Movement Phase

Shoulder Girdle

R and L: depression and downward rotation

Muscles (agonists): pectoralis minor, lower trapezius

Contraction: Concentric

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Concentric

L: depression and downward rotation

Muscles (agonists): pectoralis minor, lower trapezius

Contraction: Concentric

Shoulder Joint

R and L: Extension

Muscles: latissimus dorsi, teres major, lower pectoralis major, posterior deltoid

Contraction: Concentric

R and L: flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Concentric

L:Extension

Muscles: latissimus dorsi, teres major, lower pectoralis major, posterior deltoid

Contraction: Concentric

Elbow Joint

R and L: extension

Muscles: triceps

Contraction: Concentric

R and L: flexion

Muscles: biceps brachii, brachilais, brachioradialis

Contraction: Concentric

R: extension

Muscles: triceps

Contraction: Concentric

Radioulnar Joint

R and L: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Concentric

L: neutral

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Concentric

R: flexion

Muscles: flexor carpi radialis, ulnaris, palmaris longus

Contraction: Concentric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Concentric

Follow Through Phase

Shoulder Girdle

R and L: depression and downward rotation

Muscles (agonists): pectoralis minor, lower trapezius

Contraction: Eccentric

Shoulder Joint

R and L:Extension

Muscles: latissimus dorsi, teres major, lower pectoralis major, posterior deltoid

Contraction: Eccentric

Elbow Joint

R: extension

Muscles: triceps

Contraction: Eccentric

L: flexion

Muscles: biceps brachii, brachialis, brachioradilais

Contraction: Eccentric

Radioulnar Joint

R: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Eccentric

L: neutral

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Eccentric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Eccentric

Recovery Phase

Shoulder Girdle

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Isometric

Shoulder Joint

R and L: Flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Isometric

Elbow Joint

R and L: extension

Muscles: triceps

Contraction: Isometric

Radioulnar Joint

R and L: neutral

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis longus and brevis

Contraction: Isometric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Isometric

Swing Blocking

The player should stand facing the net with feet shoulder width apart knees slightly bent and legs loaded. Hands should be up in front of chest also facing the net. When blocking to the left the player should open up with a step on the left foot beginning to swing both arms down and back then taking another step with the right foot. A final step with the left foot should be made bringing both feet next to each other making sure to stay low by keeping the knees bent. The arms with both begin to swing forward raising up above shoulders reaching above the height to the net while the legs are driving the body up off the ground. While making the jump the player should use the arms to swing the body to face the net. Be sure to keep fingers spread wide. Also make sure to land straight down and not float to either side. Once the landing is completed the player should assume the defensive position and read the ball.

Drill: Joust-primary defense

This drill begins with one team on each side of the net. The primary defense (front row players) are in blocking ready stance while the back row players are in coverage. The ball is tossed over the top of the net and the primary players are to react to the play by swing blocking towards the ball. The goal is for someone to block or kill the ball but if a second touch can be made on the ball then the play should continue until the ball is dead. This drill is effective for teaching swing blocking because it calls for quick reaction time for the toss and the focus is on the primary defense putting the ball away with either a block or kill.

Stance Phase

Shoulder Girdle

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Isometric

Shoulder Joint

R and L: Flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Isometric

Elbow Joint

R and L: Flexion

Muscles: biceps brachii, brachialis, brachioradialis

Contraction: Isometric

Radioulnar Joint

R and L: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Isometric

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Isometric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Isometric

Preparatory Phase

Shoulder Girdle

R and L: depression and downward rotation

Muscles (agonists): pectoralis minor, lower trapezius

Contraction: Concentric

Shoulder Joint

R and L: Extension

Muscles: latissimus dorsi, teres major, lower pectoralis major, posterior deltoid

Contraction: Concentric

Elbow Joint

R and L: extension

Muscles: triceps

Contraction: Concentric

Radioulnar Joint

R and L: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Concentric

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Concentric

Hand

R and L: extension

Muscles: extensor digitorum, indicis, digiti minimi, pollicis longus and brevis

Contraction: Concentric

Movement Phase

Shoulder Girdle

R and L: elevation and upward rotation

Muscles (agonists): levator scapulae, serratus anterior, upper and middle trapezius, rhomboids

Contraction: Concentric

Shoulder Joint

R and L: Flexion

Muscles: anterior deltoid, upper pectoralis major

Contraction: Concentric

Elbow

R and L: extension

Muscles: triceps

Contraction: Concentric

Radioulnar

R and L: pronation

Muscles: pronator teres, pronator quadratus

Contraction: Concentric

Wrist

R and L: extension

Muscles: extensor carpi ulnaris, radialis brevis and longus

Contraction: Concentric

Hand

R and L: abduction

Muscles: abductor pollicis longus, brevis and digiti minimi

Contraction: Concentric