Volleyball Bump By: Michelle Lubrano and Pat Hanson
Dec 16, 2015
Volleyball BumpBy: Michelle Lubrano and Pat Hanson
Background of Volleyball BumpA volleyball bump is also known as a passIt is the first contact with the ball following a
serve from the other teamIt is usually hit close to the net so it can be
set up for a spikeHow to bump a volleyball…http://www.youtube.com/watch?v=0dAYuT0rZlw
Muscle ContractionsWhile performing the bump eccentric and
isometric contractions occurEccentric contractions is a contraction in which the
muscle lengthens in an attempt to control the motion occurring at the joints that it crosses.
Isometric contractions is a type of contraction with little or no shortening of the muscle resulting in no appreciable change in the joint angle.
Phase 1: Pre-BumpPlace your feet flat on the ground and
spread equally apart. Stand stationary, with your knees slightly bent.
Extend your arms straight out with your palms supinated. Place one hand overlapping the other and press your thumbs side by side.
Phase 2: Bump Ball
When bumping allow the ball to bounce off of your forearms. If you need to give the ball more of a boost, bend down by flexing your knees and push up by extending the knees.
Phase 2: Shoulder MusclesJoint- shoulder girdleAction- elevationAgonist muscles-trapezius upper & middle fibers,
rhomboids, levator scapulae.Innervation- spinal accessory nerve and dorsal
scapula nerve.
Shoulder Muscles Stretch/StrengthenTrapezius exercise- shrugs, bent rows, dead liftsTrapezius stretch- use one hand to pull the head
and neck forward into flexion. Levator scapulae exercise- shoulder shrugsLevator scapulae stretch- rotating the head
approximately 45 degrees to the opposite side and flexing the cervical spine actively while maintaining the scapula in a relaxed, depressed position.
Rhombiods exercise- chin ups, dips, bent over rowsRhombiods stretch- passively moving the scapula
into full protraction while maintaing depression.
Phase 2: Elbow MusclesJoint- radioulnar joint.Action- elbow extension, supination.Agonist muscle- triceps brachii
(long, lateral, and medial heads), supinator, anconeus.
Innervation- radial nerve.
Elbow Strength/StretchTriceps brachii strength- push ups, dips, bench
press, over head presses, tricep curlsTriceps brachii stretch- shoulder and elbow in
maximal flexionAnconeus strength- any elbow extension exercise
against resistanceAnconeus stretch- maximal elbow flexion
stretchesSupinator strength- hammer exerciseSupinator stretch- forearm is maximally pronated
Phase 2: Knee Muscles
Joint- knee joint.Action- flexion and extension of knee.Agonist musclesExtension- rectus femoris, vastus intermedius, vastus
lateralis, vastus medialis.Innervation- femoral nerve.Flexion- biceps femoris, popliteus, semimembranosus,
semitendinosus. Innervation- tibial nerve, sciatic nerve (tibial division.)
Knee Muscles Strength/StretchExtension Rectus femoris strength- squats Rectus femoris stretch- knee flexion Vastus lateralis/ intermedius/ medialis strength- knee extension,
squats Vastus lateralis/ intermedius/ medialis stretch- knee in full flexionFlexion Biceps femoris strength- hamstring curls Biceps femoris stretch- max extending the knee while flexing the
externally rotated and slightly adducted hip Popliteus strength- hanging from a bar with legs flexed at the knee Popliteus stretch- full knee extension without flexing the hipSemitendinosis/semimembranosus strength- hamstring curls,
leg curls Semitendinosis/semimembranosus stretch- max extension of the knee
Laws of MotionLaw of inertia- the resistance of any
physical object to a change in its state of motion or rest.
- The volleyball comes over the net down towards the person that is going to bump it and the person hits the ball back up into the air.
Referenceshttp://www.livestrong.com/article/81820-bum
p-volleyball/http://www.youtube.com/watch?v=0dAYuT0rZ
lwManual of Structural Kinesiology,
seventeenth edition, R.T. Floyd. Chapters 4, 6, 10.