- Видео 54
- Просмотров 127 675
Jon Rowe
Канада
Добавлен 12 мар 2013
RSC is a strength training company that bases its training on Postural Restoration Institute principles. Most exercises here are meant to help you understand movement, how to effectively train that movement, so you can train to a place where you are free to do whatever you want to do. We also have a volleyball background, being involved in the sport for the past 25 years, so some content is also related to that sport, whether it be coaching or strength training content.
Knee Pain when Jumping?
In this video we are looking at a positive shin angle: knees going past the toes. If you struggle with knee pain, or ankle stiffness or pain, or even foot pain, there is likely the chance that your shin is not moving well.
In this exercise for the volleyball athlete, we're using the assist of the box drop to help load that leg through the foot, ankle, shin, and knee, so that push off can occur. If you want more power for push off, you have to get a positive shin angle.
In this exercise for the volleyball athlete, we're using the assist of the box drop to help load that leg through the foot, ankle, shin, and knee, so that push off can occur. If you want more power for push off, you have to get a positive shin angle.
Просмотров: 31
Видео
Restoration Training
Просмотров 31Год назад
Have you had an accident recently? Or even in the past, yet still have nagging issues? What about chronic tightness or soreness in certain joints or areas of your body? The type of training that we offer begins with restoration. For those who are in pain due to an accident, or who have chronic pain issues, often need to begin with simple yet effective repositioning training such as these videos...
Bulgarian Split Squat Lateral Riser Jumps
Просмотров 58Год назад
This plyometric exercise is meant to help with athletic development of powerful change of direction. This athlete is a beach volleyball player, and more of the defensive player of the two. We are training a strong, reactive foot in both pronation and supination so that he can react and strongly push off in multiple directions. For strength coaches, use this where you deem necessary and fits app...
Half Kneeling Foot Raised Crossover Hold
Просмотров 30Год назад
Here is a nice, simple exercise to help with relieving tension across the front of your hip and down into your quad. What it will also help with is integrating your upper body with that hip position. The reason we cross over is to integrate the thoracic or trunk rotation we need to experience during regular gait. As well, when we keep our eyes facing forward, it helps to further integrate neck,...
Hip Hinge Hamstring Medicine Ball Drops
Просмотров 52Год назад
This exercise is inspired by David Grey @DavidGreyRehab . This client had a little hamstring strain right at his attachment point on the left side. The hip hinge position gets that hamstring under tension, but in a lengthened state. When the medicine ball is caught, it causes just a little stretch, or oscillation, or disturbance, at that left attachment site. The goal is to train resiliency at ...
Supported Respiratory Running Stance
Просмотров 12Год назад
Here's an exercise to help with a number of different areas. You can pick and choose whatever area you want to focus on, but the set up and execution remain the same. We are working on the mid-stance phase of gait here. You might have a tight hip flexor, or need to engage your hamstring, or need to improve the swinging forward of one hip, or inhibit a lower back, or improve your arm swing, or t...
Gait Analysis: Glute Max Difference Between Right and Left
Просмотров 22Год назад
This is a bit of a different video in that we will be looking at one aspect of gait analysis: the glute max and it's function. I really enjoy doing stuff like this as it's important to see the body moving in 3D. We don't always get these types of pictures just looking statically at someone, and people don't often see themselves walking, so they also get an idea of how they are moving. Something...
All Fours Single Arm Roller Reach
Просмотров 27Год назад
Here's another shoulder exercise video. This one works on stabilizing your rib cage with the hand that's on the ground, while the other rolls across a ball or roller as far as it can reach. You want to focus on keeping your ribs stable, while your shoulder blade on the moving arm slides up and around your ribs. This is good for those who struggle with shoulder impingement, or over head athletes...
What is a Kinesiologist? Part 3
Просмотров 8Год назад
In this third part, the final part, of my discussion about what is a kinesiologist, I talk more about how I have used my degree as a strength coach. After finishing a bachelor's degree, there are many many options for further education WITHOUT having to go back to school. You DON'T need a Master's degree. You DON'T need a PhD to be a good kinesiologist, to do good work, to help people, to make ...
What is a Kinesiologist? Part 2
Просмотров 21Год назад
In this second video I talk a little bit more about some of the professions one may find kinesiologist. Depending on what major has been studied in school, this can direct or guide where the kin might land a profession. Spoiler alert: I've used my degree to be a strength coach! In the last part of these three parts I talk a bit more about how I've specifically used my degree in my profession as...
What is a Kinesiologist? Part 1
Просмотров 77Год назад
I wanted to do a couple of quick videos on what is a kinesiologist. I think sometimes in my profession people just don't know what it is that we do. I've broken it up into three parts, hopefully short enough to give the basic information, but also to bring awareness to my profession. If you think you would benefit from seeing a kinesiologist, please feel free to reach out and I would love to co...
Rotational Step Up
Просмотров 100Год назад
Here's another step up variation. If you start in a short staggered stance, focus on internal rotation through the outside hip as you touch the back knee to the ground. On your way up, push through that same outside foot to turn your pelvis away 90 degrees up onto the box. If you keep your foot on the ground, you will feel the glute and hamstrings extend and externally rotate the hip, while get...
Half Kneeling Hip Flexor Inhibition
Просмотров 55Год назад
This exercise is a great way to lengthen the hip flexor in such a way that it does not remain chronically tight. The key is respiration. A long, slow exhale will help that hip flexor find length, and inhaling with that new length is what teaches the nervous system to not chronically keep that muscle tight. Keep your head up in this exercise and don't worry too much about shifting your pelvis fo...
Heel Raised Step Up
Просмотров 70Год назад
Here's a variation of a step up to consider. Keeping the knee forward throughout will make the quad work a lot harder, especially at the bottom. In this variation we also kept the top heel up, which forces the calf to work harder throughout the step up at well. Just a variation; some things to consider if you need a more stable knee, or stronger foot and ankle. If you like these videos, conside...
Left Side Plank Variation
Просмотров 19Год назад
Don’t waste time stretching your right shoulder. It probably will do you worse for your shoulder capsule and ligaments. Right shoulder impingement usually occurs because of a right side that is shorter and tighter than the left. This can occur through the ribs (intercostals), lat, or quadratus lumborum (QL, or right low back). Give this exercise a try to inhibit your right side while facilitati...
Patreon Promotion: Patreon.com/rowestrength
Просмотров 25Год назад
Patreon Promotion: Patreon.com/rowestrength
Overhead athlete training: get those ribs and spine side bending!
Просмотров 13Год назад
Overhead athlete training: get those ribs and spine side bending!
Tight Painful Hips? This can help grease 'em up!
Просмотров 30Год назад
Tight Painful Hips? This can help grease 'em up!
Finding the Floor: Pelvic Internal Rotation and Heel Contact
Просмотров 24Год назад
Finding the Floor: Pelvic Internal Rotation and Heel Contact
Power Lifter, On Line Client Testimonial
Просмотров 222 года назад
Power Lifter, On Line Client Testimonial
Exercise for Right Knee Pain (Jumper's Knee)
Просмотров 862 года назад
Exercise for Right Knee Pain (Jumper's Knee)
Why I chose the Postural Restoration Institute (PRI).
Просмотров 1963 года назад
Why I chose the Postural Restoration Institute (PRI).
Left Side Attack Timing and Movement
Просмотров 10 тыс.4 года назад
Left Side Attack Timing and Movement
There is a modification to this - when the ball leaves the hands of the setter, the ball should be hit. I am talking millimeters from the setters hands. It is possible to do, but does take some practice to get it in tune with the hitter and setter. What this does is constantly get the middle blocker to be jumping to block and leaves the wings more exposed for a 1v1, which is what is ideal. It's an uncomfortable thing to learn because you are really touching the setter as you come through, which can freak people out, but that really quick hit always changes the dynamics of the game to a more consistent 1v1 matchup at the net.
Can you share excel file?
This is helpful. I didn't realize the switches happen during the exhale apnea.
Where should we look the second we hit the ball? Eyes on the ball or on the block?
Great question. For developing players I would suggest the ball to ensure good contact, and use peripheral vision to see the block. As consistency develops, eyes can be used to peripherally see the ball and the block, as well as expanding to where the diggers are (or are not).
What makes it hard tho is if your setter is short and can’t jump lol..u gotta wait on him if he can’t keep up with your height ..in which you’ll just get block lol
Yes, both of your "peaks" should be reached at the same time. If he's stand setting, his peak is where he receives the ball, and your jump peak has to match that. The time between peaks is miniscule.
@@rowestrengthThat means a short setter needs to set the ball fast, right? And I have to hit it as it's going up? I like to wait for the ball to reach it's peak height which makes it easier to see the block and spike next to it.
Yes, that's correct. The greater the distance between the setter's hands and your contact point means the ball must move faster. Ideally you and the setter have a good enough connection that they don't fire that ball too far past you, but get it right in the zone and you can make the final decision as to where to hit. @@mikolajwojnicki2169
Thanks so much for sharing this summary , very helpful summary
You are most welcome! I really enjoyed that course, and every course the Institute provides.
I would totally be falling on my face trying this😂
You might be surprised!
Too slow. This example is what you get it you only aim for quick ball. Instead aim for fast ball. Aim for Jump, Hit, Set. Tracking is good, but get in the air, hit an imaginary ball. Have the setter bounce the ball off your hand. You should almost hit the ball whilst the setter has it in hand. That is a fast.
You're watching too much anime
@@Andrew.webster1 Aim for the mediocre and if you are lucky, you may just achieve it. Aim for perfection and once, just once, you might deliver; but the less good times are going to be impressive too.
@@Andrew.webster1 No he isn't. I do it a lot when playing and it's actually more effective than what this video is showing. There is still enough time for a middle blocker to read and get to a wing in the video. It can be hit just as it leaves the setters hands and it does force a middle blocker to always be jumping. There is no way to possibly read that in time, to get to a wing.
Great job on your 1st video...Jon
Really appreciated all these videos on the course content and what it meant to you! Thank you for sharing
My pleasure! It was a really great course, and I always love learning from the PRI faculty. Glad you could enjoy the content.
Nice Video. and a great choice of videos to show it all.
Great video, thank you.
You are most welcome
as a Middle block why do we need to focus on the setter after we track the ball hitting its apex?
Knowing where your setter is just helps with spacing along the net and off the net. As your eyes shift down, you will also be able to see the opponent blockers, which can help you make a decision as to what angle to hit.
@@rowestrength do you have any other videos for Middle blockers?
@@denniskim2024 Currently, no. Just this one, and one for the leftside.
Super helpful video for a recreational player learning volleyball in his 30’s lol
I just wanna say after watching this video I’ve scored more points in my practice games than I have last week
Jon, thanks for sharing your journey. Your perspectives are appreciated
As a 15 year old setter this is helpful. Now I am gonna wait for the middle blocker to jump first before I set
Awesome. It will really help the middle attack truly be "quick". You will catch many young blockers off guard.
Extremely helpful!!! Thank you <3
You are most welcome.
I'd love to see similar video about timing and technic in jumpserve
That is the right sequence for a quick. Jump-set-spike.
what is the target joint and associated musculature of 3 point plank
This video helped soooo much, thank you. Could you do one of a middle hitting a 31 or suggest any video breakdowns of that?
You are welcome. The timing for a 30 is actually the same as the 50. The difference is spacing. Depending on who your coach is, the 30 will either be positional, meaning always trying to split the opponent middle and right side blocker. Or it will be relational to the setter in that you will always be 3m(ish) away from your setter based on the pass location.
As a 169 cm middle, this video is gonna be engraved into my memory
Great!!
Any advice for a lefty middle ? I'm really struggling to hit since opening my shoulder makes me unable to see the ball.
Great question! That is a tough ball to hit as you have to wait for it to come across your midline before you can really hit it. I would start with just a little more space between you and the setter in relation to the net, so you're back off the net a little more, and you can keep the ball in front of you. That means your setter will have to set back towards you more, but it will give you better vision of your setter, the ball, and the block. Does that make sense?
@@rowestrength I usually start my first step right on the 3rd meter line, so you're suggesting to start before it in order to increase our margin of error (my setter and I) ? Thanks for the answer btw !
@@othassari1995 Correct. Just a behind the 3m line.
Great stuff! I'm a beginner player and I think i've got the basic technique of spike down but the timing is something I really struggle with. This has been very helpful.
Awesome! Glad my gibberish could bring some clarity. The challenge is to see how long you can delay before accelerating to the ball. It should feel like you're waiting at the top of a hill ready to run down. Once you see the set, you can fully run down that hill to your target: the ball. Go smash some balls!
Less talking more showing
This is a great breakdown of MH timing! Just what I was looking for to share with my high school middles! Thanks!
You are most welcome.
excellent
Great video, thanks!
Did he say 15 U my coach showed us this at 13 U
I was a 1,80m mid blocker and coach said tô practice this bus after 6 atempts he said, go with what u can
Middle blockers have the smallest range for error because of the speed of the attack. It takes time for the setter to feel where you are, but if you are consistently in the same space in front of the setter, they will have an easier time seeing you and finding that connection. Keep up the good work!
As a 16 year old middle blocker this video is super super helpful thank you!
You are most welcome.
16 yo setter , also thankful
Thank you very much!! I really needed this, I subscribed and I hope you keep doing this kind of videos analyzing pro volleyball players actions