Title: Volleyball Program Design
1Volleyball 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.
3Sport 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. -
4Sport Specific Demand cont.
- It relies highly on the anaerobic energy
system-phosphagen and fast glycolysis. - Interval Training of Specific Energy System
5Sport 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
8The 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)
-
-
12Factors 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.)
15Dynamic 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
16Preparatory 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.
17Preparatory 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)
19Hypertrophy/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
22First Transition Moving to Competition Period
August
23Strength
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
28Agility 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.
31Periodization 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.
32Competition Period (in-season)
Sept.-November
33Maintainence
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
34Periodization 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.
35References
- 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.
36Questions
- 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
37Questions 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