VOLLEYBALL. Training Session 1: Activities Warm up.

Time 10 minutes Training Methods Flexibility training Energy System Aerobic Fitness Components Flexibility Training Principles Specificity: The stretches are very specific, and the amount of time each stretch is held. Tedium: The exercise isnt boring because there are many stretches to do, and each stretch isnt held for a very long time. Hold each stretch for at least 5 seconds. Repeat the cycle for 10 minutes. Jogging to get the blood flowing. 1. 2. 3. 4. Start jogging very slowly, almost to a walk. (30 seconds) Slowly increase the speed as to a medium jog. (1 minute) Increase the speed to a quick jog. (30 seconds). Rest for 30 seconds and repeat the jog. 6 minutes Interval ATP Muscular strength, muscular power 5 minutes Interval Aerobic Muscular Endurance Specificity: Jogging will help the blood circulate around the body and warm you up for the training session.

Overhead medicine ball throws. 3 sets of 5 throws with 1 minute break in between. 1. 2. Stand shoulder width apart, facing the wall with the medicine ball in hand. Bend knees and throw ball using overhead throw at the wall. Make sure to follow through with the throw. Repeat five times. Rest for 1 minute. Complete 3 sets.

Specificity: This exercise is specific for the arms. It increases power and strength in the arms, which is needed in volleyball.

3.

Box drill 3 sets of 5 repetitions, 30 seconds rest in between sets. 1. 2. 3. 4. 5. 6. Start by standing in the center of the box. Run to the top left corner, taking as least steps as possible. Try to take large steps. Run backwards to the center. Repeat step 2, but running to the top right corner and back. Repeat, running to the bottom left corner and back. Repeat, running to the bottom right corner and back.

6 minutes

Interval

Lactic Acid

Agility and speed

Specificity: I designed this activity so that it would be suitable for volleyball. I wanted to focus on agility and speed because these two are needed to move fast and efficiently around the court. The box drill requires the player to move around the box as fast as possible by using large steps. This

would help in a real game of volleyball so that they can move to get the ball faster.

Push ups 1. 2. 3. 4. 5. 6. Do 3 push ups. Rest for 30 seconds. Do 4 push ups. Rest for 30 seconds. For each set, increase the amount of push ups by one. Perform for 4 minutes.

4 minutes

Interval

Lactic Acid

Muscular endurance

Lateral High Hops 1. 2. Stand to the left side of a box and place right foot on top of box. Push off the box using right leg only and jump up as high as possible. Throw arms forward and up for a higher jump Land with left foot on box. Repeat, starting with the left foot. Do 5 repetitions for each leg.

5 minutes

Plyometric

ATP

Muscular strength, muscular power

3. 4.

Specificity: This exercise is specific to the legs. It helps to increase muscular strength and power in legs only. Strength and power in legs help volleyball players to jump higher and move faster around the court.

Jump Rope 1. 2. 3. 4. 5. Jump rope 50 times. Start off with slow jumps. Slowly increase the speed to fast jumps. Rest for 30 seconds. Repeat for 1 minute.

1 minute

Interval

Lactic Acid

Muscular endurance

In-Out Ladder Drill 1. 2. 3. 4. 5. Start with two feet at the bottom of the ladder. Step left foot into the first square, followed by right foot. Step left foot to the outside of the second square, and same with the right foot. Repeat this pattern for the rest of the ladder. Try to go as fast as possible.

2 minutes

Interval

Lactic Acid

Agility and speed

Specificity: I wanted to have another agility drill in the training session because agility is very important in volleyball. It improves efficiency in moving around the court and speed as well. I chose a ladder drill as the activity.

6.

Repeat for 2 minutes.

Reaction Ball Get into ready position. Stand with feet shoulder width apart, bend knees slightly. 2. Drop the reaction ball in front of you. 3. Catch it as fast as possible. 4. Do 5 repetitions. 5. Rest for 20 seconds. 6. Complete 3 sets. Tricep Dips 5 repetitions. 1. Place your hands shoulder width apart on a bench, with your back facing the bench. 2. Bend your legs, straighten your arms, and bend your elbows a little. 3. Slowly bend your elbows and lower your upper body towards the ground, until your arms are at a ninety degree angle. Hold the pose for 5 seconds. 4. Push up with your hands to return to the original position. Do 5 repetitions. 1.

2 minutes

Interval

ATP

Reaction time

4 minutes

Plyometric

Lactic Acid

Muscular endurance

Specificity: Reaction time is also another thing important in volleyball. The player needs to be alert and have a good reaction time to receive the ball effectively. Specificity: In volleyball, arm muscles are used a lot for setting or digging the ball. I chose an activity that would work the triceps muscles, the triceps dips.

Suicides. 1. 2. 3. Arrange four cones in a row, far apart from each other. Start at the first cone. Run in a straight line to the second cone and back. Run to the third cone and back to the first.

4 minutes

Plyometric

ATP

Speed, agility, strength

Specificity: I chose suicides as an activity because it is commonly used in volleyball training. In volleyball training, a lot of short bursts of

4. 5.

Run to the fourth cone and back to the first. Repeat once.

movement is used (plyometric), and the short bursts of movement is used in suicide runs.

Cool Down. 1. 2. Do the stretches in the diagram. Hold each stretch for at least five seconds.

10 minutes

Flexibility training

Aerobic

Flexibility

Tedium: Similar to the warm up stretches, I chose a different set of stretches for the cool down to prevent tedium.

Training Session 2: Activities Warm Up Time 10 minutes Training Methods Flexibility training Energy System Aerobic Fitness Components Flexibility Training Principles Tedium: For the second training session, different stretches are used to prevent tedium.

Hold each stretch for 5 10 seconds

Box Drill 5 sets of 5 repetitions, 20 second rest in between. 1. 2. 3. 4. 5. 6. Start by standing in the center of the box. Run to the top left corner, taking as least steps as possible. Try to take large steps. Run backwards to the center. Repeat step 2, but running to the top right corner and back. Repeat, running to the bottom left corner and back. Repeat, running to the bottom right corner and back.

8 minutes

Interval

Lactic Acid

Speed, agility

Progression: To show progress, I used the same box agility drill in this training session. I increased the time to 8 minutes by adding more sets. This activity has 5 sets while the first one had 3 sets. Increasing the number of sets little by little will improve the volleyballs player agility. Overload: I didnt add too many sets or increase the intensity by too much at a time because this would overload the player. Progression: I used the same activity, triceps dips, in this training session because I wanted the player to progress. Here, I increased the number of repetitions and the time. Overload: To not overwork the muscles, I only increased the intensity (repetitions and time) by a little.

Triceps Dips

8 minutes

Plyometric

Lactic Acid

Muscular endurance

1.

Place your hands shoulder width apart on a bench, with your back facing the bench. 2. Bend your legs, straighten your arms, and bend your elbows a little. 3. Slowly bend your elbows and lower your upper body towards the ground, until your arms are at a ninety degree angle. Hold the pose for 5 seconds. 4. Push up with your hands to return to the original position. Do 10 repetitions. Around The Clock Lunges 1. 2. Stand straight with feet shoulder width apart. Step forward with left foot. Bend left knee at a 90 degree angle, straighten right foot. Hold for 5 seconds. Turn in a 90 degree angle to the left. Repeat 7 minutes Plyometric Lactic Acid Muscular endurance

3.

Reversibility: To prevent reversibility in the leg muscles, I chose an exercise that wasnt the same as the ones before but would still work the leg muscles.

4. 5.

the lunge with your right foot. Turn in a 90 degree angle to the left. Repeat lunge with left foot. Turn in a 90 degree angle to the left. Repeat lunge with right foot.

Hop Scotch Ladder Drill 1. 2. 3. 4. 5. 6. 7. 8. 9. Start with both feet shoulder width apart, at the bottom of the ladder. Step left foot into the first square. Jump with both feet in the second square. Step right foot into the third square. Jump with both feet in the fourth square. Repeat this pattern for the remaining squares of the ladder. Do 3 repetitions of the entire ladder. Rest for 20 seconds. Repeat to complete 3 sets of 3 repetitions, with 20 seconds rest in between.

5 minutes

Interval

Lactic Acid

Agility, speed

Progression: In the previous training session, I included a ladder agility drill. Here, I have included a ladder drill as well, and increased the number of sets so the players agility skills could improve. Tedium: I chose a different type of ladder drill.

Overhead medicine ball throws. 5 sets of 5 throws with 1 minute break in between. 1. 2. Stand shoulder width apart, facing the wall with the medicine ball in hand. Bend knees and throw ball using overhead throw at the wall. Make sure to follow

8 minutes

Interval

ATP

Muscular strength, muscular power

Progression: To show progress and improve muscular strength and power in arms, more sets are done in this training session.

3.

through with the throw. Repeat five times. Rest for 1 minute. Complete 5 sets.

Overload: To prevent overload, I increased the number of sets by only a little, so the player doesnt feel overworked. 5 minutes Interval Aerobic Muscular endurance

Stair Steps 1. 2. 3. 4. 5. Start with both feet on the ground, shoulder width apart. Step with left foot on the step. Step right foot onto the step. Step left foot down from the step. Step right foot down. Repeat for 1 minute. Rest for 30 seconds. Complete 3 5 sets (in five minutes).

Cool Down

10 minutes

Flexibility training

Aerobic

Flexibility

Tedium: Again, I chose a different set of stretches for the cool down to prevent tedium.

Perform the stretches. Hold each stretch for 5 10 seconds.

Training Session 3: Activities Warm Up Hold each stretch for 10 seconds Time 10 minutes Training Methods Flexibility training Energy System Aerobic Fitness Components Flexibility Training Principles

The Five Count Ladder Drill 1. 2. 3. Start at the bottom of the ladder with feet shoulder width apart. Step right foot to the outside of first square, step left foot in the first square. Step right foot in the first square next to left foot. Step left foot into the second square, followed by right foot. Repeat these five steps for the rest of the ladder, starting with the left foot next. Do 3 repetitions of the entire ladder as fast as you can. Rest for 10 seconds between repetitions.

5 minutes

Interval

Lactic Acid

Agility, speed

4. 5.

Progression: Again, I included ladder drill but I chose a different ladder drill. This ladder drill is a bit harder than the first two, so the player can improve and progress. The footwork is a lot more complicated and I increased the speed of the activity.

Overhead medicine ball throws. Five sets of 5 throws with 1 minute break in between. 1. 2. Stand shoulder width apart, facing the wall with the medicine ball in hand. Bend knees and throw ball using overhead throw at the wall. Make sure to follow through with the throw. Repeat five times. Rest for 1.30 minute. Complete 5 sets.

10 minutes

Interval

ATP

Muscular strength, muscular power

Progression: To show progress, I used the same activity as the other training sessions (the medicine ball wall throws). In this activity, I increased the time by the same amount as last time. Overload:

3.

Squats 1. 2. Stand with back against the wall. Bend knees and lower body towards the ground. Body should be at a ninety degree angle. Hold for 10 20 seconds. Repeat 3 times. Rest for 30 seconds. Do 3 sets.

8 minutes

Interval

Lactic Acid

Muscular endurance

3. 4. 5.

To prevent overloading the player, I increased the time by the same amount as the last training session: only by two minutes. This is so the player improves, but their muscles arent overworked. Reversibility: To prevent reversibility, I chose squats as an activity to work the leg muscles. In the previous training sessions, I had lunges as an activity. I didnt want to use the same activity but still wanted to work the same muscles. Progression: To show progression, I used the same box drill that I used in the rest of the training sessions. This box drill is a lot longer than the others, at 7 sets and 12 minutes. Because I slowly increased the number of sets, the player can improve and not feel overworked or too tired.

Box Drill 7 sets of 5 repetitions, 30 seconds rest in between sets. 1. 2. 3. 4. 5. 6. Start by standing in the center of the box. Run to the top left corner, taking as least steps as possible. Try to take large steps. Run backwards to the center. Repeat step 2, but running to the top right corner and back. Repeat, running to the bottom left corner and back. Repeat, running to the bottom right corner and back.

12 minutes

Interval

Lactic Acid

Agility, speed

Triceps Dips

10 minutes

Plyometric

Lactic Acid

Muscular endurance

1.

Place your hands shoulder width apart on a bench, with your back facing the bench.

Progression: I also increased the number of repetitions and time in the triceps dips. The player will be able to perform more triceps dips than before without feeling too tired because the number of repetitions

2.

Bend your legs, straighten your arms, and bend your elbows a little. 3. Slowly bend your elbows and lower your upper body towards the ground, until your arms are at a ninety degree angle. Hold the pose for 5 seconds. 4. Push up with your hands to return to the original position. Do 15 20 repetitions. Burpees 1. Start by crouching down on the ground, with your hands flat on the ground in front of you. Move into a push up position, with body straightened out. Move back into the crouch position. Jump into the air. Do the exercise as quickly as you can. Repeat 5 times. 5 minutes Plyometric ATP Muscular strength, muscular endurance

were increased little by little.

2. 3. 4. 5.

Reversibility: The burpees activity is kind of similar to the suicide runs in the previous training sessions. I wanted to focus on plyometric training but used a different activity. The player can then improve, and not get bored of the same activity.

Cool Down Hold each stretch for 10 seconds.

10 minutes

Flexibility training

Aerobic

Flexibility

Justification. I chose activities and training methods that were best suited for volleyball fitness training. The training methods that are most used in volleyball is interval and plyometric, and I also had a bit of continuous in the training sessions. The activities I chose to include in each training session were activities that focused on muscular endurance, strength, power, agility, and speed. In each training session, I mostly had activities that improved muscular endurance and strength, and a bit of agility and speed. I chose activities that were easy and simple to do, but would improve the fitness component. The energy systems mostly used in volleyball are ATP and Lactic Acid, which is why most of the activities I included are either ATP or Lactic Acid. I started each training session off with warm up stretches and finished with cool down stretches. Including stretches at the start and end of each training session would ensure that there is no muscular pain after the training session, and that the muscles are warmed up before immediately starting the session. In volleyball, arms and legs are used the most, which is why most of the activities I chose focused on working the arm and leg muscles. In each training session, I had two agility drills: a box drill and a ladder drill. I kept the box drill the same for each session but increased the time each session to show progress and improvement. To prevent tedium, I changed the ladder drill to a different drill each time. Including an agility drill in each training session will help the player improve with agility and speed, helping them to move faster and more effectively around the court. I made sure that the same muscles werent worked in a row (arm muscle drills arent followed with more arm muscle drills). This was to prevent overload and to not overwork the muscles. I arranged the order so that drills that worked arm muscles followed drills that worked leg muscles. I also tried to order the activities so that different intensities followed one another. I didnt want all the high intensity activities following one another, because this would overwork the volleyball player. Another activity that I kept the same in each training session was the medicine ball wall throws. This was because I felt it was an extremely important activity that would help in improving volleyball play. It works the arm muscles, and improves both muscular strength and power. I also chose activities that were high intensity, and the movements were short bursts, because in volleyball, a lot of short bursts of movement are used. Overall, I ordered the activities in the training sessions so that it would not overwork the volleyball trainer, and made sure that the activities chosen really helped to improve their fitness. Another thing I looked at was tedium. In each training session, I tried to choose different activities so that it wouldnt be boring and repetitive, even choosing different stretches for the warm up and cool down. Because I wanted the fitness to really improve, I kept some of the activities the same and changed the time or intensity of them. Works Cited. "Volleyball Plyometrics Exercises." Phil Davies' Sports Fitness Advisor - Get Fit for Sport & Life. 2009. Web. 10 Nov. 2011. <http://www.sport-fitness-advisor.com/volleyball-plyometrics.html>. "Volleyball Fitness, Training Right for Volleyball." Best Conditioning Volleyball Drills, Skills, Coaching, Training, Strategies with Rules. 2010. Web. 10 Nov. 2011. <http://www.strength-and-power-forvolleyball.com/volleyball-fitness.html>. Contributor, An EHow. "How to Perform a Suicide Drill | EHow.com." EHow | How to Videos, Articles & More Discover the Expert in You. | EHow.com. 2011. Web. 10 Nov. 2011. <http://www.ehow.com/how_4473323_perform-suicide-drill.html>. "How to Do Triceps Dips." Fitness, Health & Well-Being | FitSugar. 20 Feb. 2008. Web. 10 Nov. 2011. <http://www.fitsugar.com/How-Do-Triceps-Dips-1055754>. "Ladder Agility Drills For Improved Speed, Agility & Quickness." Phil Davies' Sports Fitness Advisor - Get Fit for Sport & Life. 2010. Web. 10 Nov. 2011. <http://www.sport-fitness-advisor.com/ladder-agility-drills.html>. "Flexibility Exercises: Improve Performance, Avoid Injury. Click4More." Free Info: Benefits of Exercise, Sound Exercise Advice & Free Exercise Programs. 2009. Web. 10 Nov. 2011. <http://www.healthyexerciseworld.com/flexibility-exercises.html>.

"Vital Stream Naturopathy Holistic Health Care." Vital Stream Naturopathy | New York | Naturopathic Doctor. 2010. Web. 10 Nov. 2011. <http://www.vsnaturopathy.com/Stretch.html>. "Warm Ups VS Stretching." Dr. Mark's Health Tips. 25 Apr. 2010. Web. 10 Nov. 2011. <http://drmarkscorner.blogspot.com/2011/04/warm-ups-vs-stretching.html>. Confident Fitness. 31 July 2011. Web. 10 Nov. 2011. <http://confidentpersonaltraining.blogspot.com/2011/07/metabolism.html>.