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Pre-teen Volleyball Advice
Posted on 5/9/23 at 7:37 pm
Posted on 5/9/23 at 7:37 pm
I have a 12yo daughter that has been playing volleyball for a few years now. She can overhand serve full court and does a good job of digging on the back line. She wants to try for club ball this summer and also make the 7th grade team next year. I'm fairly confident she'll make the school team, but not so confident she'll get a club offer. Her front line/net game needs some help. I'm struggling getting her to jump at the net. Her reasoning is that it's too much for her to think about the approach, the jump, and the hit. She'll hit the ball clear over the court because she's not getting a downward (or even parallel) angle.
She's fairly athletic and average height/weight (5' 80lb). She hasn't fully gone thru puberty yet, so she's still growing and developing. I don't want to do anything that will stunt her growth. However, I'd like to try and get her approach and jump to be more instinct.
Anyone have any suggestions or routines they can recommend? She's going to a few camps over the summer, but I'd love to try and help her if possible. I'm not pushing any of this on her as I want her to make the decision to help herself. I just want to be able to provide suggestions and assistance to her.
She's fairly athletic and average height/weight (5' 80lb). She hasn't fully gone thru puberty yet, so she's still growing and developing. I don't want to do anything that will stunt her growth. However, I'd like to try and get her approach and jump to be more instinct.
Anyone have any suggestions or routines they can recommend? She's going to a few camps over the summer, but I'd love to try and help her if possible. I'm not pushing any of this on her as I want her to make the decision to help herself. I just want to be able to provide suggestions and assistance to her.
Posted on 5/9/23 at 8:03 pm to Tiger_n_Texas
Power Athlete Field Strong, simply omit movements she’s not ready for. Their warmups alone are legit teen workouts.:
ACL prevention needs to be high on priority list.
ACL prevention needs to be high on priority list.
Posted on 5/9/23 at 9:38 pm to LSUfan20005
Beach VB helps with indoor.
Club VB has different levels- from elite teams to kids just learning.
Here in FL we have what they call a mini club season which is like July-OCT. Club season start in Nov/Dec usually.
I know Texas has many clubs- from my kid playing: TAV-Mad Frog-Skyline that are really good.
Just remember- there are no shortage of people in America willing to take your money.
Club VB has different levels- from elite teams to kids just learning.
Here in FL we have what they call a mini club season which is like July-OCT. Club season start in Nov/Dec usually.
I know Texas has many clubs- from my kid playing: TAV-Mad Frog-Skyline that are really good.
Just remember- there are no shortage of people in America willing to take your money.
Posted on 5/10/23 at 9:06 am to LUS Tiger in FL
quote:
Here in FL we have what they call a mini club season which is like July-OCT. Club season start in Nov/Dec usually.
I know Texas has many clubs- from my kid playing: TAV-Mad Frog-Skyline that are really good.
She actually just finished 2 mini club seasons, not her cup of tea at all. It actually felt just a step above i9 volleyball. The mini club (at Skyline) doesn't cut anyone. They take the top 10 players (based off of their very brief evaluations; eval ~100 players in 1 hr) and put them on 1 team. Then everyone else is split into teams of 9-11. Both mini club seasons she was teamed up with girls that had never played volleyball before. She was one of 3 or 4 that would actually move to the ball. This last season, her "coach" never even attended practice; she only showed up for the tournaments. So playing against actual clubs with a team made of up mostly new players was brutal. Pair that with an absent coach and it put a bad taste in her mouth for mini club. She did however like the tournaments and the more disciplined structure that mini club had versus something like i9.
Suffice to say, she has moved on from mini club and i9. The clubs she's looking at have their tryouts in June and July.
Posted on 5/10/23 at 9:15 am to LSUfan20005
quote:
Power Athlete Field Strong
That looks more intense than what I was expecting. I was looking for something she could do at home with bodyweight exercises and resistance bands.
She has been doing a couple agility classes at Redline Athletics. That may be something we consider continuing.
Posted on 5/10/23 at 9:54 am to LSUfan20005
quote:
Power Athlete Field Strong
power athelte is a great place to start, but i would suggest bedrock first
overtime atheltes is another great place to start
531 beginner prep school is another great place
bottom line is though, she should start lifting and lifting to get stronger, period.
i suggest 3 days. after an extensive warm up
med ball throws- 10 max effort throws
i highly suggest the following for main lifts-
box squats where you pause, almost pick your feet up and then explode up as your main lift 2 days a week, feet close power athlete style. trying to move the bar as fast as possible. essentialyl you are trying to eventually get to 1.75xBW @ 0.6m/s for maximizing speed
trap bar deads as your other main lift the other day until they get to about 15, then switch to wide stance sumo
both days followed by dumbell jumps. these are max effort. i would suggest vertical 2 days, broad the next. push the weights on these
then a circuit of 3-5 rounds, progessively adding weight over time
circuit 1
pushups variation- 10 reps
ring or fat man row- 10 reps
reverse lunge- 5 reps per leg
GHD- 5-10 reps
farmers carry- 50 yards
circuit 2
db standing press- 5-8 reps
chin progression-6-8 reps
knees over toes lunge- 5 reps per leg
nordic progression- 3-5 reps
suitcase carry- 50 yars
circuit 3
dip progession- 5-10 reps
DB row- 10 reps
cossak squat- 10 reps
GHD- 5-10 reps
sandbag carry- 50 yards
this is just a sample, but key is not being scared of progessing the weights.
Posted on 5/10/23 at 9:57 am to Tiger_n_Texas
quote:
That looks more intense than what I was expecting. I was looking for something she could do at home with bodyweight exercises and resistance bands.
She has been doing a couple agility classes at Redline Athletics. That may be something we consider continuing.
why? dont be scared to have the girl lift weights. its perfectly safe
here is a 5 part series from the doctors at barbell medicine that covers every thing you could ever want to know on the subject
LINK
if you want to start with something little easier, i suggest john meadows youth training program. overtime athletes has one too.
but take a look at explosive mechanics on instagram, look at byrd sports performance in penn, look at the results they are getting with their athletes. dont be scared to get her lifting and lifting progressively heavier and faster over time.
Posted on 5/10/23 at 11:01 am to lsu777
quote:
why? dont be scared to have the girl lift weights. its perfectly safe
The quote below is why I was under the impression weights were bad before puberty. The other piece of it is she is too young to go to the gym with me (13yo min) and I don't have very much at home (just some light DBs and bands). The DBs may be enough for her and I can definitely pick up some other small pieces of equipment.
quote:(From your link)
A dogmatic approach to resistance training in the youth population has hindered the progression of a scientific consensus for decades. Axioms such as “Resistance training stunts growth” and “Resistance training damages adolescent growth plates” have stymied proper study methodology and forced an overreliance on expert opinion.
Your posts are very detailed and provide a lot of reading material. Appreciate it greatly. Definitely going to bookmark and go thru the different suggestions.
Posted on 5/10/23 at 12:35 pm to Tiger_n_Texas
quote:
The quote below is why I was under the impression weights were bad before puberty
the post from BM goes into detail why that is a myth. weight lifting aka resistance training, is support by the pediatric doctors association of america
LINK
quote:
Children of all ages with proper supervision can benefit from resistance training
pretty common myth that it stunts growth, actually quite the opposite.
quote:
The DBs may be enough for her and I can definitely pick up some other small pieces of equipment.
this is what i would do in your situation and not wantintg to spend a bunch
get a set of gym rings
build sandbags. just buy 3 bags of play sand from lowes for like $3 each. get a small and medium sandbag like this
use zip lock bags and make 5lbs bags of sand. tape them up. use that to adjust the weight in the sandbags.
between rings and the sandbag, and bodyweight she can get way way ahead
or find a place locally that trains youth in actual strength. where are you located? may be able to help
Posted on 5/10/23 at 1:08 pm to Tiger_n_Texas
Good suggestions in the thread. I would add that you need to be mindful of repetitive stress injuries that come with too much volume/intensity in pre-pubescent kids. Many VB/BB coaches/trainers like to incorporate plyometric work for all the jumping those types of athletes do. Too much can be harmful to their growth plates. A good strength based program is what she needs and should come first, she can lift/do resistance work at that age and benefit from it. I also HIGHLY recommend single leg work especially for females as a preventative measure in addition to performance.
Posted on 5/11/23 at 8:10 am to Tiger_n_Texas
There are specific positions they will play. With substitutions if she is a labara or a back line player she won't have to worry about the net much.
Private lessons. And just hitting a crap ton of balls.
Private lessons. And just hitting a crap ton of balls.
Posted on 5/11/23 at 7:16 pm to bayouvette
quote:
There are specific positions they will play. With substitutions if she is a labara or a back line player she won't have to worry about the net much.
Libero is her dream position. 1st goal is making the team.
Posted on 5/11/23 at 7:19 pm to lsu777
quote:
get a small and medium sandbag like this
Those bags looks awesome and would easily be enough weight for her.
Thoughts on getting her started on Grasshopper? Already have that plan and just about everything could be done with DBs and those sand bags.
Posted on 5/12/23 at 7:34 am to Tiger_n_Texas
Perfectly fine, I would add reverse lunges to it though. Other then that, get after it, also add hip thrust
This post was edited on 5/12/23 at 8:11 am
Posted on 5/12/23 at 9:22 am to Tiger_n_Texas
quote:
However, I'd like to try and get her approach and jump to be more instinct.
All of the strength and conditioning stuff recommended is good, but it won't do her any good with instincts. She needs good repetition & coach to help with that.
Someone mentioned below that sand volleyball will help - and it will. The approach is different, but if she can jump in sand, she'll explode off the indoor court.
I just wrapped up coaching indoor 6th graders, and recommended sand to each of them. Sand helps with it all: tracking, timing, and approach.
Posted on 5/14/23 at 6:31 am to Tiger_n_Texas
My daughter went thru the same thing at that age. She would work on her approach and her jump in the yard without a ball. She’d probably do 50 at a time. Then I would slowly incorporate tossing the ball up as she jumped.
This was in addition to all the club stuff she did practically year round. She just needed extra reps with her approach and jump to get past the mental block she had at that age.
This was in addition to all the club stuff she did practically year round. She just needed extra reps with her approach and jump to get past the mental block she had at that age.
Posted on 5/15/23 at 8:54 am to BengalBen
Thanks all for the suggestions. She and I talked and we have a plan. I convinced her to try PPSA Grasshopper. It's an easy intro into lifting (3 days/wk for 4 weeks then 4days/wk for 4 weeks). Hoping to get her hooked on it like I did. Just took some slight bribing (agreed to buy her some work out gear and watch bands when she finished). Picked up 2 sandbags for her weights to pair with the light DBs and bands we already have. There is a really close park where we can workout and then hit the sand court afterwards. Looking forwards to a productive summer and some good 1-on-1 bonding!
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