. We also plan to incorporate exercises through our conditioning program to

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introduce the athletes to new movements they might not have ever performed before. Implementing this program will allow them to gradually adapt to the strenuous exercise and should ultimately translate to improvements in their performance during match play. We plan to get individual testing scores for variables such as the vertical jump for each athlete on the team. This will allow us to track their progression in these key factors throughout the program, and will provide beneficial information regarding the successfulness of our program.

Week 1:

Wednesday, February 4 th

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Administer PAR-Q, Informed consent, and baseline testing (Body weight, Standing vertical jump, Sit and reach, T-test, 5-yard sprint, 10-yard sprint, 20-yard sprint)

Give “Benefits of Exercise” handout

Sunday, February 8 th

Warm-up (20 second butt kicks, 20 second high knees, 15 jumping jacks, 20 second air jump rope, 10 arm circles, jog 3 laps around the volleyball court)

(3) 5-yard dash (2) 10-yard dash (1) 20-yard dash (2) Square sprint/shuffle (2) Figure eight sprint/shuffle (2) Blocking speed drill (10) Body Squat (8-each leg) Standing split squat (20) Standing calf raises

*Parentheses with number inside indicates repetitions for that particular movement; ex. (2) Body Squat


This week involves continued application of exercises in the form of a circuit. The circuit allows us to be efficient with our time and athletes. Circuits are designed using exercises picked for

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x3

x2

their usefulness when applied for improving a volleyball player’s performance. A handout will be given out during this week to provide useful information to each individual player. Topics for handouts were chosen for their usefulness as well when associated with a volleyball program.

Week 2:

Wednesday February 11 th

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Circuit workout- Complete each exercise for 30 seconds followed by a 10 second rest period. Each participant will do the same movements at the same time. After the six exercises are completed there will be a 2 minute rest. Each circuit will be completed twice. There will be a warm-up consisting of butt kicks, high knees, jumping jacks, air jump rope and arm circles; each warm-up exercise will last 30 seconds. There will also be a cool-down period consisting of a series of static stretches.

1.Body Squat 1.Wall sits2.Up-down plank 2.Push-up3.Sit-up 3.Dead bugs4.Lunge jumps 4.Squat jumps5.Burpees 5.Tricep pushup6.Russian twists 6.Frog Jumps

Sunday, February 15 th

Warm-up (25 second butt kicks, 25 second high knees, 15 jumping jacks, 15 air jump rope, 12 arm circles, jog 3 laps around the volleyball court)

(4) 5-yard dash (3) 10-yard dash (1) 20-yard dash (3) Square sprint/shuffle (3) Figure eight sprint/shuffle (2) Blocking speed drill (12) Body Squat (10-each leg) Standing split squat (25) Standing calf raises Provide “goal-setting” handout


This week involves continued application of exercises in the form of a circuit. The circuit allows us to be efficient with our time and athletes. Circuits are designed using exercises picked for their usefulness when applied for improving a volleyball player’s performance. A handout will

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x3

x2

be given out during this week to provide useful information to each individual player. Topics for handouts were chosen for their usefulness as well when associated with a volleyball program. Week three’s circuit is one giant circuit to introduce a new training design. Its intentions are to prevent adaptations by the athletes to previous week’s circuits.

Week 3:


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Circuit workout- Complete each exercise for 45 seconds followed by a transition period to the next station. Participants will pair up, and while one participant is completing the exercise the other will be resting. Stations will be set up for participants and each participant will be doing a different movement. There will be a warm-up consisting of butt kicks, high knees, jumping jacks, air jump rope and arm circles; each warm-up exercise will last 30 seconds. There will also be a cool-down period consisting of a series of static stretches.

1.Power skips2.Jump rope3.Box jumps4.Pushups5.Cone shuffle6.Body squat7.Side to side bounds8.Tricep pushup9.Tuck jumps10.Burpee11.Jumping jacks12.Frog jumps

Sunday, February 22 nd


(4) 5-yard dash (3) 10-yard dash (2) 20-yard dash (3) Square sprint/shuffle (4) Figure eight sprint/shuffle (3) Blocking speed drill (15) Body Squat (12-each leg) Standing split squat (30) Standing calf raises Provide “reducing stress” handout

Mid-point Assessments:

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x3

x2

Vertical Jump Assessment: Mid-point (in.)

Name/Wt. Attempt 1 Attempt 2 Attempt 3 Average

1

2

3

4

5

6

7

8

9

10

11

12

13

14

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Sit and Reach Assessment: Mid-Point

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(cm)

Name: Attempt 1 Attempt 2 Attempt 3 Average

1

2

3

4

5

6

7

8

9

10

11

12

13

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T-Test Agility Assessment: Mid-point (seconds)

Name: Attempt 1

Attempt 2

Attempt 3

Average

1

2

3

4

5

6

7

8

9

10

11

12

13

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Sprint Assessment: Mid-point (seconds)

5 yard

10 yard

20 yard

Name: Attempt 1

Attempt 2

Average

Attempt 1

Attempt 2

Average

Attempt 1

Attempt 2

Average

1

2

3

4

5

6

7

8

9

10

11

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This week involves continued application of exercises in the form of a circuit. The circuit allows us to be efficient with our time and athletes. Circuits are designed using exercises picked for their usefulness when applied for improving a volleyball player’s performance. A handout will be given out during this week to provide useful information to each individual player. Topics for handouts were chosen for their usefulness as well when associated with a volleyball program. Mid-point assessments will also be conducted to track progression by the athletes in the areas we are testing them. These include the sit and reach, vertical jump, agility t-test, and sprint ability. Having this progression checkpoint is valuable because it can provide information regarding positives and negatives of the program. For example, if there were a need to change a particular design of the program, the mid-point assessment could provide information regarding needed changes.

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Week 4:


Circuit workout- Complete each exercise for 30 seconds followed by a 10 second rest period. After the six exercises are completed there will be a 2 minute rest. Each circuit will be completed twice. There will be a warm-up consisting of butt kicks, high knees, jumping jacks, air jump rope and arm circles; each warm-up exercise will last 30 seconds. There will also be a cool-down period consisting of a series of static stretches.

1.Star jumps 1.Broad jumps forward

2.Side plank 2.Up-down plank3.Wall jumps 3.Body squat4.Push up 4.Jumping jacks5.Lunge jumps 5.High knees6.Flutter kicks 6.Burpees

Sunday, March 1 st

Administer midway tests(Body weight, Standing vertical jump, Sit and reach, T-test, 5-yard sprint, 10-yard sprint, 20-yard sprint)

Provide “volleyball conditioning program benefits” handout

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This week involves continued application of exercises in the form of a circuit. The circuit allows us to be efficient with our time and athletes. Circuits are designed using exercises picked for their usefulness when applied for improving a volleyball player’s performance. A handout will be given out during this week to provide useful information to each individual player. Topics for handouts were chosen for their usefulness as well when associated with a volleyball program. Week three’s circuit is one giant circuit to introduce a new training design. Its intentions are to prevent adaptations by the athletes to previous week’s circuits.

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Week 5:

Wednesday, March 4 th

Circuit workout- Complete each exercise for 45 seconds followed by a transition period to the next station. Participants will pair up, and while one participant is completing the exercise the other will be resting. Stations will be set up for participants and each participant will be doing a different movement. There will be a warm-up consisting of butt kicks, high knees, jumping jacks, air jump rope and arm circles; each warm-up exercise will last 30 seconds. There will also be a cool-down period consisting of a series of static stretches.

1.Wall sit2.Star jump3.Pushup4.Squat jump5.Sit-up6.High knees7.Cone shuffle8.Frog jumps9.Plank jack10.Burpee11.Jump rope12.Tuck jumps

Sunday, March 15 th


(4) 5-yard dash (4) 10-yard dash (2) 20-yard dash (4) Square sprint/shuffle 4) Figure eight sprint/shuffle (3) Blocking speed drill (12) Body Squat (10-each leg) Standing split squat (10-each leg) Standing calf raises

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x4

x2


This week involves continued application of exercises in the form of a circuit. The circuit allows us to be efficient with our time and athletes. Circuits are designed using exercises picked for their usefulness when applied for improving a volleyball player’s performance. A handout will be given out during this week to provide useful information to each individual player. Topics for handouts were chosen for their usefulness as well when associated with a volleyball program.

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Week 6:


Circuit workout- Complete each exercise for 40 seconds followed by a 10 second rest period. After the six exercises are completed there will be a 2 minute rest. Each circuit will be completed twice. There will be a warm-up consisting of butt kicks, high knees, jumping jacks, air jump rope and arm circles; each warm-up exercise will last 30 seconds. There will also be a cool-down period consisting of series of static stretches.

1.Body Squat 1.Wall sits2.Up-down plank 2.Push-up3.Sit-up 3.Dead bugs4.Lunge jumps 4.Squat jumps5.Burpees 5.Tricep pushup6.Russian twists 6.Frog Jumps

Sunday, March 22 nd


(3) 5-yard dash (3) 10-yard dash (1) 20-yard dash (3) Square sprint/shuffle (3) Figure eight sprint/shuffle (3) Blocking speed drill (15) Body Squat (12-each leg) Standing split squat (12-each leg) Standing calf raises Give “stretching benefits” handout

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x4

x3

x2


This week involves continued application of exercises in the form of a circuit. The circuit allows us to be efficient with our time and athletes. Circuits are designed using exercises picked for their usefulness when applied for improving a volleyball player’s performance. A handout will be given out during this week to provide useful information to each individual player. Topics for handouts were chosen for their usefulness as well when associated with a volleyball program. Week three’s circuit is one giant circuit to introduce a new training design. Its intentions are to prevent adaptations by the athletes to previous week’s circuits.

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Week 7:


Circuit workout- Complete each exercise for 1 minute followed by a transition period to the next station. Participants will pair up, and while one participant is completing the exercise the other will be resting. Stations will be set up for participants and each participant will be doing a different movement. There will be a warm-up consisting of butt kicks, high knees, jumping jacks, air jump rope and arm circles; each warm-up exercise will last 30 seconds. There will also be a cool-down period consisting of a series of static stretches.

1.Power skips2.Jump rope3.Box jumps4.Pushups5.Cone shuffle6.Body squat7.Side to side bounds8.Tricep pushup9.Tuck jumps10.Burpee11.Jumping jacks12.Frog jumps

Sunday, March 29th (rest day)

Provide “self-confidence” handout

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Final Assessments:

Vertical Jump Assessment: Final (in.)

Name/Wt. Attempt 1 Attempt 2 Attempt 3 Average

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

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Sit and Reach Assessment: Final (cm)


1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

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19

T-Test Agility Assessment: Final (seconds)


1

2

3

4

5

6

7

8

9

10

11

35

12

13

14

15

16

17

18

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Sprint Assessment: Final (seconds)

5 yard

10 yard

20 yard

Name: Attempt 1

Attempt 2

Average

Attempt 1

Attempt 2

Average

Attempt 1

Attempt 2

Average

1

2

3

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4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19


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This week involves continued application of exercises in the form of a circuit. The circuit allows us to be efficient with our time and athletes. Circuits are designed using exercises picked for their usefulness when applied for improving a volleyball player’s performance. A handout will be given out during this week to provide useful information to each individual player. Topics for handouts were chosen for their usefulness as well when associated with a volleyball program. Final assessments will also be conducted to track progression by the athletes in the areas we are testing them. These include the sit and reach, vertical jump, agility t-test, and sprint ability. Having this final assessment is valuable to track the progression by each individual athlete throughout the entire program. The entire goal of our program was to enhance the volleyball team’s performance by improving each player from an athleticism standpoint. The successfulness of our program will be verified by the final assessments as they will provide statistical data showing progression/regression of each athlete.

Week 8:

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Wednesday, April 1 st

Circuit workout- Complete each exercise for 40 seconds followed by a 10 second rest period. After the six exercises are completed there will be a 2 minute rest. Each circuit will be completed twice. There will be a warm-up consisting of butt kicks, high knees, jumping jacks, air jump rope and arm circles; each warm-up exercise will last 30 seconds. There will also be a cool-down period consisting of a series of static stretches

1.Star jumps 7.Broad jumps forward

2.Side plank 8.Up-down plank3.Wall jumps 9.Body squat4.Push up 10.Jumping jacks5.Lunge jumps 11.High knees6.Flutter kicks 12.Burpees

Sunday, April 5 th

Administer final tests (Body weight, Standing vertical jump, Sit and reach, T-test, 5-yard sprint, 10-yard sprint, 20-yard sprint)

Provide post-program quiz to participants Provide handout covering, “sleep improving performance”

Post-Program Quiz

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1. How many hours of sleep are recommended every night?

2. List 3 benefits of getting enough sleep each night:1-2-3-

3. What is one way to gain confidence?

4. What are endorphins?

5. True or False: Exercise can improve the quality of sleep.

6. What is one way that goal setting can be beneficial to athletes?

7. What is stress?

8. True or False: There are only bad kinds of stress.

9. Which of the following is a way to reduce stress?a. Focus on the negative thingsb. Keep everything to yourself; don’t share your problemsc. Make time for fund. Stay up past midnight every night

10. True or False: You need equipment to stretch.

11. List 2 ways that stretching is beneficial:1-2-

12. All of the following are benefits of a volleyball conditioning program EXCEPT:a. Increased jump heightb. Decreased body fatc. Improved postured. Decreased bone mineral density

Post-Program Quiz Answer Key

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1. How many hours of sleep are recommended every night?-Between 7 and 9 hours

2. List 3 benefits of getting enough sleep.-Improved athletic performance, improved memory, live longer, improved grades, improved attention span, healthier weight, less stress, less depression, less pain, get sick less, better mood

3. What is one way to gain confidence?-Know your strengths, maintain your focus, take care of yourself

4. What are endorphins?-Feel good hormones

5. True or False: Exercise can improve the quality of sleep.-True

6. What is one way that goal setting can be beneficial to athletes?-Guides them in the right direction, focus on progress (not outcome), aids in motivation, boosts self-confidence, and challenges them.

7. What is stress?-Anything physically or mentally demanding

8. True or False: There are only bad kinds of stress.-False

9. Which of the following is a way to reduce stress?a. Focus on the negative aspectsb. Keep everything to yourself and don’t talk about your problemsc. Make time for fund. Stay up past midnight every night

10. True or False: You need equipment to stretch.-False

11. List 2 ways that stretching is beneficial.-Relaxes the muscles, improves mood (releases endorphins), improves flexibility, reduced risk of injury, increases range of motion, helps with balance, increases blood

flow to muscles, reduces soreness.12. All of the following are benefits of a volleyball conditioning program EXCEPT:

a. Increased jump heightb. Decreased body fatc. Improved postured. Decreased bone mineral density

General program member participation information:

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1. Testing population program protocol i. We will be conducting the entire testing throughout the duration of our

program. Pre-tests (PAR-Q, and specific-skill tests—vertical jump, sit and reach, sprint tests) will be done prior to implementation of the training. Mid-way and post-tests (vertical jump, sit and reach, agility t-test) will also be done to examine the progress each athlete showed from our program. Tests will be given both by survey (PAR-Q) and physically as well. Each of these tests—PAR-Q, agility t-test, vertical jump, sit and reach) apply to the skills associated with volleyball. We felt they were a practical approach to testing the athletes in a way where we could track their progress and improve their ability.

2. Provided material i. Our materials will include informational pamphlets to give to the athletes, as

well as guides for exercise regimens3. Group member’s program involvement

i. Each member from our group will assist with the administering of tests to the athletes. There will be distributed responsibility amongst the members to inform players on the significance of each component of the program.

Assessment and Evaluation:

1. How will you assess your project?i. Throughout the program, the club volleyball players will be evaluated a total

of three times. Once at the beginning of the training regime to see where the girls are at from a fitness and agility stand point. They will again be evaluated in the middle of the training program to see if improvement is being made. Lastly, at the end of the training program to see how much improvement our participants made. Each test will be recorded and tracked throughout the entire program.

2. Participant knowledge:i. As a group, we will introduce the conditioning program and make sure the

participants know what we are trying to get them to achieve. We will provide brochures on healthy and unhealthy habits like drinking, smoking, nutrition, stress, and sleep. This will provide additional information for our participants to take into consideration as well as their conditioning program.

3. Improvement:i. We will evaluate improvement by recording their beginning test assessment.

Then, we will again record their progress in a midway test and a final test at

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the end of the program. Progression, or regression, will be shown in their speed, agility and weight.

4. Satisfaction and usefulness:i. Satisfaction and usefulness of the conditioning program will be assessed by

our questionnaire that our participants will take after the program. It will primarily be based off of the success of the conditioning program and the improved athletic ability of each member of the club volleyball team.

5. How will you show that you met your objective?i. We will show that we’ve met our objective by recording the test and assessing

the results. This will allow us to track progression and regression from a statistical standpoint. We will know that the objective has been met by the improvements that are made.

6. What tools will you use?i. We will be using an electronic jump mat to measure their vertical, a sit and

reach testing box, and scale to track weight. For the T-test, we will be using cones and a tape measure for accurate distant measurements.

7. Is your project sustainable? How?i. Yes our project is sustainable because we will be able to maintain accurate

measurements during our volleyball specific testing. We will be making improvements in their speed and agility movements. The program will be carefully thought out and we will be involved at each of the practices making sure they are doing the training program correctly.

ACSM KSA’S:

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# Applicable KSA Used in Project How KSA will be met in Project

1 1.3.13 Assessment

Ability to obtain a health history and risk appraisal that includes past and current medical history, family history of cardiac disease, orthopedic limitations, prescribed medications, activity patterns, nutritional habits, stress and anxiety levels, and smoking and alcohol use.

Students will have all participants take a PARQ before they participate in any activity. This will help determine if it is safe for the clients to participate.

2 1.3.14 Assessment

Ability to obtain informed consent. Students will have all participants sign an informed consent document stating that they know what they are getting themselves involved in.

3 1.3.16 Assessment

Ability to instruct participants in the use of equipment and test procedures.

Students will demonstrate the activities that the participants will perform before to show proper form and technique.

4 1.3.18 Assessment

Ability to describe the purpose of testing, determine appropriate protocols, and perform assessments of muscular strength, muscular endurance, and flexibility.

Students will describe each test to the clients before they perform them and explain what the purpose is behind the test. Students will determine muscular strength and endurance by having the participants perform vertical jump tests, broad jump tests; Flexibility will be determined through a sit and reach test and the use of a goniometer.

5 1.3.22 Assessment Implement

Ability to modify protocols and procedures for cardiorespiratory fitness tests in children, adolescents, and older adults.

Students will modify the workouts for individuals who are not able to perform the original.

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6 1.7.21 Implement

Skill to teach and demonstrate the components of an exercise session (i.e., warm-up, aerobic stimulus phase, cool-down, muscular strength/endurance, flexibility).

Students will take the participants through a warm-up session before the actual workout followed by a stretching program following the workout.

7 1.7.31 Implement

Ability to teach a progression of exercises for all major muscle groups to improve muscular strength and endurance.

Students will take the participants through a progressive program in order to improve performance.

8 1.7.32 Implement

Ability to communicate appropriately with exercise participants during initial screening and exercise programming.

9 1.7.34 Implement

Ability to modify exercises based on age, physical condition and cognitive status.

Students will observe participants while they are doing activities to determine if the activities are appropriate for the participants fitness level.

10 1.7.40 Implement

Ability to explain and implement exercise prescription guidelines for apparently healthy clients, increased risk clients, and clients with controlled disease.

11 1.7.42 Implement

Ability to design resistive exercise programs to increase or maintain muscular strength and/or endurance.

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12 1.7.43 Assessment Implement

Ability to evaluate flexibility and prescription appropriate flexibility exercises for all major muscle groups.

Students will determine the participants’ flexibility through the use of a goniometer and a sit and reach test.

13 1.7.44 Implement

Ability to design training programs using interval, continuous, and circuit training programs.

Students have created a training program to put the participants through that uses interval training.

14 1.7.46 Implement

Ability to modify exercise programs based on age, physical condition, and current health status.

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Program Educational Handout

Week 1, Session 1

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The Benefits of Exercise

Helps reduce excess body fat Improves mood and cognitive thinking Boosts metabolism Can promote energy boost Prevents cardiovascular and metabolic disease development Improves quality of sleep Helps improve self-esteem and self-efficacy Assists with lean muscle tissue Enhances athletic performance Releases endorphins “feel good hormones”

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Program Education Handout

Week 2, Session 2

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The Perks of Goal Setting

Goal setting engages the psychological aspect of sports and correlates it with the physical aspect of sports. So why should athletes set goals?

Goal setting…

Helps athletes understand their current status and can guide them towards their desired direction

Suggests that participants to focus on the progress or the specific performance rather than the outcome

Aids in motivation to perform better Boosts self-confidence by achieving goals Could improve the athletes overall performance

by challenging themselves

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Week 3, Session 2

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Reducing Stress

What is Stress?

Stress is anything that that is physically or mentally demanding. The body reacts to these good or bad demands by releasing certain chemicals (epinephrine, norepinephrine and cortisol).

Why is Stress Bad? There is bad stress and there is good stress. Bad stress can become

an everyday burden on your life; affecting you concentration, your immune system, your energy, and overall your happiness.

How to Reduce Stress: Avoid unnecessary stress Avoid people who stress you out Talk to someone about what you are going through Focus on the positive rather than the

negative Realize you cannot fix everything Make time for fun and enjoyment

Benefits of Reducing Stress:

Increased happiness Boost in energy Adequate sleep Less negativity Improved health benefits

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Week 4, Session 2

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The Benefits of a Volleyball Conditioning

ProgramHow can a conditioning program designed for volleyball benefit you?

Increased lean muscle mass Decrease body fat Increased speed Increased bone mineral density Reduced chance of injury Improved posture and flexibility Improved mood and confidence Increased metabolism Increased jump height Increased sports performance Provides education about exercise

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Week 6, Session 2

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Why Stretch? It is convenient; you can do it anywhere, anytime It relaxes the muscles and the mind and can improve your mood

(due to endorphin-boosting effects) It improves flexibility to reduce injury to the muscles, tendons, and

joints It increases your range of motion, which can

help with balance It decreases risk of injury and can relieve

lower back pain It increases blood flow to the muscles,

which reduces soreness It ultimately could improve athletic

performance

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Week 7, Session 2

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Self-Confidence Benefits

Know your strengths This will help you get into a self-confident mindset Don’t focus and dwell on what you can’t do but rather what you

can

Maintain your focus It’s easy to slip back into negative thinking

Take care of yourself If you don’t look and feel good, you won’t have confidence

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Week 8, Session 2

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Quality Sleep Promotes Improved Performance

Benefits

Improved athletic performance Improve your memory Longer life Improve your grades Improve attention span Help maintain a healthy weight Decrease stress Decrease depression Reduce pain Get sick less often Better mood 7-9 hours of sleep is recommended

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Program Movement Glossary

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5 yard sprint/10 yard sprint/20 yard sprint

Purpose: To work on quickness on the volleyball court. It is mainly for explosion towards a ball and to attack when hitting.

Procedure:Step 1: Start with your legs staggered, left foot in front of the right foot with right arm up at 90 degree angle.

Step 2- Push off of your left leg and bring your right leg forward. Your right foot should be bent towards your knee while it is in the air and your left arm should now be forward at a 90 degree angle.

Step 3- The right foot should be straightened out right before it hits the ground.

Step 4- You now push off of your right leg and bring your left leg forward along with your right arm at a 90 degree angle.

Step 5- You continue with alternating your left and right leg until you reach the distance that you are supposed to sprint so either 5, 10, or 20 yards.

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Air Jump Rope

Purpose: To strengthen the lower leg muscles and get heart rate up which translates to getting into better shape.

Procedure:Step 1: Stand with feet shoulder width apart and arms at the side.

Step 2: Jump up and down in place while simulating the motion of turning a jump rope with your arms.

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Big Arm Circles

Purpose: Big arm circles are used to warm up the upper extremities and the neck/upper back and increase range of motion.

Procedure:

Step 1: Begin in a standing position with your feet shoulder width apart and your arms extended out to the side so your body forms a T.

Step 2: Make large, circular motions with your arms moving forward.

Step 3: After a set of forward circles, reverse the direction and create backward circles.

Step 4: End in the same position as you began in.

Body Squat

Purpose: To strengthen the leg muscles, mainly the quadriceps and hamstrings, which are used for jumping.

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Procedure:Step 1: Start with feet shoulder-width apart and arms crossed across the chest.

Step 2: Keep your back straight and chest up while you push your hips back and bend at the knee until your legs are parallel to the ground. The feet should remain planted on the ground the entire time. Keep your eyes forwards while you do the movement.

Step 3: Stand back up and repeat the movement.

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Bounds

Purpose: To work on quickness while also strengthening the legs.

Procedure:Step 1: Start standing up on your right leg.

Step 2: Drive your left leg to the side while lifting your right leg.

Step 3: Land on left leg and drive the right leg to the side.

Step 4: Continue switching legs.

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Box Jumps

Purpose: To work the glutes, hamstrings and quads. Box jumps will help improve explosiveness as well as cardiovascular fitness.

Procedure:

Step 1: Position a box in a secure area so it will not move or slip from under you

Step 2: Start in an athletic standing position with your feet shoulder width apart

Step 3: Start with your hands above your head

Step 4: Quickly bring your hands behind your body and assume a pre-jump squatting position

Step 5: Explode onto the center of the box bringing your feet high enough to clear the top of the box

Step 6: After the initial

landing you should still be in a squat position to absorb the shock

Step 7: Stand straight up on the box

Step 8: Carefully jump off of the box onto the floor and repeat

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Broad Jumps

Purpose: The broad jump works the gluteus, quadriceps, hamstrings and calf muscles. Improving strength in these muscles will increase explosive power of the athlete.

Procedure:

Step 1: An athletic starting position is required to begin

Step 2: Feet directly under the hips and arms beginning above the head

Step 3: To load the body, swing the arms back, hips drop and knees bend (deep flexion)

Step 4: Begin the forward two foot take-off jump

Step 5: Drive the arms through the jump and fully extend the hips

Step 6: Stick the landing with two feet, knees slightly bent to absorb the initial shock and chest up

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Burpee

Purpose: A full body workout that can strengthen muscles and improve explosiveness it also works on the athlete’s cardiovascular fitness.

Procedure:

Step 1: Start in an athletic standing position feet shoulder width apart

Step 2: Hands should start above your head

Step 3: Jump up

Step 4: Squat down and touch the floor, hands should be inside of your feet (the frog position)

Step 5: Hop both feet outward putting you in a push-up position

Step 6: Do a push up

Step 7: After the push up bring your feet back in, you should be back in the frog position

Step 8: Jump up into the air, exploding through and hands trying to touch the ceiling

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Butt Kicks

Purpose: Butt kicks are intended to be a low-intensity exercise working the hamstrings and glutes. They are used as a warm-up to higher intensity movements.

Procedure:

Step 1: Begin in a standing position with your feet together and your arms at your side.

Step 2: While remaining upright, put your weight on solely on your right foot.

Step 3: Bend your left knee and get your heel as close to your glutes as possible.

Step 4: Lower your leg back down to the ground and switch your weight to the left side.

Step 5: Bend your right knee and get your heel as close to your glutes as possible.

Step 6: Quickly repeat this movement either in place or moving forward (your arms can swing back and forth).

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Cone Shuffle

Purpose: To improve agility or side to side movements.

Procedure:Step 1: Start at cone 1 with your hips parallel to it.

Step 2: Bend at the knees and sink your hips down to get low.

Step 3: Shuffle to cone 2 and touch the cone.

Step 4: Shuffle back to cone 1 and continue this back and forth movement.

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Dead Bug

Purpose: The dead bug works the core and low back muscles. A strong core can enhance athletic performance by helping your legs and arms last longer.

Procedure:

Step 1: Begin by lying on your back with your hands extended about you towards the ceiling and your knees pointing towards the ceiling with your legs at a 90-degree angle (thighs should be perpendicular to the floor).

Step 2: Throughout the entire exercise, keep your back flat on the floor; don’t let it arch.

Step 3: Simultaneously lower the right arm and the left leg down to the floor, keeping them both straight. Lower them until the back begins to arch.

Step 4: Return to the beginning position by raising the right arm and left leg.

Step 5: Then, repeat the same motion with the left arm and right leg.

**For an enhanced movement, bring all four limbs towards the ground until the back arches, and then raise them all to the starting position.

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Figure Eight Sprint/Shuffle

Purpose: This drill is aimed to enhance speed and quickness with sprinting and lateral shuffling movements.

Procedure:

**For this drill, you need the lane of a basketball court.

Step 1: Start on the lower left block (if you’re looking at the free throw line) facing the free throw line.

Step 2: Next, you will shuffle from the low left block to the low right block. A shuffle is a lateral motion. Bend your knees, step to the right with your right foot, then move the left foot to where the right foot originally was. Repeat this action until you reach the opposite block.

Step 3: Then sprint to the upper left elbow (diagonal from you).

Step 4: Shuffle from the left elbow to the right elbow. Step 5: Sprint from the right elbow to the low left block (diagonal from you).

Flutter Kicks

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Purpose: Strengthen the core muscles. A core is important in every aspect of being an athlete.

Procedure:Step 1: Lay down on the ground on your back.

Step 2: Put your hands underneath your butt.

Step 3: Bring your legs up so that they are about 3 inches off of the ground and lift your head off of the ground.

Step 4: Alternate raising your left and right leg while continuing to keep the other leg off of the ground.

Frog Jumps

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Purpose: Frog jumps target the lower body, but require the upper body and core to stabilize the body while the legs are jumping forward and backward. This makes the movement useful in improving quickness and jumping abilities.

Procedure:

Step 1: Place the palms of your hands on the ground.

Step 2: Extend the rest of your body behind you with your toes being the only other part of your body touching the ground.

Step 3: Push off of your toes and jump both feet forward so they are slightly behind your hands. Your feet should be turned outward and flat on the floor. The position should resemble that of a frog.

Step 4: Jump your feet back to the original position.

Step 5: Repeat these motions.

High Knees

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Purpose: A warm up exercise that will get blood circulating and increase the heartrate.

Procedure:

Step 1: Start in an athletic standing position

Step 2: Bring right knee up, parallel to the ground

Step 3: The right ankle should come up to same height as the left knee

Step 3: Left arm comes up to a 90º angle and the right arm goes to the rear

Step 4: Switch legs

Step 5: Bring the left knee up, parallel to the ground

Step 6: The left ankle should come up to the same height as the right knee

Step 7: Right arm comes up to a 90º angle and the left arm goes to the rear

Step 8: Switch legs, chest should be up and eyes should be looking ahead

Jumping Jack

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Purpose: The jumping jack is a movement that has cardiovascular and strengthening benefits. Targeting the upper body, lower body, and the core, this movement can enhance sprint speed and jump height.

Procedure:

Step 1: Begin in a standing position with your feet together and your arms down at your side.

Step 2: Bend your knees and jump both feet outward to about shoulder width; at the same time, adduct both arms outward and over your head (they should be bent slightly the entire exercise).

Step 3: Jump your feet back to together and abduct the arms back to your side.

Jump Rope

Purpose: The jump rope is a movement that works the legs and warms up the body. It increases heart rate and can improve conditioning levels.

Procedure:

Step 1: Begin with each end of the jump rope in one hand.

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Step 2: Start in a standing position with your feet shoulder width apart and arms down to the side with the loop of the rope behind your body.

Step 3: Rotate your arms backwards and upwards to circle the jump rope around your body, going over your head and moving towards your feet.

Step 4: As the rope makes its way in front of you, jump lightly so that the rope can glide right under your feet.

Step 5: Continue to rotate the jump rope around your body and jump every time it needs to pass

Lunge Jumps

Purpose: To strengthen the leg muscles and work on explosiveness.

Procedure:

Step 1: Start with your feet shoulder width apart.

Step 2: Step forward with your right leg.

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Step 3: Bend at the knee sinking the hips back until the thigh is parallel to the ground.

Step 4: Jump up in the air and land back in the bent position.

Step 5: Switch legs and repeat previous steps.

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Plank

Purpose: Strengthens the core muscles. A strong core is important in every aspect of being an athlete.

Procedure:Step 1: Start lying on your stomach on the ground.

Step 2: Go up on your arms so that both of your forearms are on the ground.

Step 3: Go up on your toes while using your core to keep your back straight.

Step 4: Hold this position for the allotted amount of time.

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Plank Jack

Purpose: The plank jack mainly works all of the abdominal muscles and the glutes. It is a good cardio move to raise the heart rate while working the upper and lower body.

Procedure:

Step 1: Start in a plank position (shoulders over wrists and feet together, keeping your body in a straight line.

Step 2: Jump both legs outward simultaneously while keeping your arms in place and a straight line with your body (don’t let your hips and glutes rise up).

Step 3: Jump both legs back together to the starting position.

Power Skips

Purpose: A warm up that works the hip flexors, glutes, quadriceps and calf muscles. This will also help the athlete explode quickly from the ground into the air by increasing their leg strength.

Procedure:

Step 1: Start in an athletic position

Step 2: Begin stepping with the right leg and lifting the left leg up parallel to the ground

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Step 3: With the left leg being in the air the right arm should swing forward and be at a 90º angle and the right arm should swing back

Step 4: Land on both feet and explode through

Step 5: Step with the left leg and lift the right leg parallel to the ground

Step 6: With the right leg being in the air the left arm should swing forward and be at a 90º degree angle and the left arm should swing back

Step 7: Land on both feet

Push-up

Purpose: The push-up uses the entire upper body to perform the motion. From the shoulders, to the back muscles, and down to the core muscles, push-ups help to push through the sprints and obtain maximal jump height.

Procedure:

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Step 1: Place your hands on the ground directly below your shoulders.

Step 2: Straighten your body behind you by extending your legs and putting your feet together.

Step 3: While keeping your body in a straight line, lower your body (starting with your chest) by bending your elbows.

Step 4: Push your hands “through the ground” to raise yourself back

.Russian Twists

Purpose: Russian twists work the oblique muscles, which are the muscles that aid in the twisting motions of the body. This exercise will increase the speed a person is able to move through the drills.

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Procedure:

Step 1: Sit on the ground, bend your knees, and place your heels on the ground about a foot from your glutes.

Step 2: Slightly lean back on your tailbone while keeping a neutral spine.

Step 3: Extend your arms directly in front of you with one hand on top of the other.

Step 4: Twist your body to the left, allowing the arms to follow.

Step 5: Twist your body to the right, allowing the arms to follow.

Step 6: Repeat this back and forth movement.

Side Plank

Purpose: To strengthen the core and back muscles of the athlete to help improve their performance and decrease the risk of low back injury.

Procedure:

Step 1: Lie on your side

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Step 2: Rise up onto your forearm, be sure it is under your shoulder and perpendicular to your body

Step 3: Your upper body and your hips should be raised up off of the ground and your feet keeping you stable

Step 4: Point your free arm towards the ceiling

Step 5: Hold for a specific time

Step 6: Switch sides

Sit and Reach

Purpose: To assess the athlete’s hamstring flexibility

Procedure:

Step 1: Warm up

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Step 2: Remove your shoes

Step 3: Sit on a flat surface

Step 4: Extend the legs out in front of your body and put the soles of your feet up against the box

Step 5: Put one hand on top of the other

Step 6: SLOWLY reach as far forward as possible without bending your knees and avoid jerky movements

Sit-up

Purpose: A sit-up targets the core muscles, specifically the rectus abdominis. With a stronger core can come better agility movements and increased jump height.

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Procedure:

Step 1: Begin by lying on your back, arms down at your side, and your knees bent with your feet flat on the floor.

Step 2: Place each hand on the opposite shoulder, so your arms are crossed over your chest.

Step 3: Draw your belly button to your spine.

Step 4: Keep your feet flat on the floor and lift your upper body off of the floor until your elbows touch your knees.

Step 5: Slowly bring your body back to the ground.

Square Sprint/Shuffle

Purpose: This drill helps to increase sprint speed and lateral quickness.

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Procedure:

Step 1: Begin at the lower left block (if you’re looking at the free throw line) on the baseline of the basketball lane.

Step 2: Sprint forward to the left elbow of the free throw line.

Step 3: Shuffle laterally to the opposite elbow (right elbow) of the free throw line.

Step 4: Back pedal to the lower right block on the baseline.

Step 5: Shuffle laterally left to the lower left block.

Squat Jump

Purpose: The squat jump

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uses the quadriceps, hamstrings, glutes, lower back muscles, and the abdominal muscles. These muscles are all crucial in maintaining proper technique during exercises in addition to aiding in jump height and agility.

Procedure:

Step 1: Begin in a standing position with your knees straight and your arms at your side.

Step 2: Squat down (your thighs should be parallel to the ground) while keeping your hips back, your back straight, and your head facing forward.

Step 3: Swing your arms back for momentum.

Step 4: Jump straight up, reaching your hands high into the air.

Step 5: Land in the same position as you started, with your knees bent.

Standing Calf Raises

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Purpose: To strengthen the gastrocnemius and soleus muscles. Strengthening these muscles will help in avoiding lower limb injury.

Procedure:

Step 1: Begin in an athletic position

Step 2: Stand with a slight bend in the knees

Step 3: Rise up on to the balls of your feet slowly

Step 4: At your peak plantar flexion pause for a second and slowly begin to descend

Standing Split Squat

Purpose: The split squat is a movement that aims to work the hips and legs. This are holds the power muscles that are critical in jumps and sprints.

Procedure:

Step 1: Begin in a standing position with your feet together and your arms at your side.

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Step 2: Take one leg and step it back about 2 feet and stand of the ball of that foot.

Step 3: Keep your upper body tall with your shoulders retracted and your spine straight.

Step 4: Bend towards the ground until the front thigh is parallel to the ground.

Step 5: Forcefully push yourself back up to the staggered position.

Step 6: Switch legs and repeat.

Standing Vertical Jump

Purpose: To test how high a person can jump. Vertical is extremely important in volleyball for

blocking and hitting.

Procedure:Step 1: Start standing on the mat with feet shoulder width apart.

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Step 2: Raise arms above your head.

Step 3: Lower arms to a 90 degree angle as your squat down.

Step 4: Explode upwards, stretching your arms above your head as high as you can.

Star Jumps

Purpose: The star jump is a movement that targets the lower body, which is an essential area to improve sprint times and jump height.

Procedure:

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Step 1: Begin in a standing position with your knees slightly bent and feet shoulder width apart. Your arms should be down to your side with a slight bend.

Step 2: Bend your knees to reach a squat position.

Step 3: Jump straight up as high as you can while extending your legs and arms out to the side, forming a star shape with your body.

Step 4: As you begin to descend, start bringing your limbs back to neutral and land with a soft bend in the knees.

Triceps Push-up

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Purpose: The triceps push-ups target the back of the arm, specifically the triceps. This is an exercise that can even out the arm muscles, so that the front of the arm and the back of the arm are balanced.

Procedure:

Step 1: Sit on the ground with your feet flat on the floor in front of you.

Step 2: Reach your hands behind you and place the palms of your hands on the ground.

Step 3: Lift your glutes off of the ground.

Step 4: Bend your arms to lower your body until your glutes hover just about the ground.

Step 5: Extend your arms and repeat.

T-Test

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Purpose: The T-Test is a drill used to enhance forward, lateral, and backward quickness to mimic the motions used in volleyball.

Procedure:

**There are four cones in this exercise; Cone A is placed in an open area; Cone B is placed ten yards in front of cone A; Cone C is placed five yards to the left of cone B; Cone D is placed five yards to the right of cone B.

Step 1: Begin in a running position (feet staggered and bent, arms staggered and bent) at cone A.

Step 2: Sprint to cone B and touch the cone with your right hand.

Step 3: Shuffle sideways to cone C and touch the cone with your left hand.

Step 4: Shuffle sideways to cone D and touch the cone with your right hand.

Step 5: Shuffle sideways to cone B and touch the cone with your left hand.

Step 6: Back pedal, or run backwards, through cone A.

Tuck Jump

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Purpose: The tuck jump targets the lower body, specifically the quadriceps, hamstrings, and glutes. These muscles are essential in improving jump height and for agility.

Procedure:

Step 1: Begin in a standing position with your feet together and arms at your side.

Step 2: Bend your knees and prepare to jump (you can use your arms as a pump).

Step 3: While in the air, pull your knees towards your chest and point your toes.

Step 4: Land with your knees bent and your arms straight in front of you.

Volleyball Court Laps

Purpose: To warm up or cool down

Procedure:

Step 1: Jog the perimeter of the volleyball court

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Step 2: Repeat until muscles are warm and heartrate has increased or just the opposite for a cool down

Wall Sit

Purpose: To work the gluteus muscles, quadriceps and calf muscles. This exercise will help develop strength and endurance in the quads.

Procedure:

Step 1: Begin with your flat back against the wall, feet shoulder width apart and away from the wall

Step 2: Lower your body making the thighs parallel to the ground

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Step 3: Ankles should be directly under the knees

Step 4: Hold the position

Wall Jumps

Purpose: Wall jumps are used to warm up the legs and strengthen them to obtain maximal jump height.

Procedure:

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Step 1: Begin about a foot from a stable wall, facing the wall.

Step 2: Your legs should be slightly bent and your arms should be extended straight above your head.

Step 3: Bend your legs and explode straight up, touching the wall with your fingertips at your highest point.

Step 4: Land softly and repeat

Up-Down Plank

Purpose: The up-down plank is another variation of a plank. This one, however, works more than just the core. Up-down planks work the arms, too.

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Procedure:

Step 1: Begin in a plank position on the ground with your forearms on the ground and your feet extended with your toes touching the ground.

Step 2: Extend your left arm and place the palm of your hand on the ground.

Step 3: Extend your right arm and place the palm of your hand on the ground (at this point, both arms should be extended and your palms should be in contact with the ground.

Step 4: Bend your left arm and go back on your forearm.

Step 5: Bend your right arm and go back on your forearm (you should be in the original position now).

Step 6: Repeat these four motions to keep a continuous cycle going.

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Program Stretch Glossary

Side to Side Toe-Touch Stretch

Purpose: This stretch works on increasing the range-of-motion in the hamstrings as this muscle

Procedure:

Step 1: Begin with feet slightly more than shoulder width apart

Step 2: Straighten legs with reducing the bend in the knee joint

Step 3: Touch hands on left foot, keeping back relatively straight, repeat with right foot

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Glute/Hamstring Stretch

Purpose: This stretch increases the range-of-motion in the hamstrings and glute muscles. These muscle groups are important as they are involved in jumping, running, and lateral movement

Procedure:

Step 1: Bring right leg in front of the body, and the left leg behind in a linear plane

Step 2: Extend the left leg and bend the right knee to a ninety degree angle

Step 3: Bring your arms and torso forward next to the inside of your right leg

Step 4: Switch position of legs and repeat

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Straight-Leg Hamstring Stretch

Purpose: This stretch works on increasing the range-of-motion in the hamstrings as this muscle group is important for jumping and sprinting

Procedure:

Step 1: Extend your right leg forward in front of your body from a seated position

Step 2: Tuck right leg/foot under glutes

Step 3: Extend arms and hands toward extended right leg, while still keeping right leg straight

Step 4: Switch legs and repeat

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Cobra Low-Back Stretch

Purpose: This stretch increases mobility of the lower-back and is used for injury prevention

Procedure:

Step 1: Lie on stomach

Step 2: Bring torso upwards, with hands outreached in front of you

Step 3: Hold position

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Standing Quadriceps Stretch

Purpose: This stretch increases the range-of-motion in the quadriceps which are used for power and strength

Procedure:

Step 1: Stand in an upright position

Step 2: Bring right foot in rear position to glutes

Step 3: Grab ankle and hold while keeping right quadriceps parallel with left leg

Step 4: Switch legs and repeat

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KIN 464 Final Portfolio

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