By: Michelle Lubrano and Pat Hanson Volleyball Bump By: Michelle Lubrano and Pat Hanson

Background of Volleyball Bump A volleyball bump is also known as a pass It is the first contact with the ball following a serve from the other team It is usually hit close to the net so it can be set up for a spike How to bump a volleyball… http://www.youtube.com/watch?v=0dAYuT0rZlw

Muscle Contractions While performing the bump eccentric and isometric contractions occur Eccentric 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-Bump Place 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 Muscles Joint- shoulder girdle Action- elevation Agonist muscles-trapezius upper & middle fibers, rhomboids, levator scapulae. Innervation- spinal accessory nerve and dorsal scapula nerve.

Shoulder Muscles Stretch/Strengthen Trapezius exercise- shrugs, bent rows, dead lifts Trapezius stretch- use one hand to pull the head and neck forward into flexion. Levator scapulae exercise- shoulder shrugs Levator 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 rows Rhombiods stretch- passively moving the scapula into full protraction while maintaing depression.

Phase 2: Elbow Muscles Joint- radioulnar joint. Action- elbow extension, supination. Agonist muscle- triceps brachii (long, lateral, and medial heads), supinator, anconeus. Innervation- radial nerve.

Elbow Strength/Stretch Triceps brachii strength- push ups, dips, bench press, over head presses, tricep curls Triceps brachii stretch- shoulder and elbow in maximal flexion Anconeus strength- any elbow extension exercise against resistance Anconeus stretch- maximal elbow flexion stretches Supinator strength- hammer exercise Supinator stretch- forearm is maximally pronated

Phase 2: Knee Muscles Joint- knee joint. Action- flexion and extension of knee. Agonist muscles Extension- 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/Stretch Extension 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 flexion Flexion 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 hip Semitendinosis/semimembranosus strength- hamstring curls, leg curls Semitendinosis/semimembranosus stretch- max extension of the knee

Laws of Motion Law 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.

References http://www.livestrong.com/article/81820-bump-volleyball/ http://www.youtube.com/watch?v=0dAYuT0rZlw Manual of Structural Kinesiology, seventeenth edition, R.T. Floyd. Chapters 4, 6, 10.