TIPS FOR IMPROVING VOLLEYS USING AN ELATIC BAND 2.

-
Continuing with the post "Tips to improve volleying using elastic band 1" we are going to work on other types of exercises to improve volleying.
In this case we are going to focus on the transfer of weights at the time of voleaving.
When we are going to hit a volley both right and reverse one of the most common errors in amateurs is to make the gesture only with the arm, take a step simulating the transfer of weight without getting it or make the step of the volley backwards.

Next, we see a video of a correct execution of the transfer:



Next, we present an exercise in which we anchor the elastic band to our waist by means of a belt and the other end to a fixed element or held by an assistant.
The exercise consists of making volleys both right and reverse, applying the weight transfer forward, this movement will be hampered by the resistance band, which will make it necessary to make the gesture in an appropriate way to achieve speed with the body.





As we can see in this video that explains how to perform a volley with weight transfer.

In the following exercise we will work on the transfer of weights making parallel movements to the net. simulating the situation of attacking the volley when the rival throws us to the center of our track.








Comments

Post a Comment

Popular posts from this blog

BEST 4 EXERCISES TO IMPROVE THE JUMP.

-
Image
BAND GOOD MORNINGS Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position. Keeping your legs straight, extend through the hips to come to a near vertical position. Ensure that you do not round your back as you go down back to the starting position. BAND VERTICAL JUMPS Step 1: If you do not have access to vertimax or bands/belt then skip this exercise and move on to the next exercise Dumbbell Squat Jump. Step 2: For this exercise you will need 2 bands, a belt, 2 carabiners and 2 heavy dumbbells (70 lbs minimum) to anchor the bands. Step 3: Stand in the middle with tension on the bands and jump as high as you can. Aim for max height on each jump but also try to get off the floor as fast as possible BAND PULL THROUGH To do Resistance Band Pull Throughs, anchor the band around a pole, furniture or in a doorway.
Read more

RPE (OMNI-RES) WITH RESISTANCE BANDS

-
Image
The Rated Perceived Exertion (RPE) is a tool that helps to control intensity during strenght training and can be applied to everyone, but ¿What is RPE exactly? According the American College of Sport Medicine (ACSM), "RPE is a psycophysiological scale, which means that it calls on the mind and the body to evaluate the perception of the effort. The scale measures sensations of effort, discomfort and fatigue experienced during aerobic and strength training"  The firs scale emerges from aerobic training with the Borg scale, so that athletes could give feedback to their coaches inmediately about the training load. Later it begins to be validated for strength training with OMNI-RES scale, also being validated for use with resistance bands. Colado et al. (2012) ¿How can we use it? Normally in strength training the % RM is usually used to quantify the intensity, but the problem is that without encoder, you have to do test of RM to calculate the value of RM. 
Read more

HOW TO IMPROVE THE PADEL DEFENSE WITH ELASTIC BANDS

-
Image
When we are in the defensive position it is very important to keep the center of gravity low, as most ball come at a low height. An example would be an opponent's volley, with a cut-off effect that slides on the court and reaches below the knee. A common mistake is to have a high center of gravity, which makes our shots imprecise. Normally this occurs because the armed when we are with the center of gravity are made above the ball producing that many times we hit the ball with cut effect. To hit with cut effect is very unadvisable since it is necessary to be very precise to avoid that the ball gets up. For this reason we have designed the following exercise. In the we can see how it is using the elastic bands that go from ankles to the belt, coa that makes that when the position of the player is very high the bands exert more tension, so the player will notice a relief of tension if it lowers its center of gravity.   The material us
Read more