Volleyball Skills WorkOut

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In the Name
of Allaha

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Volleyball

• HISTORY
• Volleyball was invented in 1895 by William J.
  Morgan, who was physical education director of
  the YMCA in Holyoke, Massachusetts. He developed
  the game to provide an indoor game for the winter
  months in which relatively large groups of men
  could participate in a small gym. The principal
  features of tennis were employed, but the net was
  raised and the players struck the bladder of a
  basketball with their hands in stead of racquets.

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• Volleyball is an Olympic sport
• Skills
• Serve, Set, Pass, Boump,Spike, Block, Dig
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Formations 4-2, 6-2, 5-1,
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• Strategy
• specialization
• There are 5 positions filled on every volleyball
  team at the elite level. Setter, Outside
  Hitter/Left Side Hitter, Middle Hitter and
  Opposite Hitter/Right Side Hitter and
  Libero/Defensive Specialist. Each of these
  positions plays a specific, key role in winning a
  volleyball match.

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• Volleyball is a dynamic game requiring high
  levels of aerobic endurance, power, flexibility,
  speed, and agility. The most important of these
  is endurance, because without this a player is
  unable to maintain skill and effort throughout a
  game. A well-balanced training programme includes
  aerobic fitness (e.g. running), weight training,
  agility drills, and jump training (plyometrics)
  to provide the explosive power the game requires.

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• Much of the formal training of a volleyball team
  focuses on court skills, technique, and strategy,
  leaving each player to take responsibility for
  developing individual fitness. However, it is
  essential for players to train for general
  fitness so that they can perform to their maximum
  ability and reduce the risk of injury.
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Immediate Energy The ATP-PC System for volleyball

• Immediate rapid supply of energy almost
  exclusively from high energy phosphates ATP and
  PCr within specific muscles.

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Immediate Energy phosphagens

• Activities that rely almost exclusively on stored
  phosphagens
• Volleyball
• Wrestling
• Apparatus routines in gymnastics
• Weight lifting
• Most field events
• Baseball

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• plyometrics
• Exercises, including hops, bounds, and jumps, in
  which maximum effort is expended while a muscle
  group is lengthening. During plyometrics, a
  concentric contraction (shortening) of muscle is
  immediately followed by an eccentric contraction
  (lengthening). Plyometrics forms part of the
  training programmes for most sprinters, jumpers,
  and throwers because they improve explosive
  power. However, there is a high risk of injury
  for those who are not well condition.

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• Shock exercises
• Exercises that involve jumping from an object
  several feet above the ground. Immediately on
  landing, the jumper rebounds upwards. Shock
  exercises are designed to stimulate the stretch
  shortening cycle in muscles and improve the power
  output from the legs (plyometrics).
• The stretch-shortening cycle consists of a
  combination of the three types of muscle action
  an eccentric action followed by a static
  (isometric) action, then a concentric action of
  the same muscle group.

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• Strength training
• Specificity of training
• Thus training for endurance, for flexibility, or
  for speed are all very different and or
  training for strength.
• Strength trainers characterize loads in terms of
  the individual's repetition maximum (RM). A 1
  RM load can be managed just once in a session, a
  10 RM load can be tackled 10 times within a
  period measured in minutes. Working against loads
  less than 60 of 1 RM is not considered capable
  of increasing strength at all.

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• By contrast, in endurance training, probably
  involves only 10-15 of the maximum force the
  limb
• Phases of training 1- Neural phase and 2-
  Muscle bulk does increase (Hypertrophic).
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• Resistance training
• Resistance training using weights is usually
  based on an individual's repetition maximum.
  Typically, beginners use a weight one half of
  their l-RM, which they should be able to lift
  about ten times.
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Volleyball Skills Work-Out

• Jump Training

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Rope Jumping

• Jumping rope is one of the best forms of strength
  and stamina conditioning that is available. It is
  best to jump on a soft surface, such as a workout
  pad. Jumping on a hard surface can cause the
  front of your legs to become sore. You should
  wear some kind of tennis shoe or some other shoe
  without heels when you are jumping. I started
  with 2 legs rope jumping, but from week 3 to 8, I
  do one leg rope jumping.

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Bench Blast

• The bench blast is great for developing that
  explosive power you need to get up in the air
  quickly. The only equipment you will need for
  this exercise is a strong bench or chair that is
  high enough to allow a ninety degree bend at the
  knee. To perform this exercise, place on foot on
  the chair and the other foot on the floor. Now
  you are ready to begin. With the foot on the
  chair, push upwards, using a great blast of
  strength. While in the air, change feet using a
  scissors type movement, landing with opposite
  feet on the chair and the floor ready to perform
  another bench blast. Make sure that you push
  upward with the foot on the chair. This is just
  like running the stairs, instead we transform it
  to working on the same muscles using a bench
  chair.

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Squat

• The squat is considered to be the best all-around
  lower body exercise. It is primarily responsible
  for developing your thighs and strengthening your
  hips. The only equipment you will need besides
  weights for this exercise is a book that is about
  2 inches thick and wide enough to put both feet
  on it. If you could not find one, simply use 2
  books, one for each foot. To perform this
  exercise, place the heels of your feet on the
  book with your feet 8 to 12 inches apart. Place
  your hands on you hips and you are ready to
  begin. Squat down until your upper legs or thighs
  are parallel to the floor, then raise yourself up
  again slowly. It is important to keep your head
  up and your back as straight as possible
  throughout the exercise. It's best to stand in
  front of a mirror and look at yourself when doing
  squat. I am using 80 lbs weight for this
  exercise, I am 165 lbs. You should use enough
  weight as you see appropriate.

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Calf Raises

• The calf raise is responsible for developing the
  lower part of your leg which is called the calf.
  This exercise is a necessity for that quick jump
  you need in a split second, because time doesnt
  allow you to put everything you have into it. The
  equipment you need is that same book you used for
  the squat and a fairly strong chair. To perform
  this exercise, place the balls of your feet on
  the edge of the book with your feet a few inches
  apart. Place your hands on the back of the chair
  and hold it lightly in order to keep your
  balance. Pick one foot off of the book and hold
  it up in the air because you will only be
  exercising one leg at a time. Now you are ready
  to begin. Lower your heel as far as possible or
  all the way to the floor, whichever comes first.
  Then raise all the way up on your toes, thus
  completing the movement. A full set is considered
  complete after you have exercised both legs the
  required number of repetitions.

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Conclusion

• This program has been designed to help you reach
  your maximum jumping height. It is primarily a
  guide to help you plan each training day. For
  some of you, the workouts may be fairly easy. For
  some, the workouts will be a little difficult.
  Whatever the case, the first two weeks have been
  designed as a break in to the training routine
  and should not be changed in any way! After the
  first two weeks, if the workouts seem easy,
  increase the number of repetitions you perform
  for each exercise to suit you. Do exactly the
  opposite if the workouts are too hard. Do not
  overwork your body by doing too much. Do not
  under work your body either, by doing too little.
  After you complete the 12 week course and you
  want to progress even further, either increase
  the number of sets you are doing or increase the
  number of repetitions per set (a repetition or
  rep is the complete cycle or movement of the
  exercise. A set is a group of repetitions or
  reps). It is entirely up to you as to how much
  you increase your vertical jumping ability!

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• Injuries

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• SPRAINA stretch or tear to a ligament and
  capsule when a joint is moved beyond its normal
  motion.
• STRAIN A stretch or tear to a muscle or tendon.
• Sprains and strains are graded on severity
• 1st Degree - A stretching and/or micro-tear of
  tissue2nd Degree - A partial tearing of
  tissue3rd Degree - A complete tear of tissue

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• TENDINITIS - An inflammatory condition of a
  tendon. This usually occurs gradually, secondary
  to related overuse. Muscular weakness will often
  result in breakdown of the tendon following
  related activity. Tendinitis pain is primaril y
  present with active or resisted movements which
  involve the muscle and tendon.
• BURSITIS - An inflammation of a bursa following
  repeated movement. Both active and passive joint
  movement may elicit bursal pain.
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• TENOSYNOVITIS - An inflammation of a sheath
  covering a tendon. A crepitus, or grinding
  feeling, may be present in addition to pain with
  movement.

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