Zero-position is a key concept not just in volleyball but in many other sports as well. It’s a fundamental principle that every athlete and coach should understand.
What Is the Zero-Position?
The best way to understand the zero-position is to feel it yourself. You can watch the following video to get a clear visual.
*The explanation of the zero position begins at 15:01.
After watching the video, try to feel where your own zero-position is.
The Origin of the Name
For anyone involved in sports coaching, it’s worth knowing the two origins of the term “zero-position.”
1. The Angle Between the Humerus and the Scapular Spine Is Zero (0) Degrees
The scapular spine is a bony ridge on the back of the shoulder blade. As you can see in the diagram, it’s marked in red. The humerus, or upper arm bone, is adjacent to the scapular spine. Zero-position is where the humerus and the scapular spine are in a straight line, making the angle between them 0 degrees.
2. Zero Muscle Tension in the Rotator Cuff Muscles
The second reason for the name “zero-position” is that it’s a position where the muscles of the rotator cuff have zero muscle tension, and there is no rotational stress on the humerus.
The rotator cuff is a group of four muscles that stabilize the shoulder: the subscapularis (front), supraspinatus (top), infraspinatus (back), and teres minor (back). In zero-position, these muscles are completely relaxed, and the shoulder joint is highly stable.
Benefits of Using Zero-Position
Now that we’ve covered what zero-position is and where its name comes from, let’s discuss the most important part: how to use it to your advantage.
Maximizing Performance
Zero-position can be described as the most relaxed and stable position for the shoulder joint. Any motion initiated from this position is energy-efficient, produces a large amount of power, and is extremely stable.
Here are some examples of how using zero-position can improve performance in various sports:
- Baseball: The release point in a pitch
- Badminton: The hit point in a smash
- Basketball: The release point in a shot
- Volleyball: The hit point in a spike
By aligning these contact or release points with zero-position, athletes can significantly boost their performance.
Top-level athletes in any sport are masters of finding and using zero-position. A perfect example is the recently retired baseball player, Ichiro Suzuki. His “laser-beam” throws were nothing short of artistry. The following video shows his throwing motion.
Most people talk about Ichiro’s “strong arm,” but I think it’s more accurate to say that his body movements, including his use of zero-position, were optimized.
Preventing Injuries
As mentioned earlier, zero-position is the most relaxed and stable position, which naturally means it reduces stress on the body. There’s a world of difference between generating power from a constantly tense state and from a zero-tension state. Over five or ten years, this difference becomes massive, potentially impacting an athlete’s entire career.
How to Learn the Sense of Zero-Position
No amount of theoretical knowledge about zero-position is useful unless you can experience it with your own body and learn to use it effectively.
I recommend starting with throwing practice to get a sense of zero-position. If you start with a volleyball attack or serve, other factors like timing the set can make it too complicated.
Instead, a throwing motion is the best way to develop the sense of zero-position. Please watch the video below for a good visual of a throwing motion.
