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

2. 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…

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

8. 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.

9. 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

10. 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.)

11. 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

12. 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.

13. References http://www.livestrong.com/article/81820-bump-volleyball/
Manual of Structural Kinesiology, seventeenth edition, R.T. Floyd. Chapters 4, 6, 10.