1 Splash:2-Media Info.qxp.qxd - University of Kentucky Athletics

More documents

Recommendations

Info

Strength & Conditioning Emphasizing First-Class Development The Kentucky volleyball team calls the new Joe Craft Center weight room its home for strength and conditioning. The Wildcats work out under the direction of Coach Stephanie Tracey-Simmons, using a variety of free weight equipment which complements the training philosophy she has set. "Our top goal is to create a comprehensive training program, which encompasses the areas of speed, power, strength, agility, flexibility, balance and nutrition," Tracey-Simmons said. "Through these avenues, we are providing the athletes with the tools they need to reach their athletic potential while remaining injury-free." The primary focus of the facility is the development of core strength using ground-based, multi-joint lifting through use of the Olympic lifts. By incorporating this explosive style of lifting, athletes become more powerful, resulting in an increase in speed. The core of the athlete's body also is trained and complemented with a variety of lifts, including squats, lunges, plyometrics, presses, pulls, trunk rotation and abdominal exercise. Through the combination of these exercises, the athletes are better able to reach their goals. Another major focus of the strength staff is the development of sportspecific speed, agility and conditioning. This facet of training is organized through different types of footwork patterns, drills and linear fitness. Student-athletes also take part in "Speed School," a twice-weekly seven-week training session in Nutter Field House. With the help of staff nutritionist Jill Kindy, the strength and conditioning staff also helps educate the athletes on nutrition and supplement awareness. Every squad trains together, promoting team chemistry and teamwork. Through this set-up, teams work on mental toughness, attacking goals and maintaining a positive attitude, keeping everyone moving toward a common goal. "Stephanie is one of the premier strength coaches in the country. She understands what it takes to be an elite athlete and pushes our players each day to reach their potential. The UK volleyball program is in good hands with Coach Tracey." -UK Head Coach Craig Skinner 12 T h i s i s U K Vo l l e y b a l l
Typical Training Schedule Inseason (Aug – Dec): Lift/Cardio – Tues, Thur for 20-45 mins Practice/Play – Tues-Sun OFF DAY – Mon Offseason (Jan – Mar): Lift – Mon, Wed, Fri for 50-60 mins Speed School – Tues, Thur for 60 mins *Speed School incorporates all of the following: Flexibility, Plyometrics, VB Specific Agilities, VB Specific Fitness OFF DAYS – Sat, Sun Spring Season (Mar – April): Lift – Mon, Wed for 45-60 mins Practice/Play – Mon-Sat OFF DAY – Sun Summer Training (May – Aug): Lift/VB Sand Agilities – Mon for 1.5 – 2 hours Lift/VB Specific Fitness – Tues for 1.5 – 2 hours Lift/VB Court Agilities – Thur for 1.5 – 2 hours VB Specific Fitness – Fri for 1 hour OFF DAYS – Wed, Sat, Sun UK Olympic Sport Training Philosophy: 1. Development of core strength. Imagine the body as a three-link chain with the head and arms being one link, the torso / trunk being the second link and the legs being the third link. If the core (trunk / torso) link is weak or inflexible, there is little chance of maximizing potential because all body movements stem from the core. 2. Train using ground-based, multi-joint lifting vs. machine (isolation) lifting. Most athletes participate in stand up power sports using many muscle groups at once. The emphasis of training should be on total body athleticism and flexibility rather than having body weight supported by a machine and forcing isolation of just one muscle group. By in corporating ground-based lifts and exercises that focus on the total body, the athlete becomes more prepared to use his/her whole body in sport skills. 3. Train for power (which results in increased speed). Power = (Mass Moved x Distance) / Time The less time it takes to move a mass a certain distance, the higher the output. As seen in the above formula, an increase in speed of movement results in an increase in power. 4. Train athleticism. Many factors are included in athleticism: strength, power, speed, agility, flexibility, coordination, fitness level and mental toughness are just a few. It is the goal to maximize an athlete’s overall athleticism. 5. Train as a team. When teams train together, it provides another opportunity to develop chemistry, teamwork, leadership skills and a competitive environment. Within this competitive environment, teams can work on mental toughness, attacking the weights and maintaining a positive attitude. By enabling athletes to work on these things as a team, it helps to promote a stronger sense of unity, therefore making it harder to “fold” under pressure. 6. Make workouts short and intense. There are many philosophies on how to get athletes stronger, faster and more flexible. But, when combined, all these philosophies have the same three underlying principles: 1. The workouts should be highly organized; 2. The workouts should be short in duration; 3. The workouts should be extremely intense. The following are recommendations for athletes concerning days and times of strength training (including warmups): • In-season: 2-4 days /week; 25-45 mins /workout; • Post-season: 3-4 days /week; 45-60 mins /workout; • Pre-season: 3-4 days /week; 30-60 mins /workout. T h i s i s U K Vo l l e y b a l l 13
Page 2 and 3: 2 Ta b l e o f C o n t e n t s Tabl
Page 4 and 5: The Kentucky Volleyball Experience
Page 6 and 7: The Skinner Effect Since his arriva
Page 8 and 9: The NCAA Experience Experience the
Page 10 and 11: Fantastic Facilities Since the arri
Page 14 and 15: CATS Ohio Casualty Center for Acade
Page 16 and 17: At Home with the Wildcats Creating
Page 18 and 19: 2007 CATSPY Awards Celebrating a
Page 20 and 21: UK’s Outreach Program Community C
Page 22 and 23: Lexington The Heart of the Bluegras
Page 24 and 25: The University of Kentucky Dream
Page 26 and 27: Dr. Lee T. Todd, Jr., President Lee
Page 28 and 29: When Kentucky head coach Craig Skin
Page 30 and 31: 2007 UK Volleyball Rosters Alphabet
Page 32 and 33: Kentucky volleyball student-athlete
Page 34: Kathleen Bowler Senior • 3VL •
Page 38 and 39: Queen Nzenwa Junior • 2VL • 6-2
Page 40 and 41: Sarah Rumely Sophomore • 1VL •
Page 42 and 43: Brooke Bartek Sophomore • 1VL •
Page 44 and 45: Blaire Hiler Freshman • HS • 6-
Page 46 and 47: In the 30-year history of Kentucky
Page 48 and 49: Craig Skinner Head Coach • 2005 S
Page 50 and 51: that in volleyball, talent is one t
Page 52 and 53: The Pulliza File Full Name: Robert
Page 54 and 55: The Sauer File Full Name: Lauren Sa
Page 56 and 57: Whitney Popp Team Manager Whitney P
Page 58 and 59: 2007 Opponents Alabama Arizona Arka
Page 60 and 61: Georgia Location: . . . . . . . . .
Page 62 and 63:
Western Michigan Location: . . . .
Page 64 and 65:
Though the 2006 Kentucky volleyball
Page 66 and 67:
2006 Team Match-by-Match Overall re
Page 68 and 69:
10 Departed Letterwinners Tribute J
Page 70 and 71:
UK Volleyball - A Look Back Kathy D
Page 72 and 73:
Delphine Nemeth 1977-1981 (126-74-1
Page 74 and 75:
O.10 NOTRE DAME H W, 3-0 O.11 OLE M
Page 76 and 77:
N.9 TENNESSEE* H W, 3-1 N.15 Florid
Page 78 and 79:
78 H i s t o r y a n d R e c o r d
Page 80 and 81:
80 H i s t o r y a n d R e c o r d
Page 82 and 83:
Team Records Season Most Victories:
Page 84 and 85:
Miscellaneous Records Single-Season
Page 86 and 87:
Memorial Coliseum is a tremendous h
Page 88 and 89:
UK Winners of Retired Awards All-Ea
Page 90 and 91:
Kentucky in the National Rankings K
Page 92 and 93:
Hitting Percentage Single Season .4
Page 94:
1 2 3 4 5 6 All-Time Numbers (1977-
Page 97 and 98:
2006 SEC Final Team Statistics Hitt
Page 99 and 100:
1979 UK’s SEC Volleyball Champion
Page 101 and 102:
BriAnne Sauer
Page 103 and 104:
Print Media Kentucky Volleyball Med
show all

1 Splash:2-Media Info.qxp.qxd - University of Kentucky Athletics

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?