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Volleyball Program Design

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Bent over row. Lat pull down/pull-up. Biceps curl. Jump Box & Stick. Box Hop & Stick ... 3. Jump over barrier 4.Double leg zigzag hop. Plyometrics 2 ... – PowerPoint PPT presentation

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Title: Volleyball Program Design


1
Volleyball Program Design
  • Juliane Farias
  • Elizabeth Greene
  • Yajaira Rodriguez

2
Athlete
  • Female
  • 20 year-old
  • Division III college volleyball player
  • Sophomore year
  • Height59
  • Weight 145lbs
  • Position Outside hitter (OH)
  • Hits from the left (most of the time) and right
    front positions on the court.
  • Blocks side hits and moves to assist the middle
    hitter on blocking middle hits.
  • Has defensive responsibilities.

3
Sport Specific Demand
  • The match
  • Best of 5 games being the first 4 games 25 pts
    and the 5th 15 pts
  • Average match duration 2 hours
  • Average duration of each game 20-30 minutes
  • Average point lasts5-8 seconds (rally- up to 20
    sec/average)
  • Breaks between game 3 minutes
  • Breaks between points 5-10 sec
  • Volleyball is a game of explosive strength
    (power), agility, skill and concentration.

4
Sport Specific Demand cont.
  • It relies highly on the anaerobic energy
    system-phosphagen and fast glycolysis.
  • Interval Training of Specific Energy System

5
Sport Specific Demand cont.
  • Outside hitter
  • An outside hitter needs to be able to attack,
    block, and dig effectively for an entire game.
  • A good outside hitter needs to be an explosive
    jumper and have a quick arm swing.
  • A volleyball hitter requires power in the
  • Upper body especially shoulders
  • Lower body quadriceps and hamstrings - muscles
    important in the motor ability such as running
    and jumping.

6
Outside Hitter
7
Performance Pyramid
Sport-specific skills
Skill
Functional performance quantity
Function
Functional movement quality
Foundation
8
The Performance pyramid displays how each level
creates a stable base for the next.
  • The first block (lowest) on the pyramid
    represents fundamental mobility and stability.
  • The second block on the pyramid represents
    movement efficiency and productivity, including
    power, speed, agility, and endurance.
  • The third block (highest) on the pyramid
    represents skill, movement timing, coordination,
    body control, muscle memory, motor learning, and
    consistency.

9
Testing
  • Assessing Functional Upper-Body Strength
  • Maximum number of chin-ups maximum number of
    inverted rows (females up to 170 lbs).
  • World class 15
  • National caliber 10-15
  • Collegiate 5-10
  • High school 3-5
  • Athlete score 6
  • Assessing Functional Movement
  • Deep squat-assesses functional mobility of the
    hips, knees, ankles and shoulders as well as the
    thoracic spine.
  • Athlete score 3
  • Upper torso is parallel with tibia
  • Femur is below horizontal
  • Knees and dowel are aligned over feet

10
Testing cont.
  • Assessing Functional Lower-Body Strength
  • Two-Leg Vertical Jump. Test a two hand reach and
    a one hand touch on the jump.(measured in inches
    - females up to 170 lbs).
  • World class 25
  • National caliber 20-25
  • Collegiate 20
  • High school 15-20
  • Athlete score 23in
  • When testing functional strength the focus is on
    the technique.
  • Evaluation of functional strength is important in
    developing a sound training plan.

11
Testing cont.
  • Assessing Functional Performance
  • Anaerobic Power Tests
  • 40-yard dash - speed represents the efficiency of
    the body
  • Athlete score 5.50sec
  • Agility and Body Control tests
  • Hexagon test
  • Athlete score 12.10sec (good for female)
  • Aerobic Power tests
  • 3-minute step test
  • Athlete score 117bpm (average)

12
Factors Influencing the Program
  • School work and exams
  • Athletes job
  • Injury
  • Personal Issues
  • Vacation

13
Periodization Cycles
  • A periodization training program is divided into
    a number of different specific time periods each
    with specific training goals and training
    emphasis.
  • Macrocycle- entire training period for volleyball
    player - 1 year
  • Mesocycle- several months
  • Microcycle focuses on weekly training
    variations 4 weeks

Macrocycle
Mesocycle
Mesocycle
Mesocycle
Mesocycle
Micro
Micro
Micro
Micro
Micro
Micro
Micro
Micro
14
Periodization Periods
  • Preparatory Period (mid January-April)
  • First Transition Period (May-August)
  • Competition Period (Sept. November)
  • Second Transition Period (Dec.- mid Jan.)

15
Dynamic Warm-up Prepares the athlete for the
training session by placing progressive demands
on the target muscle groups with an emphasis on
movement fundamentals and neurological muscle
activation. Dynamic warm-up is included in all
training periods.
  • Linear Warm-up
  • High Knee walk
  • High knee skip
  • Straight-leg deadlift walk
  • Backward run
  • Backward lunge walk
  • Forward lunge walk
  • SLDL walk forward
  • SLDL walk backward
  • Backward inchworm
  • Lateral Active Warm-up
  • Agility ladder
  • Cariocas/ shuffles
  • Lateral squat
  • Stationary Spiderman
  • Walking Spiderman
  • Rotational hurdle walks

16
Preparatory Period (off-season)
  • Focuses on hypertrophy, endurance and basic
    strength.
  • Major emphasis is to establish a base level of
    conditioning.
  • Low intensity and high volume.
  • Only a limited number of sports specific skill
    practices or volleyball game strategy sessions.

17
Preparatory Period (off-season)
Jan.- April
18
Stability and Mobility
  • Foam roll static stretch Quadriceps, calves, IT
    band, adductors, latissimus dorsi
  • Core Progression Bridges, Planks (prone and
    side), superman, cable lifts and chops, crunches
    and medicine ball exercises.
  • Progression of lunges
  • Front squat progressing to one leg squat
  • DB straight leg deadlift
  • Cable fly
  • Assisted pull-ups
  • Rotator cuff exercises (int. and ext. rotation)

19
Hypertrophy/Endurance
  • Hypertrophy 50-75 of 1RM 3-6 sets
  • Squat
  • Romanian dead lift
  • Leg curl
  • Leg extension
  • Bench press
  • Shoulder press
  • Triceps ext
  • Low lat pull
  • Bent over row
  • Lat pull down/pull-up
  • Biceps curl
  • Jump Box Stick
  • Box Hop Stick
  • Lateral Box Hop Stick

20
First transition (pre-season) summer program
  • Change from high volume training to high
    intensity training.
  • Increase conditioning work out.
  • Develop maximum strength and explosive power.
  • Develop agility and sport specific skills.

21
First Transition

May - July
22
First Transition Moving to Competition Period
August
23
Strength
July- Aug.
  • Snatch squat 2 x 5
  • Rack or hang clean 3 x 5
  • Squat jump 3 x 5
  • Trunk twists 2 x 5
  • Abdominals 2 x 20

24
Plyometrics
  • Designed to improve the switching from eccentric
    to concentric muscle action.
  • Increase speed, vertical jump, and lateral speed
    without injuries.
  • It is important to develop eccentric strength
    before starting plyometric training.

25
Plyometric 1
  • 1.Squat jump
    2.Double leg tuck jump
  • 3. Jump over barrier
    4.Double leg zigzag hop


26
Plyometrics 2
  • Split squat jump
    2.Standing Triple jump-Learn how to jump
    off 2 feet and land on one and
    vice-versa.
  • 3.Single leg hop
    4.Single leg jump over barrier

27
Agility 1- Improving footwork
  • 1.Pro-agility drill
    2. M-Drill
  • 3.Figure 8 Drill Shuffle around the cones facing
    one direction and shoulders square to the point

28
Agility 2-Improving change of direction and body
position, transitions between skills, and cutting
ability
  • 1.Z-Drill
    3. Zigzag
  • 2. 20-yard square

29
Conditioning 1
Conditioning
30
Conditioning 2
conditioning cont.
31
Periodization Period cont.
  • Competition Period (in-season)
  • The goal is to peak strength and power through
    increases in training intensity with decreases in
    training volume.
  • Practice in volleyball skill technique and game
    strategy increases as physical conditioning
    decreases.
  • Maintain strength and conditioning levels that
    players attained during the off-season.

32
Competition Period (in-season)
Sept.-November
33
Maintainence
Sept.- Nov.
  • Snatch squat 2 x 5
  • Rack or hang clean 3 x 5
  • Squat jump 3 x 5
  • Trunk twists 2 x 5
  • Abdominals 2 x 20

34
Periodization Period cont.
  • Second Transition Period (active rest)
  • Falls between the competition period and the next
    preparatory period.
  • This period is commonly referred to as active
    rest or restoration.
  • The focus is on unstructured non-sport specific
    recreational activities.
  • This time is used to allow the volleyball player
    to rehabilitate any injuries and rest physically
    and mentally.
  • By reducing the volume and intensity the athlete
    will be less vulnerable to overtraining symptoms.

35
References
  • Baechle, T. R., Earle, R. W. (2000). Essentials
    of strength training and conditioning. Champaign,
    IL Human Kinetics.
  • Boyle, M. (2004). Functional training for sports.
    Champaign, IL Human Kinetics.
  • Foran, B. (2001). High-performance sports
    conditioning. Champaign, IL Human Kinetics.

36
Questions
  • How long does an average volleyball point take?
  • 15 seconds
  • 5-8 seconds
  • 1 minute
  • 30 seconds
  • What energy systems does volleyball rely on the
    most?
  • Beta oxidation
  • Phosphagen fast glycolysis
  • Aerobics
  • Slow glycolysis
  • What are the sport specific demands for a
    volleyball outside hitter?
  • Aerobic endurance
  • Limited upper body strength
  • Attack, block, and dig
  • None of the above

37
Questions cont.
  • 4. What is the maximum number of games that
    can be in a match?
  • 2
  • 1
  • 5
  • 3
  • 5. Is it important to develop eccentric
    strength before starting plyometric training?
  • True
  • False
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