Read Funk's Article and Watch the Video in this Issue of Volleyball Source

Check out my Plyometrics article and video in this issue of Volleyball Source Magazine

This issue is packed with great articles and photos, from player profiles with Guylaine Dumont and Gavin Schmitt to an inside look at our 2010 Top Canadian Beach team predictions. Also check out the “Get The Edge“ section, where you will find some great tips from our experts like Mark Heese, Marc Funk Roberts, Judy Goss and Nicole Springle.

Its all there waiting for you to enjoy...so get going!!

http://www.volleyballsourcemag.com/

FUNK 6 WEEK JUMP TRAINING PROGRAM IS HERE!

FUNK PLYO PUSHUPS

I advise everyone to add Plyometrics to their training, as it is great for developing explosive power, strength and muscle, while burning fat. Not to mention plyos help you jump higher, run faster, throw farther, and hit harder, depending on the desired training goal.

Plyometrics have been an important part of training regimen throughout my life. I’ve been using these exercises ever since I was 12 and they became more crucial during my professional volleyball career. I have now become an expert in Plyometrics and Jump Training.

Plyometrics is the science examining the explosive movement generated by muscle power, popular in sports and performance training. Plyometrics exercises help your body to develop power through exercises that put some sort of load on your muscles, leading to a little elastic tension, before it is released. Because of this you are able to generate force in a short period of time, developing an explosive effect.

Plyometrics are generally associated with jump training and increasing vertical leap, however you can take those principles and apply it to your upper body, giving you more explosive power. This allows you to develop strength and muscle, while burning fat. I often supplement my regular workout routine with plyometrics exercises to shock my muscles.

Racquet sports such as tennis, badminton and squash, the throwing events in athletics, basketball, volleyball, rugby, and football, the martial arts and wrestling all require upper body power. Plyometrics drills can be used to convert an athlete’s maximal strength training into sport-specific power helping to further improve performance.

One such exercise in my arsenal is the Funk Plyo Push-ups, which targets the chest, shoulders and arms, while forcing you to engage your core muscles. In the end the exercise enhances the overall look of your chest.

Add the Funk Plyo Pushup at the start of your chest Workout

HOW IT IS DONE -

Funk Plyo Pushups Start lying face down with your hands out to the sides supporting your weight. Now explode off with your hands into the air. When you land alternate your hand positioning from close to normal to wide and back to normal and then close – repeat. –
3 sets of 20 reps. One rep equals one hand position.

MUSCLE GROUPS - Chest, Pectoralis Major, Pectoralis Minor, Triceps, Anterior Deltoid (Arms, Shoulders)

COMING IN JULY 4 FUNK ROBERTS 6 WEEK JUMP TRAINING PROGRAM – GUARANTEED TO INCREASE YOUR VERTICAL

RESERVE YOUR COPY TODAY

3 JUMP TRAINING EXERCISES TO BASKETBALL SUPREMACY

With the NBA and College seasons in full swing, and the All Star Weekend knocking at the door, seems that everyone is getting basketball fever.

How do these elite athletes continue to play day in and day and perform at the top of their game. Many pro and college players use upper and lower body workouts before and during the season to ensure they are always playing at their peak performance.

Jump training, one of the more popular aspects of plyometrics, is essential to include in your lower body workout if you want to increase your vertical jump. By combining speed, strength and agility ut is the best and fastest ways to get results.

There are many jump training exercises to help you improve your performance on the court, but the three that we will focus on will help you with rebounding, dribbling and dunking.

REBOUNDING

One of basketballs most effective offense and defensive moves is rebounding. There are rebounding fundamentals that you’ll need to perfect like; expecting the miss, blocking out your opponent and timing the right approach to grab the ball.

But if you can’t jump high and strong then you can kiss those fundamentals good bye.

Rim Jumps will help you to establish good position, extend your arms and reach up strong to pull down that ball.



Rim Jumps
Rim Jumps are an excellent exercise to develop jump endurance. Stand with your feet shoulder width apart and your arms up in the air, as if you are ready to perform a standing dunk or reach up for a rebound. Explode up, keeping your hands up in the air as if to touch the rim. Once you land, blast up again as high and fast as possible. Envision yourself grabbing that rebound each time you go to jump.

CROSSOVER DRIBBLE

If you have ever played basketball, you know about the crossover dribble. The crossover is perhaps the most popular offensive move in the NBA, And 1 Basketball, College, you name it.

The move is loved by so many because it has the potential to leave defenders looking stupid and embarrassed. The move isn’t just about the dribble, but the quickness of the change in direction. This is what makes the move so hard to defend. Footwork and speed will allow you to execute the move with precision.

The Side to Side Lateral Jumps will help with getting you the quickness you will need to blow by your defender, taking a moment to see how badly you embarrassed them, and then score.


Side to Side Lateral Jumps

Jump side to side over a small barrier, like traffic cones, or an imaginary line. The cones ensure that you leap upwards as well as sideways. Leap as high and as fast you can from side to side. This will help with your speed, agility and explosiveness. Keep your head straight by staring at a fixed point and emphasize the hip action. Imagine being a slalom skier barrelling down the Swiss Alps.

DUNKING

The dunk shot, slam dunk, jam, stuff, flush, cram or throw down, is one of the highest percentage shots one can attempt in basketball as well as one of the most crowd-pleasing plays.

In order to execute the dunk, you will need the one foot take off and lifting power in your legs to get you up and to the basket.

Flying Step ups will get you the air you’ll need to throw down that contest winning, hall of fame dunk.



Flying Step Ups
Flying Step-ups help to strengthen the legs for one-foot takeoffs. Stand about a foot away from a stable box that is 12” high. Be sure the box can support your body weight. Step up explosively with your right leg, enough to lift your body off the box and land back on the right foot. Step back down with the left leg (the left leg does not touch the box) and repeat the exercise, starting with the left leg in front. Envision yourself with the ball and driving down the lane for a one-foot takeoff and dunk.

Use these exercises during your leg workout or after basketball practice, twice a week and you will on your way to ruling the hard-court.

Funk Roberts
Put Funk into your Dunk!

Coming soon the complete Funk Roberts 6 Week Jump Training Program including your jump training program with photos, weight training, diet, supplementation and much more guaranteed to add 2-10 inches to your vertical. Reserve your copy by emailing funkroberts@gmail.com

ADD INCHES TO YOUR VERTICAL

MOVE OF THE MONTH - THE TUCK JUMP

For over 25 years I was a former professional indoor and beach volleyball standout and jumping was my life.

As an outside hitter playing indoor volleyball, I had to spike thousands of balls past 6'8", 6'9" and even 6'11" blockers.

Playing 2-on-2 professional beach volleyball player, I continually exploded out of the sand, crushing balls straight down over an indoor height net.

Did I mention I’m only 5'10"

Jump Training is one of the most popular forms of Plyometrics. More specifically, it is a method where you combine speed and strength in the same exercise. It was a staple in my off-season training during my career, and has become even more important as I get older and my opponents get taller.

This type of training is used by athletes in almost all sports, because it works. If you are an athlete there's a very good chance that you will make tremendous gains in your athletic performance if you add plyometrics into your strength training program.


THE TUCK JUMP

The Tuck Jump is an exercise that will help with your explosive jump and increase your vertical leap. It’s great for developing explosiveness and power in the legs and glutes, both important in adding inches to your jump. Add that your core, agility and balance will be tested and you have yourself a key exercise to add to your training arsenal.

HOW IT’S DONE:

Stand in a half squat position with your hips back, knees over your toes and shoulders over the knees. Jumps as high as you can, bringing your knees to your chest at the top of the jump.

Land in a soft and controlled manner and repeat the jump. Every time you jump, picture yourself leaping over a chain linked fence or a high hurdle, don’t get caught and fall.

Perform 3 sets of 10 jumps, resting for at least 1 1/2 minutes between sets. This ensures that you perform the set at close to your maximum jump and power.

With this exercise done twice weekly, you will be on your way to adding those crucial inches to your vertical.

Reserve your copy of the Funk Roberts 6 Week Jump Training E-Book today - send your request to funkroberts@gmail.com

Funk Roberts
Don't Rush the Beat!
http://www.funkrobertsfitness.com/


Coming soon in 2009 the complete Funk Roberts 6 Week Jump Training E-Book. It includes your jump program with photos, strength training, diet and nutrition, supplementation and more, guaranteed to add 2-10 inches to your vertical.

FUNK'S SUPERSTARS

FUNK'S SUPERSTAR JUMP SQUATS



FUNK'S SUPERSTAR JUMP SQUATS
3 sets of 10 reps with 90 second rest in between
2 times per Week

Plyometrics or Jump Training can be a great way to supplement your training. Not only does it increase your vertical, speed and agility but it also strengthens the butt, legs and helps fight cellulite.

Many professional athletes use this type of training to help them rise above the competition. Add this routine to your leg workout and you too can have a Superstar Butt.

Funk's Five Minute Jump Training Routine
1. Super Star Jump Squats – 3 sets – 10 reps
2. Dunk Jumps or Rim Jumps – 3 sets – 10 reps
3. Step Up on a Bench– 3 sets – 10 reps

Funk Roberts
www.funkrobertsfitness.com
Funk TV
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Coach Selby - World's Premier Injury Prevention Stretch Expert

Coach Selby is the nation's leading sports stretching, injury prevention and energy recovery coaching for amateur athletes. Recognized as the world's premier injury prevention-stretch expert, and energy recovery authority, Selby's injury prevention coaching and skills work for athletes everywhere. He is a University of Miami graduate and former Division one basketball player. He has coached basketball fundamentals for The Five Star Camps and has worked with several elite athletes.

I started using the below stretching fundamental this past weekend at my volleyball tournament, and although I will need to continue to practice, I could really feel a difference.

Holding a Stretch from ten seconds to three minutes is best for athletes?

No! This thinking is old school. Old! Old! O-L-D! This method worked 30 years ago. The pain of a new idea is one of the greatest pains in human nature. Your favorite notions may be wrong, your firmest beliefs ill founded. And your favorite stretching methods may be the root cause of your greatest pains! It is a fact of life that people find it much easier to believe a lie they've heard a thousand times than a fact that they've never heard before.

Coaches and young athletes must first unlearn all the ineffective stretching habits instilled since their younger days, and then familiarize themselves with the real facts concerning stretching, injury prevention and energy recovery. And there is no need to take anyone else's word about all of this. If you simply follow the basic common sense guidelines for a few months- stretch one muscle at a time and only hold stretch for 2-seconds— your body will provide all the evidence you need and unless you don't care about your performance levels and athletic longevity you'll make the changes to new injury prevention habits.

Understanding this fact is key to increasing your vertical!

Muscles can stretch, when they're healthy, up to 1.6 times their length, but they generally don't like to do that. If you stretch a muscle too quickly or too far, it automatically and ballistically recoils to protect it from ripping. This compensation is called a "myotatic reflex" and it kicks in at three seconds. This is the old ballistic type stretching. Remember the cadence-1-2-3 clap?

Imagine yourself the last time you tried to do the splits. Unless you are unusually flexible, it went something like this. You leapt out of the chair and stood straight up on the floor. You slid your right foot forward and your left foot backward until you felt a "tug" on the insides of your thighs. You either pulled up immediately or buckled your knees and dropped to the floor to get that pressure off your hips. You drew your knees up to relax the tension. You were experiencing the "myotatic reflex": a loud and clear message to you that you were going to rip in the next second and you needed to let go NOW.

The trick in progressing in flexibility is to stretch a muscle, but not allow it time to engage the "myotatic reflex." You work quickly and gently. The muscle you are stretching is totally relaxed because the muscle on top of it is doing all the work. The stretching muscle never has time to fire. Because it is stretched, held for two seconds, and released, it doesn't need to protect itself. The "myotatic reflex" is never engaged.

Work on accept and putting into practice this new idea of two second stretch for your pre and post workouts. I guarantee it will make a difference in your performance right away. If you are still stuck on doing a 30 second stretches consider this option. Do 12 to 15 two second stretch. This will be the same amount of time except the muscles will be warmer and more prepared for action. I wish you much success on your developing your training program.

To Your Vertical Success,

Coach Selby

You’re 21st Century Basketball Stretching Coach
because everyone (even Michael Jordon) needed a coach

P.S. Now, if you are really serious about growing your
game exponentially by improving your basic
flexibility, energy recovery and strength slam dunk your
way here for a visit.

www.Stretchexpert.com
www.myspace.com/coachselby007
www.youtube.com/coachselby007

Stretching program made to order!

Coach Selby is the nation's leading sports stretching, injury prevention and energy recovery coaching for amateur athletes. Recognized as the world's premier injury prevention-stretch expert, and energy recovery authority, Selby's injury prevention coaching and skills work for athletes everywhere. If you use sites like fitness on line, health and fitness tips, sport fit and others on line fitness sites. Coach Selby training advice can help athletes succeed like never before. He is a University of Miami graduate and former Division one basketball player. He has coached basketball fundamentals for The Five Star Camps and has worked with several elite athletes. Better than what just fitness centers could ever offer, Coach's Words, products and ideas turn athletes into quantum performing competitors while decreasing likeness of injuries and increasing energy weather you are a peewee, junior, high school or senior athlete.

CROSSFIT – YOUR WORKOUT IS THEIR WARM UP!

This morning I had the honour to take part in a CrossFit class, if that is what you want to call it. Let’s just say that it smashed me in the mouth, threw me on the ground, chewed me up and spit me out! WOW I loved it. It was 100% amazing and fun. I recommend this to anyone.

What is CrossFit? CrossFit was developed to enhance an individual’s competency at all physical tasks. People are trained to perform successfully at multiple, diverse, and randomized physical challenges. There are ten recognized fitness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. CrossFit is also designed for all ages and levels of fitness

When I walked into the gym for my 11:00AM class at 388 Carlaw Ave suite 301, Toronto, I saw the 10:00AM Crossfitter’s finishing up. I was quite impressed. My friend, Greg Carver, greeted me and took me through the Cross Fit warm up. The warm up felt like a regular gym workout.

Our class was 5 strong and once we had prepared our bodies and minds for battle, Lane, our instructor, took us through some of the basics we would need to tackle the FLYING HIGH routine. (“FLYING HIGH? I love jumping. This should be no problem”)…yeah right.

We started with the CrossFit Kettlebell Swing basics. (“I should be okay with this 16KG ball”). Then the Medicine Ball Slams. (“A little different but the 20 pounder will suffice”). Last but not least, the Box Jumps. (“No problem, I jumped for a living, let me grab the 24 inch box, the highest”)

After going through the basics, to the white board we go to discuss the workout. Lane starts with an “Okay guys here is the workout Funk you’ll do the brown workout” Shown below

40-30-20-10 reps for time of:
Box jumps
Ball slams
Kettlebell swings

Lane continues with “So Funk you will do 40 Box Jumps, 40 Ball Slams, 40 Kettlebell Swings, then you will move to 30 Box Jumps, 30 Ball Slams and 30 Kettlebell Swings and so on. All for time and make sure you have perfect form on all reps…Ready 3-2-1 go”

(“Ah wait a minute…wait one minute…are you serious?”) Here I am trying to be BIG MAN ON CAMPUS, I was about to be reduced to a high school kid going through the first week of Campus orientation.

Box Jumps…Ball Slams…Kettlebell Swings…Box Jumps…Ball Slams…Kettlebell Swings. It was grueling. You find yourself really pushing your mind, body and soul past thresholds that you would never think you could get through. Aside from tweaking an old back injury, I finished. The rest of the pack flew through the workout as well. It was great. What a fantastic atmosphere, great camaraderie and amazing instructing.

Anyone in the Toronto area, I challenge you to meet me there next Sunday at 11:00AM for another class.

CROSSFIT IS LIKE A BOX OF CHOCOLATES,

YOU NEVER KNOW WHAT WORKOUT YOU’RE GOING TO GET!

See you next week

Check out the website for more info http://www.crossfitto.com

Funk Roberts
Don’t Rush the Beat
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