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MODERN VOLLEYBALL ANALYSIS AND TRAINING

PERIODIZATION

Kasper Vuorinen

Sport Coaching and

Fitness Testing
Coaching seminar
LBIA028 (VTEA008)
Spring 2018
Biology of
Physical Activity
University of Jyväskylä
Supervisor: Prof. Antti Mero
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ABSTRACT

Vuorinen Kasper, 2017. Modern volleyball analysis and training periodization.

Coaching science follow-up course part 2. Coaching seminar. LBIA028 (VTEA008).
Biology of Physical Activity. 108 pages.

The purpose of this study is to clarify the scientific approach to modern volleyball at
men's high-level and introduce the most influential studies, which are still not very well
implemented in the world of volleyball.
On individual level, requirements of modern volleyball consist of psychological aspects
like inner motivational and maintaining the focus during the game, which is difficult
because there are a lot of breaks and successful and unsuccessful rallies in every
volleyball match. Inner motivated player can push himself easier to the limits of his
capacity during the game. Good focus and team routines keep the difference between
won and lost rally small so that the player and the team can perform consistently.
(Liukkonen etc. 2006.)
Reading the game is the most important skill in volleyball and it can be trained with
game-like training sessions and stop & anticipate -video sessions. Motor learning
is the key for learning volleyball skills. Game-like specific training is the most
important part to learn volleyball skills. It is also beneficial for player to see the
demonstration of the skill and have some images provided by co-learner or expert
coach. Correct eye-work is essential when reading the game ability is improved – what
to see, when and why. (Berry & Abernethy 2003.) (McGown 2001.)
Physiologically it is necessary for modern volleyball player to be able to produce a
lot of energy in very short period of time (explosiveness) and also to recover
between the rallies (in 15 seconds), during the time-outs (30-60 seconds) and between
the sets (3mins). Both capacities are needed: aerobic and anaerobic systems. There
haven't been measured high lactate levels in modern volleyball matches, so the most
important part of volleyball training is to get better at volleyball skills. Volleyball
training session is a long exercise itself, so extra endurance training is not needed.
Physical training sessions should be implemented to training plans to prevent injuries,
increase the vertical jump ability, increase the velocity of an arm-swing and
power produced by body to hit and to serve ball harder and to make moving on a court mor
Still physical training sessions should be supportive to main goal which is getting
better at volleyball skills so it is better to improve above-mentioned physical elements
in a way not to make players too tired, which means short sessions, high intensity
safely (submaximal weights) and low volume (to prevent delayed-onset-muscle-soreness).
Thus the aim of physical training should be to prevent injuries and to make players
stronger and faster. (Gionet 1980, Gastin 2001.) (McGown 2001.)
On team level, the leadership matters a lot. Leader should create the trust and truly
connect with the players he works with and help them grow. Also group dynamics is
important as it is beneficial for performance to have strong binds within the team.
Team should have the same technical base in each volleyball skill because it makes the
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playing efficiently both in individual and team level and tactical elements are easy
to build on it. (McGown 2001.)
The most important skills in modern volleyball are attack, serve and reception. Thus
the majority of the training time should be spent focusing on these skills, offence and
serve/reception. Anyway, this does not mean separate training sessions to these
skills, but volleyball training should follow the same principles as volleyball in matches.
There is being said by expert coach Marv Dunphy: “The best serving drill is serve-pass-set-hit.
The best passing drill is serve-pass-set-hit. The best setting drill is serve-pass-set-hit.
The best hitting drill is serve-pass-set-hit.” This describes the idea of specificity pretty
well. Some conclusions can be found from the results of relevant volleyball studies,
which are serving a lot of moderate (never too easy, but risk management should be
considered according to the level of opponent team) served in, keeping the ball in play
when it cannot be killed and ball control in reception. All this leads to the concept of
having patience on right times and balance it with being brave when there is a good
chance for that. All this comes down to an ability to recognize the situations and read
the game. (Fellingham & Reese 2004.)
During the game, own serving has to be matched with opponent's modified side-out
efficiency. Risk management is required. (Burton 2008.)
Training program, optimal day rhythm and nutrition are essential parts of modern
volleyball player's everyday routines to follow. Physical training program which allows
maximal improvements every day in volleyball sessions is challenge for a coach. There
is an example shown in this study, which is done by the method of non-linear
periodization.

Keywords: Modern volleyball, Analysis, Psychology, Physiology, Reading the game,

Motor learning, Productive skill, Counter-productive skill, Serving, Serve/receive,
Attack, Non-linear periodization
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CONTENT

ABSTRACT

1 INTRODUCTION…………………………………………………………………….1
2 VOLLEYBALL TODAY…………………………………………………………..4

2.1 International volleyball…………………………………………………………........4

2.2 Volleyball in Finland………………………………………………......................8
3 REQUIREMENTS OF MODERN VOLLEYBALL FOR THE
PLAYER……...……………………………………………………………………......10

3.1 Psychology…………………………………………………………………….10
3.2 Skill…...…………………………………………………………………….12

3.2.1 Reading the game………………………………………………………….12

3.2.2 Motor learning and volleyball skills……………………………………….15
3.3 Physiology……………………………………………………………………..29
4 REQUIREMENTS OF MODERN VOLLEYBALL FOR THE COACH AND THE
TEAM..……………………………………………………………….………………33

4.1 Psychology…………………………………………………………………….33
4.2 Skill…...…………………………………………………………………….37

4.3 Factors to predict winning or losing………………………………………………..38

4.4 Recommendations for practice…………………..……………………......43
4.5 Recommendations for match….……………………..…………………………..45

5 TRAINING PERIODIZATION OF VOLLEYBALL TEAM…………………….....47

5.1 General…………………………………………………………………….47

5.2 Physical training example, nutrition and guidance for optimal

performance………..……..……………………………………………… ...................48
6 REFERENCES……………………………………………………………………....48
7 ATTACHMENTS………………………………………………………………...51
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1 INTRODUCTION

Volleyball is the most widely spread ballgame in the world, if it is measured by the
number of countries which are the members of international head organization (in
soccer FIFA has 209 and in volleyball FIVB has 220). FIVB statistics say that there are
over 500 million people participating in organized volleyball and beach volleyball.
Having such enormous popularity, there are still very few high-quality scientific
research about it. Yet there are some good studies, but the new data those are offering,
hasn't been implemented so well everywhere where high-level volleyball is played. Not
to have such a big amount of relevant volleyball studies, whether the researchers have
been working on the wrong topics, or the quality hasn't been high enough. It seems
that the first problem has occurred at least most of the time. Volleyball is complex,
random and open game format in many point of views, so it hasn't been the easiest sport
to study. Although the better scientific results could have been expected over the decades.
It is beneficial for modern volleyball teams' actions on daily basis to be evidence based
and rely on scientific facts which are confirmed with studies and experiences of high-
level game. Even though there are a lot of different styles in volleyball world, we can
say that some methods are more efficient than the others, because the best players have
remove similar tendencies in every skill. This analysis study is focused on finding these
methods and introducing them. At least after the findings of this study, it can be said,
which cultures are close or far from these scientific facts. It is also important to
highlight, that this study gathers the information from other studies as physical training
periodization plan is the only experimental part done in this study.

Some of the most useful data has been found outside the traditional way of scientific
research: national volleyball organizations of some countries have ordered studies from
scientists or even done those independently. On some occasions, even the coaches
themselves have been gathering some relevant numbers about their team's performance
and then some conclusions have been formed. This kind of self-made studies have been

Useful and needed to improve one's team's performance.

The lack of confirmed data from science – and mostly neglecting even the few findings
- you have led to the variance used in volleyball coaching during the history. The coaches
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have mainly used the same methods that they have experienced during their own

playing careers or in the coaching staff under some other head coach. These kind of

trends, and the lack of worldwide known data about volleyball have built special kind of

thinking and coaching culture to each country. Traditions have been formed. Only very

few countries have actively sought for scientific data and changed their coaching culture

according to that. Thus, different kinds of beliefs and opinions have been proceeded to

the new generation of players over and over again in many countries. Variance is large

among the way of thinking in volleyball communities around the world.

Another characteristic of the history of volleyball has been, that the best ideas have been

shifted by imitating others. When someone has invented something new and efficient, it

has been slowly spread everywhere – but it is important to notice, that this has

It happened only with major trends and in one part of the game at the time. Thus, different

coaching cultures have remained the same even if some big idea from others has been

implemented to own thinking. As coaching cultures are relatively stable and slow to

change, learning by imitation has been done also among players – when some world-

star players have been creative enough to try something new and it has worked, then

other players have tried to do that too. With this method things have been shaped also,
sometimes even outside of coaches' influence.

One great coach has said, that there have happened three main phases of the evolution in

the history of volleyball. The first said was the fast middle-attack developed by

Japanese in 1960s. The second one mentioned was the new reception system created by

USA in 1980s. The third described revolution of the game was the fast offence – in both

side-out and break-point phases - used by Brazilians in 2000s.

Volleyball has been different what comes to the leadership culture of the international

head organization - at least when it is compared to soccer. FIFA has been very

conservative and not to change rules easily. Instead of that, FIVB has tested and

implemented new rules rather easily. Some of the innovations have been so good, that

they have stayed: rally point -system and libero -rule came 1998 and are still used. On

the other hand, some of the new rules have been so poor, that they have quickly left off:

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one of those were change from the best of five sets scoring system to the best of three

periods scoring system. Some rules have only stayed as ideas and have not been

implemented, like the idea of second serve as in tennis or having a separate service line
behind the back line which could have made serve less efficient. Some of the rules

changings have been done in order to make rallies longer also at men's side so that

volleyball would be more entertaining for spectators. In men's volleyball attack is still

dominant, but luckily defense has improved also, so that modern volleyball is more than

just a game of hard serve and attack.

Modern volleyball at the highest level is still rather similar from team to team, because

inefficient techniques, mechanics, movements and tactics have slowly gone away – not

totally though. Eventually players have realized that a certain type of movement is too

slow or inaccurate etc. Thus, game looks quite the same in the final tournaments of the

best teams of the world. Some differences still exist for example in tactics, but also

Tactically teams are getting closer to each other rather than going apart.

This study represents the collection of the high-quality volleyball studies that have been

made. Some serious volleyball literature has been used as a source, made by coaches

who are also scientists, or scientists who are also coaches. This study describes the state

of modern volleyball internationally and nationally from Finland's point of view.

Requirements of high-level game are introduced in individual and team level. Also, the

periodization of volleyball and physical training plan is shown from day to day

examples all the way to the annual program. Volleyball player's optimal nutrition is

introduced. This study gives pragmatic data ready to be applied to the coaches and

players. Hopefully, some researchers will continue working with volleyball research and

new ideas are raised. As volleyball is rather untouchable in the hands of high-level

scientists, follow-up studies should be made in every part of the game.

In order to use phrase modern volleyball this study refers to the last period of the history

of volleyball, when following parts of the game have become popular and widely used:

aggressive jump serve (different spins and float), fast offence to the every positions

(with back row middle attack called ”pipe” being important part of the offense) in both

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side-out and break-point phases, flexible reception formats and techniques according to
the skills of the opponent's server and own reception players, block-defense system
which is based on mostly reading strategy and high specialization of the roles – even
between outside hitters, when in some teams another outside hitter can be more used in

offense and another one more in reception. This study focuses on the men's high-level
volleyball, even though almost all of the aspects apply to women volleyball also.

Physical training has been said to be hard task for coaches, as far as volleyball teams
and players have to be in good shape almost year-round and every single training
session and match matters, so none of these cannot be wasted because of too hard

muscle soreness or lack of ability of neural system because of too exhausted physical
training. Physical training should always support volleyball practice, never ruin it.
Anyway, at the same time physical training should be efficient also, because without
efficiency, it is worthless. These criteria for physical training – being enough “light”
allowing full physical and mental focus on volleyball practice the same session/day/the
following day depending on planning and being enough “hard” to create wanted
efficient training stimulus to the body – they are not easy to fill at the same time. That's why
this study consists large and concrete example on this matter also to introduce one
solution model to this challenge. Training periodization example of this study has been
used in the men's first league team in Finland during the 2012-2013 season.

2 VOLLEYBALL TODAY

2.1 International volleyball

Volleyball (in this amount beach volleyball is included) is played by 500 million players
worldwide in organized games. In addition to that, there is a huge number of players
playing the sport just for fun without being registered to any competitions or clubs.
Total number of people playing volleyball (or beach volleyball) as a hobby or officially
may be around one billion. It is one of the most popular sports team in the world, having
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221 member federations in the international head organization called “The federation

Internationale de Volleyball”, FIVB.

Under the FIVB, there are a lot of international competitions:

-Olympic Games: since 1964, quadrennially;

-Men's World Championship: since 1949, quadrennially;

-Women's World Championship: since 1952, quadrennially;

-World Cup: since 1965 (Men) and 1973 (Women), quadrennially;

-World Grand Champions Cup: since 1993, quadrennially;

-World League (Men): since 1990, annually; (From 2018 on, National Volleyball

league)

-World Grand Prix (Women): since 1993, annually and

Club World Championship: since 1989 (Men) and 1991 (Women), annually.

FIVB also organizes the following international under-age volleyball tournaments:

-Men's U23 World Championship: since 2013, biennially;

-Women's U23 World Championship: since 2013, biennially;

-Men's U21 World Championship (Junior): since 1977, biennially;

-Women's U20 World Championship (Junior): since 1977, biennially;

-Boys' U19 World Championship (Youth): since 1989, biennially and

Girls' U18 World Championship (Youth): since 1989, biennially.

The FIVB also participates directly in the organization of continental volleyball events

which have an attached international significance, such as Olympic and World

Championship continental qualification tournaments. This organization maintains

extensive special programs aimed at the advance of world volleyball and make it even

more popular.

The FIVB is the ultimate international authority in volleyball, and judges (or is involved

at least to some degree in the judgment) issues such as doping, regulation of player

transfer, nationality changes and gender determination. It also publishes the FIVB

World Rankings, used as basis for seeding in international competitions.

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In FIVB, there are five continental confederations:

-Asian Volleyball Confederation (AVC) in Asia and Oceania,

-South American Volleyball Confederation (CSV) in South America,

-African Volleyball Confederation (CAVB) in Africa,

-European Volleyball Confederation (CEV) in Europe,
-North, Central America and Caribbean Volleyball Confederation (NORCECA) in
North America.

Each continental confederation, by its turn, presides over a number of national

federations located in its domain of action.

The FIVB is responsible for the standardization of volleyball rules. In recent years,
many changes were implemented in connection with its promotional and marketing
vision, in an alleged attempt to improve public visibility and make the sport comply to
the demands of sponsors and media organizations. These changes range from
naive, almost commonplace restrictions, such as the obligation of a "fashionable"
uniform - meaning tight clothing, supposed to be more appealing to the audience
because it makes players bodies salient -, to very drastic changes in the format of

competitions (eg, the rally-point system and libero rule in 1999). (FIVB)

In men's volleyball, the entertainment aspect included also how the game itself is seen
in audience. If rallies are very short, it may not be as entertaining as longer rallies. That
is why FIVB have been concerned about attacks being too dominant part of the game in
men's side as it is making rallies short. However, what comes to the durations of
rallies, game have stayed quite the same. More interesting is the fact that the current time
when ball is “flying” from total match time, it has decreased over the last three years from
15.3% to 13.42% in top-international men's level. And even if we take the breaks off
between the sets, it has still come down from 17.6% to 14.68%. The possible reason

may be the change of the net rule and “not-so-quick” challenge system. Net touch has
been prohibited again in every part of the net and checking the referee's call from video
have made the actual time of seeing the ball flying shorter. (PG research group 2015.)

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Shortening “the flying ball time of total match time” -trend should be turned to another

direction. Tools for this may be eliminating the referee calls which are not beneficial for

the executing team – but still stopping good rallies - such as crossing the middle line

when player is leaving from the net (not attacking or blocking), touching the lower part

of the net when coming down from block or attack and developing the challenge system

to be much quicker or automating it completely.

PG research group sees that generally the biggest threat to modern volleyball is the

increasing number of pseudo-rallies. Term “pseudo-rally” refers to an ace or service

fault: rallies, which duration is about one second. Luckily, research group says -:

“During the last three years there is a trend of stabilization of this parameter around 21-23

%.” Still the most positive signal of growing the game is that the number of one attack

Rallies (excluding pseudo-rallies) have decreased from 2006's 75% of all rallies to 2015's
52.22% of all rallies.

Men's top volleyball have become more “spectator-friendly” as the misbalance between

attack and defense has decreased: attack-defense balance is 2.0 (number of rallies won

on the opponent service divided on number of rallies won on own service) in 2015, as it

used to be 3.0 ten years go. FIVB hopes this trend to continue, as still about two thirds

of the points are made after reception and only one third is made after own serve. (PG

research group 2015.)

Number of rallies where two or more touches occur have increased. It might have

happened because serve have become more efficient (at least number of aces are

increasing) and also block-defense systems have developed – reducing the dominance

of attack. One trend which is not shown in statistics, may be that whenever the ball is

dug in defense after own serve (break-point phase) the teams tried to run as fast and

varied offence as after reception (in side-out phase).

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All rallies

One and less attack Two or more attacks

rally rally
75% 25%

Picture 1. Even though high-level volleyball is going to the right direction, which is the
game becoming more entertaining and maybe also greater for players as volleyball is
more played in longer rallies, this diagram shows that there is still work to be done
getting volleyball even more exciting (picture 1).

One of the possibilities to make that happen, PG research group thinks, is that the
efficiency of float serve increases, so that hard risky spin serve is not so needed
anymore as the damage for the reception and weakening the offense can be done less
risky way. (PG research group 2015.) Other than that, tactical elements in blocking may
be improved, as nowadays coaches can have a lot of data about setters and their
tendencies and also (middle-)blockers could be taught better and better to read the
setter's decisions about their body language combined to pre-game scouting reports.

2.2 Volleyball in Finland

There are 400 registered volleyball clubs around the country, which are the members of
Finnish Volleyball Association. Volleyball is played in 5 levels, the highest called
“Mestaruusliiga”. There are around 118 000 volleyball players in Finland and 27 000 of

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they are young. The number of registered players is 11,500 and 6,900 of them are
juniors.

Finland has 8 national teams: men, women, 3 boys´ teams and 3 girls´ teams (with
sitting volleyball and beach volley national teams, even more).
The biggest junior volleyball tournament called “Power Cup” is played annually in
Finland, having around 1000 teams participating with over 10 000 players. (Finnish
volleyball association 2016.)

Aittokallio pointed out in his pro graduation thesis that still in the year 2010 the
situation in men´s highest league, Mestaruusliiga, wasn´t that glorious: all the teams
didn't have professional head coaches and training was more like a hobby for most of
the players. Teams had only a couple of professional players - excluding some top
teams which had majority of players who did mostly volleyball for living. (Aittokallio
2010.)

After those years, the level of professionalism has risen. In the season 2015-2016, all
the clubs in Mestaruusliiga had professional head coaches and the same development
has also happened in seasons 2016-2018. Also the number of professional players in
each team rose and the most of the players in each team played volleyball as their
primary work, even though some of the younger players were studying at the same time.
The best teams like Valepa raised their level closer to the level of top volleyball teams
in Europe, as Valepa proceeded to Champions League 2017-2018 pool phase as a first
Finnish male volleyball team. (Mestaruusliiga 2017.)

Finland men's national team has stabilized their status close to the top of the volleyball
world, as they reached the 9th place in the World Championship in 2014. National team
you have been the participant of European Championship finals many times in a row. Men's
team is also participating in World Championships second time in a row held in Italy
and Bulgaria in autumn 2018.

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Finland has quite efficient training system for young talented players, as the best ones of

each generation are selected to the national training center to study in high school and to

train twice at the same time under professional coaches. This training center is located

in Kuortane. The level of coaching in national teams is raising all the time, because the

Coaches both in junior and senior national teams are educating themselves with the

scientific data about volleyball, co-operating and also organizing educational visits to

the countries which are now at the top of volleyball rankings. By this method the best

data and concrete experience is learned and implemented. (Finnish Volleyball

Association 2016.)

However, the coaching level in junior volleyball clubs is varied, because the coaches are

typically parents of the kids playing in the team or some other people keen on

volleyball, and not all of them are educating themselves on the courses provided by

Finnish Volleyball Association. The lack of professional junior coaches is shown in

varied teaching methods and coaching styles, which leads to the non-systematical

development of junior players. Professional coaches are needed not only on the top

national team level but also on the junior club level.

3 REQUIREMENTS OF MODERN VOLLEYBALL FOR THE

PLAYER

3.1 Psychology

Human beings have different sources of motivation and the power of them varies.

Steven Reiss' research group found out that there are 16 different motivation groups for

people who are power, independent, curiosity, acceptance, order, saving/collecting,

honor, idealism, social contacts, family, status, revenge/winning,

romanticism/aesthetical, eating, physical activity and calmness/peace of mind.

Individual's motivation can be measured with motivational profile tool to find out one's

order and intensity of motivation. (Reiss 2009.) In sport, at least winning, power, order,

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social contacts, acceptance, status, physical activity, honor, peace of mind and
aesthetical aspects may be involved.

Motivational elements can also be divided according to “push-pull” -theory, where the
person is “pushed” to do something because he has inner motivational power for that. If
the action itself it is not rewarding, person can still be “pulled” by rewards or penalties,
which comes from the outside. (Pervin 2003.)

It is useful for a volleyball player to have an inner motivation, because it pushes person
to make effort to get better also during that time, when there is no one supervising the
training. Player with inner motivation can be more independent and interested in one's
own development. Liukkonen etc. have concluded, that the best performance cannot be
reached, if player doesn't have inner motivation, because when the action itself is
rewarding, player can really push himself to the limits. Money or some other reward
from outside can maintain the professional level and behavior of the player, but then the
best performance is not as likely as it is by inner-motivated player. inner motivated
player is also all the time hungry to learn more. (Liukkonen etc. 2006.)

Volleyball players' capability to play every rally mentally separately is the key to have
steady performance during the set. Every rally should be played as there is no history or
future. Negative plays should be forgotten and learned from and even after the positive
plays players should be able to think a bit before the next rally – for example things like
serving tactic or eye-work in the next rally - rather than going only with the feelings.
Still it is very important to notice that during the rallies players mostly use learned
motor programs and there is very little or none time for analytical thinking. That's why
short time between the rallies should be spent emptying the head from previous play
and planning the next one.

One concrete thing helping to maintain the focus during the game is, that players gather
together after every point whether it was won or lost. It emphasizes forgetting the
previous rally and it is the symbol of new fresh start. (Liukkonen etc. 2006)

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In different volleyball roles there are a bit different psychological requirements. It is

important for the setters to have good leadership, social, communicational, tolerance
(for example towards the foreign players), adaptability, justice and perceptual skills. For
the opposite player, it is crucial to be good at handling the pressure and to have a high
self-confidence – being brave, aggressive and having capability to improve one's
performance towards the end of the set are also welcome. For the outside hitters, it is
beneficial to have mental skills like communication and co-operation especially in
reception. Libero needs to be good in leading and organizing the back court. Middle
blocker's role requires tactical thinking, especially ability to read the decisions of
opponent's setter, aggressiveness in attack and maintaining the vitality while being on
the bench during the back court rotations. (Liukkonen etc. 2006)

3.2 Skill

3.2.1 Reading the game

Volleyball players need to have good perceptual skills. Especially visual information is
the basis for the decision-making process on the court. Players need 3D-perception to
understand the movement of the ball, space and the players. By playing a lot of
volleyball (and thinking about it) and being taught by expert coach professional players
are able to recognize the patterns during the rallies. They can recall certain types of the
situation and act according to them. All the rallies are – naturally – always unique, but
there are some repeatable tendencies which can be recognized.

There is a lot of sensory information available for the players during the rally.
Experienced or well-coached players know – without this capability modern volleyball
cannot be played successfully – what to look at. When it comes to reading the
opponent's actions after own serve, eye-work needs to follow this order: reception
player's arms – ball – setter's upper body – ball (hitters mostly hit where the set takes
them) – hitter's upper body. Eye-work is the same for every player on court, practically
allowing defenders to look at hitters a little bit longer. When opponent is serving, the
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serve reception player's observation should be targeted to server's upper body (not the
ball thrown up) and after the contact focus should be removed to the ball.

About the importance of eye-work, McGown has written the following: “The goal is for
the defense to spend as much time as possible watching the setter before he sets the ball
and then as much time as possible watching the hitter before he hits the ball.” By doing
this, we are looking at the right things and we can start to be good readers of the game.
Finally, we may sometimes be able to read players so well, that we know what is going
to happen even before the ball contact of the setter or the hitter has finished. (McGown
etc. 2001)

Researchers Farrow, Merrick, Abernethy etc. have identified the methods how reading
the game ability can be trained: it is obvious, that playing the game a lot makes you
automatically better at it and if the player gets good tips from expert coach – eg about
the correct eye-work – one's development is faster. In addition to this, reading the game
can be trained by game-based training opportunities and watching the videotape of
matches. This watching should be done with the method of stopping the tape before
player´s ball contact and then trying to answer the questions like what is going to
happen next, where the ball is going and what the player should do. Even when the
player is not playing and he is on the bench, he can watch the game, trying to predict
what is going to happen based on that player's body language who is going to touch the
ball next and getting better at reading the game. As a summary, ability to read the game
can be developed in a best way by playing a lot, having a good teaching coach who runs
game-based trainings and watching a lot of games with thinking what is going to
happen next. Reading the game is a skill like everything else. Developing it needs
systematic approach like any other skill.

Using the all range of sight has close connection making right decisions in game. in
attack, player's area of sharp sight is targeted to the ball, but it is crucial to use
peripheral sight to get information what the opponent's block is doing. The hitter cannot
get super clear information as he has to look at the ball, but even a little sensation may be
enough to make a correct decision where to hit. This emphasizes the importance of eye-

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work in ability of reading the game. This is also a skill that can be developed. Studies
tell us, that experienced players can observe more information in the same duration of
time than beginners and it can lead to anticipation and pattern recall. (Ahrabi-Fard &
Huddleston 1991, Allard & Starkes 1980.)

There are at least three factors in visual perception which has influence on succeeding in
Decision-making and performance in volleyball. They are visual searching, targeting the
attention and anticipation. The first one, visual searching happens, when player is
looking at the players and the ball, which can move in all dimensions: horizontally,
vertically and in depth direction – and of course almost always some kind of
combination of all these three dimensions.

Targeting the attention can happen in four ways: wide internal, wide external, narrow
internal and narrow external. Volleyball player uses the wide external sight to get the
large general picture, for example, of the opponent's offense. It includes also searching
the potential targets to really focus on. Narrow external is needed when the sight is
targeted to the one specific opponent's player for example to the hitter hitting the ball.
Wide internal is used, when player searches the most suitable motor response, for
example, in blocking situation at hand. Narrow internal focuses on controlling the
chosen motor response when the player is executing this one specific familiar motor
program, for example blocking. In anticipation phase, player compares received visual
perceptions to the previous corresponding situations and their outcomes and then makes
the decision which he thinks is the most beneficial for him. Thus player's experience
for example about different hitting situations helps him in anticipation phase in
choosing the correct engine program. Good anticipation reduces the reaction time as
player knows what he is doing. (Kluka 2003.)

An important part of modern volleyball player's reading the game ability is pre-game
scouting. Many aspects of the opponent's tendencies can be known already before the
game by watching opponent's matches on video. It also reduces the need of certain
perception during the game. Human being is capable of reacting after multiple visual
stimulus – received in volleyball – in about 0.35 seconds and the flying time of the ball

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set or hit can be less, so all essential information possible should be learned beforehand,
which can help player to make correct decisions. (Häyrinen etc. 2000.)

The scouted parts of the game can be, for example, opponent's blocking strategy,
setter's tendencies, hitters' tendencies and the weakest receivers in each rotation etc. On
the other hand, when the pre-game scouting and learning is done, player needs to
remember that he still needs to play the situation at hand in the game and each rally
varies always at least a little bit. This is how player can be prepared before the game
(one aspect of reading the game ability and anticipation), and at the same time to be
ready to read the game while playing (another part of reading the game ability and
anticipation). The importance of anticipation and ability of reading the game is well
described by McGown in his book Coaching volleyball: “What players do before the
“ball is hit is at least as important as what they do after the ball is hit.”

Volleyball player is not able to predict the game all the time, so player has to be able to
react also. When player doesn't know what is going to happen, then he has to be quick.
The worst thing that player can do is guessing, because then in long-term player's game
It is based on coincidence and he cannot control the game. In reacting the fundamental
factor is the duration of the time between the visual stimulus and the beginning of the
engine movement. This is especially important when the player is defending on back
court or receiving the hard jump service.

The pure reaction time can't really be improved much by training it. What can be
reduced is the time between the visual stimulus and the processing of this information –
with the help of pattern recognition and anticipation.

3.2.2 Motor learning and volleyball skills

In the research area of motor learning, the studies say the following as Veikko Eloranta
and Timo Jaakkola put it in their article “Core-based motor teaching”: “The greatest aim
of teaching is to contribute to learning. In the teaching-learning process, the central

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concern has been the way a teacher acts, because teaching has been considered to be the
best antecedent of effective learning. Particularly during the last decade, researchers
have noticed that students' own actions determine the quality of learning. In the core-
based conception of motor teaching, students' motor background is the antecedent of
learning. It determines how the teaching-learning process is organized. The target of the
teaching is the unconscious self of the learner. - - The conception activates learners for
learning by creating a motivating atmosphere which is characterized by various
different practices.”

According to the new studies, in motor learning, the dominant paradigm in modern
coaching is constructivism. Learning process never starts from zero. There are always
some images, attitudes or thoughts about how something should be done in players´
head. This has to be understood. Players execute certain skill according to the schema
they have about that skill. They are literally unable to do anything else. This is the base
that learning has to start from. That image, schema, unconscious self of the learner, is
the target of learning that player and coach start to shape better: the skill needs to be
executed simpler, quicker and with better motor-control. Learning process has changed
from coach-centered model to the player-centered model. (Eloranta & Jaakkola 2003.)

Coach's role is still important, as he/she can give the basic cues for start and give
feedback about execution. Expert coach also knows what is the best technique used at
the top of the world. The simpler movement is more efficient than the complex one,
because in simple movement all the unnecessary parts are removed and that's why it
is quicker and more accurate – biomechanically simpler movement is easier to control
and repeat. It is also crucially important to highlight, that even if the learner makes the
learning of his/her own (with the help of expert coach), coach's critically important task
is to design practice environment so that it supports learning and to give – not too much
– feedback usually about one theme at the time. Practice environment should be as close
as possible to the game environment, because learning is environment and state
dependent. That's why players need to compete and feel the pressure also in the training
– of course considering, that there are also a time for training without pressure,
especially when something new skill is about to be learned or there is time for

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fundamental technical rehearsal, which both have to be done with deliberate, intentional
and focused mind. This is why training session can be divided into different parts,
where one part is slower and learning-based which requires a lot of mental energy, as
another part is competitive part – still maybe the just learned same theme included in
game-like environment. For example, if there are certain hitting skills needed to be
learned for outside-hitters, training session can follow this method:

- first needed hitting solutions are shortly introduced theoretically on the whiteboard
with 1-2 min. talk and discussed with players why these shots are important to be learned,

-warm-up game can already include the elements for needed hitting skills, especially the
solutions without a lot of power can be a part of that,

-then these wanted new shots are trained in deliberate practice, where new skills are
executed in game-like environment, firstly without pressure or counting the points and
feedback is given, and

-finally there is deliberate play, where the rule is, that the first ball needs to be set to
outside-hitter, and if he scores with any of the new shots, his/her team gains double
point.

Generally manipulating deliberate practice/game with rules and especially with points is
great tool in learning process, because it guides the performance to the wanted direction
automatically. It creates the situation, where the game teaches the game, and coach
It doesn't need to interrupt too much. Another classic example is, that if players need to be
taught, that going after every ball is essential, then while deliberate play there should be
rule, that if team doesn't try their best for every situation, team loses one point.
Eventually, players start trying their best with great attitude – and teammates insisting
that – because they don't want to lose that point. (McGown 2001)

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Motor learning is caused by changes in brain: Axon diameter becomes larger, dendritic
branching increases, myelination improves, doublets increases and Natrium/Kalium
channels and pumps increases (DeWeese PH, 2014).

When player first sees someone executing the skill as an example and then starts doing
it him/herself, he/she starts forming/shaping the schema about the skill which finally
leads to action, engine program. This schema is influenced by previous experiences
about the skill, images, beliefs etc. When player is seeing the demonstration, it is
beneficial for learning that he can look at the model whenever he feels like it and make the
action. Observation is one key part of learning, especially in the beginning of learning
process. For example, during the deliberate practice while learning new skills, it is
important for learner not only listen to coaches feedback, but also see how others are doing
and learn from that. It is useful to have learning talks also on peer-to-peer-level. (Wulf
& Shea 2009.)

Theoretically, Wulf and Shea have introduced the idea that the focus on effective
learning should be on the effects of the action, not action itself. This has been seen
working at least in closed skills and in one- and two-dimensional movements – but for
open-loop skills like volleyball, there is not full certainty of this yet. It may be useful
most of the time (eg “let the angle do the work), but as far as in volleyball there are no
rackets or gloves in use but players' arms, also some internal focuses may be efficient to
add in effective learning process also (eg arms in passing should be straight and
simple). When the basics are in place (eg proper platform in hands to touch the ball),
then after that the development is mostly done unconsciously. Thinking about the
movement effect is the best way as it facilitates automaticity in motor control and
promotes movements efficiency. (Wulf & Shea 2009.)

To put this idea into practice, there is an easy way to find an example from other sports, for
instance in basketball, if the player throws the ball in the hoop, he/she knows that it was
a good shot, because it was successful. If the player misses, again the feedback is instant
and correct. This part of the feedback is the knowledge of the result. In addition to that,
we need also the knowledge of performance, which is how efficient/smooth the current

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throw was (good learner likes to create the technique in which the probability of the
next throw is also as high as possible) technically.

After a while, hopefully, if the player is honest to the motor control he/she feels, he/she
can start noticing, that he/she throws more balls in when his/her hands are in certain
position (This is knowledge of performance). This realizing is crucial, and it is the key
for deep and permanent learning, changing the unconscious self, shaping the schema. Item
is beneficial, that if player finds these best techniques him/herself – and if he/she does,
the learning is done beyond discovery threshold. This is called implicit learning. It is
highly important to notice, that this requires a lot of intentional thinking, searching the
better technique etc. It is very stable in the end (learning stays), but it may be very slow
process to search the correct way (may take years) – so it may be better to get help from
expert coach and speed up the learning process.

In volleyball, player can/should learn risk management in attacking game when he/she
plays a lot, because at some point he/she should realize, that it is better not to hit full
power all the time, instead of that, to use different kinds of shots to make opponent
struggling and winning points also with patience, more secure way. But again, learning
beyond discovery threshold, with player's own thinking, which is more permanent and
deep way of learning, requires a lot of mental energy, conscious thinking and intention
to play better and smarter all the time. It is slow, but in the end very stable implicit
learning. Similar results in terms of retention and stability under stress can be achieved
by a method called guided discovery which means that the player and the coach find the
right way together. This will also speed up the learning curve.

If there isn't player's own intentional thinking nor the expert coach's help, learning
It doesn't happen, nothing is changing. It is important to notice, that this playing in meaning
to mean the playing in training, in deliberate practice/play, where there is a chance to
improve the skills with focused mind – not too much pressure of the result.
Contradictory to this, as it is shown, that actually performing in real matches, just
playing is the best way, as rational thinking is slow and blurred tool in the pressure of
the match – meaning that making the changes to the technique, shaping the schema

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should be done in trainings, not in games. Games are for performing, not for
rationalizing it.

As mentioned before, only focusing on the effects of doing, the outcome, is not the best
way (in some very rare cases in which the leaner is exceptionally independent to self-
correct). There are multiple reasons for that, for example:

-training environment doesn't replicate enough the environment of the real game,
(For example, the best technique in forearm passing, the reception, is to keep hands and
arms straight down and relaxed, close to each other, so that they are easily and quickly
connected, when opponent's jump server serves the ball 120km/h. If there isn't
someone in the training, who can constantly serve 120km/h on your area so many times,
that you would realize yourself – beyond the discovery threshold – that actually it is
way better and efficient, if hands and arms are kept quite together and straight down
already, so that there is as little time as possible needed to put them together to form
the platform for proper passing.)

-player doesn´t think,

(If player doesn't think what he is doing – as told before, that in the games it is even
better not to think too much, but just play and perform from unconscious action – in
training, which is the place to prepare him/herself to the matches and improve skills,
then there is no change. When there is no change, learning is not occurring. Scheme
somehow stays the same and the development of the player stops. For example, if
player likes to hit hard and he hits hard every time despite the consequences, like losing
the points and games, he/she doesn't think, he/she is just a victim of his/her very basic
schema and opinionated images, where he/she just needs to hit full power every time. in
this case player is stuck and he/she is not learning, developing.)

-player doesn't understand or

(In this case, player thinks a lot and he/she wants to make learning in depth and
permanent way, beyond discovery threshold, but he/she just cannot, because he/she
doesn't see the big picture, he/she is thinking about wrong things, he/she doesn't

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understand the logical chain of cause and effect of different actions in the field of
volleyball, he/she is too emotional every time he/she plays, even in trainings etc.)

-player doesn't care, or he/she is too tired/unwilling to pay attention.

(Here player doesn't care about the his/her actions and the motivation needs to be
waken up and competitiveness level raised up. Sometimes player is mentally and/or
physically too tired to focus, but then – if it is not really about being tired but being lazy
or just a little bit tired – it is coach's job to maintain the focus of the player with high
level of demanding and insisting the best from the player.)

In all these cases, expert coach is highly needed in learning process. Player is lost and
developing has stopped. This happens basically all the time. Coaching is needed. coach
is needed for the sake of learning and the sake of winning – and especially needed are
educated, knowledgeable coaches, because study shows that good, educated, expert
Coaches win more games than uneducated ones (Bridgewater 2005). It is line drawn in
water, where it can be said that the best result will come through player's own thinking
or under coach's guiding. Probably most of the time it is some kind of synthesis of these
two. It is also too one-sided to say, that if coach gives hints or cues about learning,
teaches the learner, then learning wouldn't be permanent and deep, because even if
coach helps the learner to the right direction, player can still operate beyond discovery
threshold, as player always acts from his/her point of view, where he/she is the subject.
Thus, the best method for motor learning in volleyball is mixed model – called guided
discovery (eg coach tells the player where to look at but doesn't tell what they should
see.) - where expert coach helps the player to realize the crucial elements of each skill
with just a couple main cues, giving feedback about them, and deliberate designs
practice where these skills are improved with intentional thinking and focusing at one
cue at the time and deliberate play in which learning occurs with the help of external
focus, unconscious motor control, and with intentional thinking of player.

Coach can help the players a lot with helping what kind of things to look, observe or
think at in different phases and situations of the game. After this scientific literature it

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can be concluded, that coaching volleyball players of any skill level, optimal training
environments requires:
-biomechanically correct examples when demonstrating skills (explicit part of training),
-clear functional goals for practice activities (explicit part of training),
-a wide range of force production variables within context of goal-directed
functional activities (explicit and implicit parts of training, implicit especially in terms
of controlling the power of a skill) and
-early implementation of variable practice and whole skill training (explicit and implicit
parts of training with intention to shape the schema to the wanted direction intentionally
and letting body to take care of motor control, the variability of the same skill).

As in volleyball as in every other sport also, there is better techniques and worse
techniques which are found over the years of playing, observation and statistical
evidence – and of course through biomechanical, scientific knowledge. It is known that
simpler movement is better than complex, as it is easier to control, repeat and it is
quicker to execute (no extra movements). This is why it is beneficial for player to be
told this technique by short 4-5 cues. Following these cues the efficient technique can
be found. This is important in the beginning of learning process and also time to time as
fundamental rehearsal. Explicit learning is essential in the early stage of learning,
whereas implicit learning – especially controlling the power production – helps the
learning later and automates the motor skill. This is why, when performing, player
should just play and trust that “body knows”, as far as performer has already trained the
skill to the automation level in training. Rational thinking of one's performance during
the match is also harmful because thinking of action causes interference, slows down
the processing of information (eg visual information for pattern recall to be able to
read the game) and harms the execution of trained movement patterns.

In motor learning, mirror neuron system plays the key role. There are a lot of phases of
learning: when it comes to learning a new skill, the phases are the following:
acquisition phase is the one when player gets the first quick idea about the skill.
Demonstration of the skill is crucial. New stimulus starts to “form the map to the brain”
and certain physiological changes occur: Axon diameter becomes larger, dendritic branching

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increases, myelination improves, doublets increases and Natrium/Kalium channels and

pumps increases (All of these should also occur in later stages, like consolidation and

stabilization phase). Acquisition phase ends when the motor program is not anymore

improved rapidly.

Consolidation phase is the next phase, and during that, cortical networks re-organizes

and synaptic connections changes. There are a lot of “errors” in the engine program

which are essential and natural part of learning process. The doing feels strange and

emotions may vary. Learning process is on even if there may not be any visible

development seen outside.

The next phase of learning the new motor program is stabilization phase. The skill can

be lost if it is not developed through this phase. The duration of this phase is up to the

learner, how quickly he can embrace the new engine program and stabilizes it. It is

typical that when the motor program is developed in this phase, the level of

performance is higher in the end of the previous session than the beginning of the next

session. It is just important that some improvement happens in long-term. It is better

focus on one thing at the time than many. “Less is more” is good principal in motor

learning cues. Player can put his/her focus on only thing at the time.

Motor learning hasn't been occurred before the schema has shaped the changes in

nervous system and the night sleep after learning has been regular, deep and calm. It is

also beneficial that learner doesn't have any other stress factors during the motor

learning so that the focus in brain is not divided into too many different things.

(Schmidt 1988.)

Motor learning is doing rather than talking. It is also specific, which means, that player

has to do certain skill exactly the way it also needs to be performed. At least the

Following aspects should be thought about when considering if the design of the training

is enough game-like: “players' positions on the court, players' movements on the court,

players´ orientation to the net, the sequence of events and the timing of the sequence,

the stimulus to which players react (for example a coach standing on a table is not the

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stimulus that a player will have to react to in a game) and the natural termination of the
ball in play, which means: let most rallies come to a natural termination; don't catch the
ball” (McGown etc. 2001).

Seeing the demonstration and observing others is important part of motor learning,
especially combined with physical practice. Wulf also suggests that dyad practice, in
which players are learning from each other and discovering together, may be efficient. Item
is even better, if learner can see the demonstration and good example when he/she feels
like that. (Wulf & Shea 2009.)

The role of coach is still essential, and this dominant method has been scientifically
introduced by professor Ph. Carl McGown. In his writings, he emphasizes, that teaching
and learning the motor skills which are used in volleyball can be done the most effective
way by following scientific based method: First the skill can be shortly described and
told why it is important to master, then demonstration is needed, right after that player
should start training the skill as whole practice (not in parts), then coach can give one
cue at a time to focus on and then whole practice should be continued keeping
concentration on this cue. Feedback could be followed (not too often, maximum 20%
times of the performance). This kind of training where highlighting is on one cue at the
time (and moving on the next one when previous is mastered) is simple enough and
easy for player to follow. It is important to notice, that when focusing one cue at the
time, learner is still executing the whole skill all the time. This process should be
continued as long as cues are left.

Good number of cues per skill is something like four or less. Feedback can be given
either verbally, visually (video) or kinesthetically (demonstration). Effective feedback is
short and memorable. It means that the image remained in player's mind is more
important than long technical list of requirements of the skill. That is why cues can be
something from one-word depiction to succinct image. It is also important that coach
can give argument about why cue is given. Player can ask this question anytime and
coach should be able to give the answer. (McGown etc. 2001.)

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Wulf and Shea also reminds, that “catch me when it's good” -method works, meaning
that in their review study the finding was that when learner is complimented after good

performance, it´s indicates beneficial effects on learning. This points out another
characteristic of feedback: good feedback can also be motivational – it is called positive
reinforcement and there is a lot of research of this to work.

McGown has done a lot of meta-analysis of motor learning studies and it seems clear,
that volleyball follows the same trends than other sports also. McGown's scientific

approach to volleyball has also gained a lot of success, which can be seen as an
evidence of these principles. He was the main influence of head coaches, who has won

Olympic Gold Medal three times (1984, 1988 and 2008).

Steven Bain and Carl McGown emphasizes in their meta-study “Motor Learning
Principles and the Superiority of Whole Training in Volleyball”, that the following

general laws of motor learning should be considered in volleyball also (some examples
given in each principle):

-Specificity, meaning: “Training is specific. The maximum benefits of a training

stimulus (ie acquiring functional skills as permanent behavioral changes), can only be

obtained when the stimulus replicates the movements and energy systems involved in
the activities of a sport. This principle may suggest that there is no better training than

actually performing in the sport.”

-Example of this principle can be, that throwing the basketball has no use

for hitting the volleyball. Thus learner has to play and hit volleyball in
order to learn by hitting – and play in as much the same environment as

possible than in game. On the other hand, human beings don't have unique
engine program code for each and every version of the same skill, for

example hitting cross-court or hitting high seam are the different versions
of the same schema, so they can just be taught and learned pretty quickly

as a new version of the same schema, without completely new skill

acquisition process from starting point.

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-Transfer: “Transfer is a measure of practical effectiveness as it relates to relatively

permanent improvements in the execution of skilled motor behaviors. Significantly, the
optimization of transfer from practice settings to competitive performance is highly
dependent upon the principle of specificity.
-Literally it means, that if – as it should be – training is seen as a
preparation for performance, not as preparation for training, to be able to
improve volleyball skills performance, volleyball skills must be practiced
the same way that they are performed. There should be as high transfer as
possible from training (preparation) to the games. It is important to notice
that when this principle is followed, there may be temporarily decrease of
initial performance in training, but it should be remembered, that the
point of learning is to improve performance in games, which means that
the slow, deep, permanent learning process on subconscious self is the
main target of learning, which is many times invisible. Thus coaches and
Players should look at the long run, not only the one session at hand.

-Whole versus part training: Researchers haven't found any study to support the idea of
part training over whole training (Nixon & Locke 1973).
-Instead of hitting the ball against the wall and then learn how to jump
without ball in order to learn to spike the volleyball, it is better to just to
go and spike the volleyball. Whole training is better than part training.

-Random versus blocked practice: There are several reasons, why random practice is
better than blocked practice: Even if blocked practice probably increases the initial
performance of a certain skill during the blocked drill (For example setting drill where
players set to each other is blocked. It is also constant. If player has many options where
to set, then it is blocked but at least variable – a little bit better), it doesn't mean that the
Player does well in the games because game environment is open and random. there
are three specific reasons why random practice should be emphasized over blocked
practice: 1) Transfer is less in blocked practice. 2) With random practice, the learning is
more permanent. 3) Neurological reasons for random practice superiority: random
variable activities increase and strengthen the brain connections that are responsible for

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learning motor skills whereas simply repeating the same activities exerts no measurable
effect on these brain connections (eg repeating constant, blocked drill, there isn't much
to think, whereas solving the problem in real game-like situation, there is a lot going on
in player's brains while thinking different solutions).
-It is better not to have simple blocked drills, but open random game-like
practice formats like the real game has also. For instance, to continue the
setting drill example: better than creating blocked setting drill on the same
side of the net, it is better to create deliberate practice game-like
environment, where there comes a lot of setting situations or start
deliberately play the way that after first contact there comes setting situation
– and particularly the setting situation, that players don't know beforehand
who is going to set and who is ready to attack that set. Players have to
figure it out in that game-like situation over and over again.
There are some useful times for blocked practice though, as motor
learning researcher Schmidt puts it: “Blocked practice is better for
retention (learning) only for beginners. The findings seem to suggest that,
blocked practice is effective until the learner can ´just barely do it´ and
that random practice is always more beneficial thereafter.”

-Appropriate regulatory stimuli, meaning, that when planning deliberate practice or

play, the following aspects should be at least the same as in the real game:
-The energy systems used. In the game player are rarely completely
exhausted, so they shouldn't be that in the training either. Also learning is
much more effective, when players' mind is fresh and thinking clear.
-Players' positions, movements and orientation to the net. Meaning: create
volleyball environment. The size of the court etc. can vary, but the
fundamentals has to remain the same, so that learning for game can
happen.
-Order of the rally needs to be the same in training than in the game. Rally
should start as many times as possible from serve and it should terminate
naturally – as in games.

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-The stimulus where the players react, should be the same as in the
game, which is reading the opponent's player's actions, who is the next

one touching the ball. It means not reading the guy hitting from the box
and not reading the coach's hand tossing. It means reading the opponent's

player's body language, who is about to touch the ball next.

-Consequences: The way in which the activities are scored and

performance rewarded (winners and non-winners). This means for

example counting points.

-Given feedback should have the same timing, type, frequency, and
amount of verbal and/or visual feedback as it is in the game, or at least

close to that. There is a play and there is a break. Coach shouldn't be

yelling all the time. Players cannot handle too much information, it is also

important to notice that learning process is combination of explicit and

implicit aspects, so verbal communication guiding cognitive thinking is

only one part and learning should be let happen also subconsciously. Eleven
awhile and straight to the point is much better, maximally 20% of all the

touches should be given feedback. (Bain & McGown 2010.)

Cues for volleyball skills are given in the next chapter.

Table 1. There is a chart of recommended cues and reasons for basic skills in volleyball
by McGown.

The skill The cues The “whys”

Forearm pass Hands and wrists together. Forms big surface area for
the ball and gives firm,

reliable grip.

Straight and simple. Saves the time (compared

(to extra hands movement)

and it is easy to repeat.
Face the ball. Helps to form correctly
angle and it is easy to read

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trajectory of the

opponent's serve.

Let the angle do the work. Gives the most engine

control possible because

the stand is wide and

stable. Using the arm´s

straight platform is simple

and makes controlling the

ball easier. Platform

should also be early in the

trajectory of the ball as if it

is late then it adds timing

issues to the already

difficult task.

See the server, see the Be proactive, win the time

spin. when reading the server.

Call the ball before over Emphasizes reading,

the net (At least when the makes decisions early who

service speed is slow. takes the ball to avoid the ball

If it serves goes near the dropping to court between

lines, calling “in/out” is the players.

priority over the calling

who takes the ball because

the reception responsibility

areas should be clear

already before the service is

served).

Overhead pass Big hands. Wide surface for the ball,

better control.

Shape early. More time to receive ball.

Square to the target. Face the target, better

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accuracy.
Extend your arms. More power, better
control.

Spiking RLRL. These four steps allow

players to adjust and go
wherever the ball is set

with increased speed. It

creates more momentum

that can be used to jump

higher.

Arms forward (relaxed) - Efficient use of hands

back-forward. (which are relatively
heavy, around 10% of
player´s body weight)
helps players to jump
higher.
Bow & Arrow arm action. Elbow should be rather

low (about shoulder level)

to make hard hit possible.

Contact ball high and in Higher hitting contact,

front. more power to hit. Seeing
the block.

Block Ready position: Hands to Hands up to the level of

ears-shoulders (depends on ears-shoulders and legs
the height of the player) wide and bent a bit so that

level (ready position), get players can execute the

loaded (legs). reading block jump
straight up.
B-SSS-BH. Eye-work, players can
read the game if they can

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read the setter.

Q2,Q3,X2,X3,X5 Use the most efficient way

of moving in each

situation to be as quick as
possible.

Checklist for a good block: Helps to direct the ball to

location (are you in the the opponent's court.

place where the ball is

being hit over the net),

over (are you penetrating

your hands over the net)

and both hands (are you

pressing both hands

(equally).

3.3 Physiology

Volleyball is considered a sport with high intensity and anaerobic metabolic needs for
physiology. Hard rallies and relatively long brakes vary in terms. There is a need for

explosive jumps, approaches, short sprints etc. It is necessary for modern volleyball
player to be able to produce a lot of energy in very short period of time (explosiveness)

and also to recover between the rallies (in 15 seconds), during the time-outs (30-60
seconds) and between the sets (3mins). Both capacities are needed: aerobic and

anaerobic systems.

In volleyball match, muscle cell's high-energetic phosphates aka. adenosinetriphosphates

(ATP) and phosphocreatine (PCr) are used. Also glycogenolysis and anaerobic

Glycolysis are used in working muscles. During the breaks, aerobic metabolism is used
to fill the storages of ATP and PCr and to oxidize myoglobin. (Gionet 1980, Gastin

2001.)
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The longer the rally, the more likely the player's body is to use anaerobic metabolism to

make sure that there is enough ATP. Thus building up of the hydrogen ions used in

energy output outnumbers the buffering capacity of cell, when hydrogen concentration

rises and acidity increases. During the breaks the buffering of hydrogen ions gets more

efficient as the role of aerobic metabolism increases. (Robergs etc. 2004.)

Relatively high aerobic performance is needed for modern volleyball player, so that as

little part as possible of energy output would have to be covered with anaerobic

glycolysis, which causes acidity to muscles and thus weaker performance (Gastin 2001).

Player with high aerobic capacity is able to produce energy without accumulation of

hydrogen ions at the highest absolute workloads. In other words, higher anaerobic

threshold decreases the probability of anaerobic metabolism in volleyball. This is

crucial in volleyball because acidity in muscles lowers the maximum level of explosive

performance, which should remain high throughout the match.

By having a high aerobic ability modern volleyball player is also able to recover faster

between the rallies and sets, because more oxygen is delivered quicker to muscle cells

than the player with weaker aerobic ability. With good aerobic capacity the high-

energetic phosphates are replaced faster, anaerobic metabolites are removed faster and

acidity improves faster. (Robergs etc. 2004.)

Still it has been noticed, that despite the variation in players' aerobic capacities, that

very high levels of lactate are not seen in matches. Thus the main (and almost only) aim

in volleyball practice should be in improving the volleyball skills, as far as this is the

sport which requires a lot of skills. And in the end, having 2-3-hour volleyball session

day after day, human body will adapt it sooner or later and no extra aerobic training is

needed. As McGown has put it in his book: “To improve your endurance in volleyball,

“play more intense and longer games in training.”

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4 REQUIREMENTS OF MODERN VOLLEYBALL FOR THE

COACH AND THE TEAM

4.1. Psychology

In terms of leadership, biggest responsibility is on coach. Team is always lead by

someone. Even if coach thinks he is not actively leading, he is still leading in the eyes of
the players. It means that leadership matters. Leadership is a process and it is developed
daily in long-term.

Leader should make a meaning. He should create intentionality to the team. Players
play better – or at least try harder - if they have some meaning on it, the higher the
better. If player plays to get paid, coach gets professional attitude from the players,
which is good. But if excellence is looked for, then other tools are needed. Most of the
time the team is a club or national team, so many times there is some kind of story
behind it and thus also history. This could be one option for coach to start with. leader
should be intentional and make a meaning. One type of continuous story in
club's/national team's historical culture aka. high context of the team could be
described eg in a phrase “leave the jersey in a better place.” As it resembles the players
about the long line of history of the club/country in which they are parts of. If players
are truly connected to each other, they want to sacrifice their time and energy on it so
that they are really playing to each other (and to the jersey they are representing) – not
only for the sake of external things like money or fame. Thus excellent leadership could
be described as values led and purpose driven, because higher purpose leads higher
performance. (Smith 2015.)

John Maxwell has introduced the model of leadership, where it is categorized in five
levels. Leadership at the level one is based on the position of the leader. There players
follow the coach mainly just because of the coach happen to be in the position of a

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coach. In this case the authority is based on organizational rules. This is the lowest level
of leadership. So the lesson from the level one is, that if the coach gets the coaching job,
it is leadership position automatically, and it means nothing itself. It should be taken as
a chance for a personal growth. The leader should start to get to know the players and
give up the speed. It's been said that “good leader slows down.” It means that leader has
to connect with people before he can lead them. Players (as people in general) are very
good at observing the leader, also when coach thinks he is not actively leading: behavior
tells more than the words. It is crucial to get the players to understand from the very
start, that the players are not working for the coach, but “with” coach. Coach and
players are working together. Maxwell describes good leadership metaphorically:
“Don't be travel agency-leader just sending people to somewhere. Be tourist-guide -
leader who says ´Come with me, let´s do this together´!”

Leadership at the level two in Maxwell's model is being a servant leader. This type of a
leader listens well, he is ready to learn and he probably loves the people he is leading.
This is already a nice progress from being just a status leader (level one).

The level three leadership, Maxwell thinks, is 'producing the results' type of leading.
Here the leader leads by his own example and the leadership is visual. The players
follow the coach because of what he has done for the club/national team – for example
winning the titles or championships (collective level). There is also a tendency that this
“getting the results” -type of coaching attracts good players. So recruiting may be easier
after the good results.

The next phase of this model is leadership level number four, where players follow the
coach because of what he has done for them. It can be in terms of personal growth,
skills as a player or even both (individual level). Leaders on this level tend to have a
high social-IQ and good emotional skills, so that they know what they are looking for.
Thus level four leaders are “recruiting gurus” because they are not only looking for the
skills or physical elements of potential player, but also the character and how it fits to
rest of the team.

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The highest level of leadership in Maxwell's model is called pinnacle leadership. On

that level, players simply follow the coach just because of who he is as a person and
what he represents. This type of leadership is based on leader's character, which is
many times built on strong values like integrity, fairness and justice etc.

Leader has to make decisions. Its simplicity, the strategy could be the following: leader
should keep the things which already work and change the things which doesn't work.
Leader should also be able to see beyond this day and think about the future. Maxwell
emphasizes that leader shouldn't be defined by flow of life, but he should be able to
defines the movement of one's life itself.

Many psychologists have pointed out, that leader should be genuine, which means that
leader is human and he should be comfortable enough to show the negative sides also.
Hiding bad news or difficult things sends wrong messages to players, as if they are
treated like children. Because at the end of the day, players recognize the things
anyway, and avoiding difficult tasks just make things worse or may create the culture
which is based on fake positivity. (Maxwell, 2011.)

Simon Sinek has researched, that players work better when they are “inside the circle of
“safety.” When they don't have to work under the pressure of losing the place on court or
in the team, players perform better, because then players have trust and they can be
independent. This style is opposite of “control freak” leader. Sinek also says that coach
should give feelings also, not only instructions – keywords of great leadership could be
“environment and culture” rather than “technical demands or commands”.

Sinek has pointed out, that feelings of warmness (safety) consist of four different
chemicals: endorphin, dopamine, serotonin and oxytocin. Leader should understand
these basics. Endorphin is the one, which masks the temporarily physical pain “tolerable”
thing” because of higher goal. Indeed, players are ready to work hard if they find the
meaning of it high enough and respected. The goal needs to be motivating enough – or
in best case: action itself is the reward, if players are really into what they are doing.

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Next one is extremely addicted: dopamine. It is released when player gains something;

reach the goal, win, complete the training session, get the task done etc. Sinek says that

“people want someone to inspire them.” That is why vision is so important. It can be

imagined, visualized. It stays in player's mind. It is easy to remember. good vision

It consists also feeling – that's why it truly connects the team. Dopamine is very useful for

the coach: create the vision/goal, break it into attainable pieces and gain them one by

one. It forms very powerful healthy addiction to players' minds.

According to Sinek, serotonin is leadership chemical, and it is not caused by money

issues, but energy or time that someone has put on something. Serotonin is also related

to the feeling of hierarchy, as men are always unconsciously thinking who is the alpha-

male in the group. So that's why leader should always remember to let the players eat

first and think about their best. Because coach is always responsible for players. Players

They are valuable for the coach. It is coach's job as a leader to be smart and think ahead. This

is how the group can achieve their goals and the coach can also have his share of

dopamine.

Oxytocin is hormone related to physical touch. When coach and players touch each

others like “high-fives” or taps to the shoulders (or when players hug each other on the

court during the match), it releases oxytocin which strengths the trust and devotion

between them. It's been studied that people follow leaders with medium (knowhow)

performance abilities but who is highly trustworthy rather than leader with high

performance and not being trustworthy. Sinek also emphasizes that leader should lead

the way he wanted to be led. He has described leadership as following: “leading front,

taking hits and scarves and going back when rewards are given.”

(Sinek 2009.)

Multiple chess-master Garry Kasparov has given some ideas on leadership strategy. I have

has underlines that leader has to know himself and his team first before he is capable of

making right decisions under the pressure. Kasparov recommends, that player/team has to

play his/their own game under the pressure. So if player/team is aggressive, he/they

should play with aggressive style also under the pressure. If player's or team's style is

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to be patient and smart (defensive), he/they should stick on that style also when it is
matter of “life or death”. When one is playing his own game-style, it comes naturally,
instinctively. It is good because under the pressure in tough times there is not so much
time to think and analyze.

Kasparov also says, that “many great things come to us as a side-effect. so leader
You should create the culture, be brave, think big and the path will bring the right ideas.
Kasparov doesn't encourage to play safe, he says it is not wise. “If we keep ourselves
on a horizontal level, we stay in the comfort zone and we finally we are dragged down by
gravity, it is the law of physics. So we need to have encouragement to jump to the path of
development and growth.” (Kasparov 2007.)

One of the most successful coaches in team sports, John Wooden, has said that
Comparing doesn't lead to good things: “Never try to be better than someone else,
always learn from others, but try to be the best you can be, that's under your control.
You have the peace of mind when you know that you have done the best you can to
become the best you are capable of becoming.” (Wooden 2015.) Shortly, it can be said
that people should “win” their own story, not others.

Group dynamics is also very important part of team cohesion, as it's been studied, that
strong social binds matter also on the court. (Smith 2015.) Thus the trust needs to be
created among the players to have a great performance.

4.2 Skill

There are no two players with exactly the same schema and engine program to execute
certain volleyball skill. However, scientists have discovered and practical
experiences have confirmed, that there is somehow accurate data about the most
efficient way of executing every skill biomechanically. These findings are based on
laws of biomechanics. Good argument also towards this theory is, that when the top
international volleyball is followed, the best players have a lot of similarities in
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techniques. There may be some slight variations, but the principals and main parts are
the same. For example, in forearm passing, player cannot be good receiver, if he is not
using the angle of the platform formed by arms. Thus it is logical to make this platform
as smooth and flat as possible. To continue this example, it is the fact, that good
receiver needs to be good at tracking the trajectory of the ball after the contact of the
server – and even being able to read the server's body language to anticipate where and
how he is going to serve to. So player's need two main things to be able to execute good
serve reception: use of angle with the hands and good eye-work to read the server and
the ball. Thus these elements need to be trained and naturally there are some technical
key points to be emphasized. It all comes down to a fact that, it is beneficial for players
to have efficient techniques to produce efficient performance in every skill. (McGown
2001.)

Another notable thing about skills on team level is, that when players have similar
techniques, the movements of the players are quite the same as which prevents players (6)
to bump each other on small court (9m*9m). It makes the steps similar and moving
smooth and simple. That is why moving is efficient and tactical elements can be built on
this technical base. When players all have the same skill patterns, it can spread the trust
among the players and sense of belonging.

4.3 Factors to predict winning or losing

One of the most important volleyball study was made by G. Fellingham and C. Reese in
2004. They found out the productive and the counter-productive skills (their impact to
the outcome of the match) and their ratings. In other words, because of this study,
coaches now know what skills are the most important ones, and on the other hand,
which are not. There are a lot of useful ways that this data can be used. These findings
were done using both binary logistic models and linear models. Productive skills are
those that contribute to point scoring. Counter-productive skills are those that contribute
to losing points. Importance location determined by binary logistic model.

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Abbreviations are related to the basic volleyball skills and terms: serve=Srv, back

row=BckR etc.

Table 2. Productive and counter-productive skills (Fellingham & Reese 2004).

Imp. BLM Imp. LM skill/rating Imp. BLM Imp. LM skill/rating

17.51 1.36 Kill FrontR Swng -16.25 -1.33 Error Jmp Srv

16.11 1.34 Kill Mid Qk -16.08 -0.74 1 pt Jmp Srv

15.88 0.73 4 pt Jmp S/R -10.24 -0.60 2 pt Jmp Srv

15.04 1.33 Kill FrontR Opp -10.14 -0.63 1 pt FrontR Swng

14.43 0.74 4 pt Flt S/R -10.03 -0.73 Error Jmp S/R

13.33 1.35 Kill BckR Opp -9.59 -0.61 Error FrntR Swng

13.07 1.34 Kill Other Attack -8.91 -0.75 1 pt Flt Srv

12.64 0.67 3 pt Jmp S/R -7.61 -0.63 1 pt FrntR Opp

12.36 1.29 Stuff Blk Hi -7.50 -0.73 Error Flt S/R

11.54 0.67 Ace Jmp Srv -7.38 -0.61 Error Other Attck

10.44 1.35 Kill BckR Swng -7.18 -0.63 1 pt BckR Opp

9.28 1.28 Stuff Blk Qk -7.09 -0.61 Error BckR Opp

9.03 0.67 3 pt Flt S/R -7.00 -0.63 Error FrntR Opp

8.51 1.29 Stuff Blk BckR -6.94 -0.70 Error Blk Hi

8.14 0.33 1 pt Dig Hi -6.83 -0.63 1 pt Mid Qk

5.83 0.16 4 pt Jmp Srv -6.66 -0.63 Error Mid Qk

4.34 0.67 Ace Flt Srv -6.52 -0.69 2 pt Flt Srv

2.57 0.33 1 pt Dig BckR -6.17 -1.33 Error Flt Srv

2.10 0.24 4 pt Flt Srv -5.71 -0.60 1 pt Other Attck

1.89 -0.25 3 pt Jmp Srv -5.28 -0.55 Error BckR Swng

1.44 0.52 2 pt Other Attck -4.82 -0.63 1 pt BckR Swng

1.30 0.48 3 pt FrntR Opp -4.39 -0.70 Error Blk BckR

1.31 0.34 2 pt Jmp S/R -3.95 -0.70 Error Blk Qk

1.18 0.61 2 pt BckR Swng -3.71 -0.07 1 pt Jmp S/R

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1.07 0.35 1 pt Blk Hi -2.70 0.05 2 pt Flt S/R

0.91 0.40 3 pt FrontR Swng -2.02 0 pt Dig Hi

0.82 0.37 1 pt Blk BckR -1.70 -0.16 1 pt Flt S/R

0.66 0.40 2 pt FrontR Swng -1.02 0.28 2 pt FrntR Opp

0.50 0.41 3 pt Mid Qk -0.90 0 pt Dig BckR

0.41 0.40 2 pt Mid Qk -0.85 0.27 2 pt BckR Opp

0.13 0.33 1 pt Dig Qk -0.54 0.27 1 pt Blk Qk

0.01 0.37 3 pt BckR Swng -0.45 -0.38 3 pt Flt Srv

-0.36 0.33 3 pt Other Attck

-0.32 0.34 3 pt BckR Opp

Analyzing the study on table 2, we can make following clarifications to the table 3 and
table 4.

Table 3. The most notable productive skills with important rating are:

1. Kill pos. 4

2. Kill pos. 3

3. Perfect reception after jump service

4. Kill pos. 2

5. Perfect reception after float service

6. Kill pos.1
7. Kill others

8. Good reception after jump service.

9. Stuff block after opponent's high ball

10. Ace, jump service

11. Kill, back row

12. Stuff block, middle attack

13. Good reception after float service

14. Stuff block after opponent's back row attack

15. High defense

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16. Great jump service (but not ace) that opponent cannot attack at all or only with high
ball

17. Ace, float serve

18. Defense after opponent's back row attack

19. Great float service (but not ace) that opponent cannot attack at all or with only high
ball

20. Good jump service that opponent's offense is limited (no middle attack)

21. This type of attack that rally continues after that

--

24. This type of back row attack that rally continues after that
--

28. This type of front row attack that rally continues after that

Skill summary could be the following: On the list, ratings number: 1, 2, 4, 6 and 7 are

all about attack. Another key point is, that ratings number: 3, 5 and 8 are all about

reception. Third notice is, that ratings numbers 9, 12 and 14 are all about block. This

means that attack and reception are the main key factors predict to win the match.

Blocking is not so important, or at least it is less important than attacking and receiving

for scoring points. Several conclusions can be made. First of all, based on these

numbers, attack is the most important skill in volleyball. Second important one is

reception. Blocking, defense and serving are not as important as these two main factors

(attack and reception).

Table 4. The most notable counter-productive skills with important rating are:

1. Jump service error

2. Very easy jump service

3. Easy jump service

4. Hit to block from pos. 4

5. Reception error after opponent's jump service

6. Attack error from pos. 4

7. Very easy jump float

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8. Attack to block from pos. 2

9. Reception error after opponent's float service

10. Other attacking errors

11. Attack to block from pos. 1

12. Attack error from pos. 1

13. Attack error from pos. 2

14. Blocking error after opponent's high ball

--

24. Bad quality reception after opponent's jump service (only high ball attack)

Skill summary could be the following: On the list, ratings number: 1, 2, 3 and 7 are all

about serve. Another key point is, that ratings number: 4, 6, 8 and 10 are all about

attack. Third notice is, that ratings numbers 5, 9 and 24 are all about reception.

Conclusions can be performed. By far the worst thing to do in order to have success in

volleyball match is to make service error or serve very easy serve. Something needs to

be done between these extreme options in serve.

Another notion is, that it makes huge difference to succeed in attack or not. The best

things to do to win the game is attacking points and the worst things to do to lose the

game is attacking errors. So wise team needs balance on this and high-level players need

to know when to risk and when not. Risk attacks can be chosen when the probability to

succeed is high (eg after good set when player sees the block and knows what to try.)

On the other hand when the probability to succeed is low (eg after poor set or when

player doesn't know what he is doing), it is crucial just to keep the ball in play and not

make errors. This is because of making the errors is bad and just keeping the ball in play

is even slightly beneficial.

According to this data, blocking and defense are not so important (in Women's game

defense has more value). Of course when two equal teams are fighting hard and the

marginal are just a couple of points in each set, there are no little things. But to be able

to succeed in the first place, serves needs to be on semi-level, good risk management is

needed in attack and reception is required to be good. One detail about reception is, that

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perfect reception is not only goal to play with, but reception error is very counter-

productive, so again something between is needed. Just keeping ball alive in reception is

also a bit beneficial, at least it makes huge difference to reception error. (Fellingham &
Reese 2004.)

4.4 Recommendations for practice

After these conclusions (in 4.3), recommendations for practice can be made. Attack is

that part of the game where the most points are produced. It is highly important.

Without efficient offence it is very hard to succeed even if all the other aspects of the

game would be in great shape. Attacking decisions, creating reliable side-out game is

the basis of successful volleyball. Risk management should be taught to players when to
risk and when not while attacking. These need to be trained in game-like situations

because otherwise the transfer from trainings to matches is not high enough. Learning
and performing should happen as alike circumstances as possible.

As attack, serve and reception are the key factors, teams should spend their training

time mostly improving their skills on these areas. When other characteristics of learning
are considered (eg specificity and whole-practice rather than part-practice), we can

assume that the best possible volleyball training consists of a lot of rallies where the rally
is started from serve, followed by reception and attack. High-quality reception is great

because of two reasons: it forms the basis for its own offence, but also maintain the efficiency
of opponent's serve low. Naturally the team cannot train reception without serving and

other way round, so it makes these as counter-parts which should be trained at the same
time. To be able to win a lot of volleyball matches, team should be good in these three

categories.

In terms of serve, as told earlier (4.3), the reasonable level is required. Errors destroy

the chance to win almost completely, but very easy serves are not that good either. So it is

crucial that players have at least decent efficiency in serve. Ace was the 10th important
factor to predict winning, but service error was the first important factor to predict

losing, so why to risk the whole chance to win (error is the worst thing that player can

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do) to gain the 10th important thing which doesn't guarantee winning itself? Aces are
nice but team shouldn't aim for them in the cost of errors. So the best thing to do is to
serve a lot balls in with decent difficulty. It forces the opponent to win you by playing.
So team should train serving a lot.

Reception needs to be trained a lot, but the goal of reception is important to be clarified.
Good reception is the basis of offense. What type of offense certain team is having,
determines the required level of reception. As errors are bad on this area too, it is
better to keep the ball in play and avoid straight errors like aces and overpasses. So if
team cannot handle the location of reception, it is better to play safe at least with the
difficult serves and not try to push too accurately if players cannot handle it. The most
important thing is to have moderate reception without errors and make it more accurate
whenever the serves are easier or receiving player can handle higher accuracy. These
things should be emphasized in training and also the leader of offence (setter) has to be
taught how to that he has to plan and execute well also with other than perfect reception.

In attack, it seems that producing the stuff block for opponent's team is very counter-
productive to winning. So it is better to hit high, as far as volleyball court is relatively
long at least in deep corners, it is easier to cover if ball comes back slower or little bit
upward from blockers' fingers (rather than arms), defenders can touch the ball before it
goes out and out of bounds hits from blockers' hands are done with higher target. All
these things can happen when hit high but if player hits low the stuff block is more
likely to happen. The risk management in offence means, that team has to solve all
kinds of situations. It is beneficial for the team to keep the ball in play rather than
risking it too much. When the ball is kept in play, team can give the opponent team
chance to make the error or to create the better attacking situation later. playing
Patiently shows also trust to own block and defense.

Block and defense are not so important areas to predict winning or losing, so it means
that also on the individual level some players can be great players being only good at
eg attacking and serving, because these are the most important skills. But as winner of
major international volleyball events vary lately, it means that competition is very

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hard. It leads to an idea, that even not-so-important things like blocking and defense can
be crucial factors in tight set. And to continue this thought, even minor skill areas like
covering, setting (non-setters) or other ball handling situations can be very important.
So all this emphasizes that whenever played at the highest level, there are no little
things and every rally should be fought as well as possible. Coach should let the random
game-like rallies to lead the player also in strange situations and see how the player
figure his way out of there. If some strange rallies bring up unfamiliar situation for the
player, coach can give extra ball for the player to same situation and let him re-play it.

As a summary, it is crucial to train mostly the most important aspects of the game. They
are own office and serve/reception. Closed block and defense drills are waste of time
and these should be trained with the natural flow of the game with rallies that start from
serve and terminate naturally. If coach wants to reduce the numbers of jumps in the
mornings, then the serve/reception is the best thing to do as it is so important.
(Fellingham & Reese 2004.)

4.5. Recommendations for match

Recommendations for matches have to be – of course – similar to the recommendations

for practices, because what for the practices are if not for preparation for the matches?
So all the same aspects are valid in games too. Serves needs to be in with at least
decent difficulty. Reception needs to be free from errors, but good enough to play efficiently
offence. Risk management have to be considered in attack, as kills are great but hitting
low to block is terrible. Block and defense are not important, but they can help team to
win in tight sets, so they needed to be focused fully also.

One special aspect involves games: there team needs to be better than the opponent to
win the game. In trainings very high standards can be expected and demanded, but in
the match, game needs to be played always against that certain opponent who is against
one's team. It means that the requirements to win are relative. Against some team the
tactic can be different than against some other team.

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There is some data offered by Doctor Tristan Burton from Stanford University, which

gives the team some insights what kind of tactics to choose to the game, especially what

you come to a serving. Burton's study was ordered by USA volleyball and they wanted to

know the answer for this question: What should be the relationship between aces and

serving errors to win the game? Burton found out that it depends on the opponent's

modified side-out efficiency. It is the term which refers to opponent's side-out

efficiency when straight errors and aces are cut off. In other words, it means the level of

opponent´s side-out game when the ball es in play.

Burton´s error/ace study es performed in the table 5.

Table 5. Error/Ace -study. On a left side there are the modified side-out efficiencies and

on a right side there are the required error/ace relations which are “enough” serving
wise to win the game. (Burton 2008.)

50% --- 1.00

52% --- 1.08

54% --- 1.17

56% --- 1.27

58% --- 1.38

60% --- 1.50

62% --- 1.63

64% --- 1.77

66% --- 1.94

68% --- 2.13

70% --- 2.33

So it means that if opponent's modified (aces and serving errors excluded) side-out

efficiency is very high like 70%, then the own team needs to have error/ace relationship

which is 2.33. It means that to gain one ace the team “is allowed” to make 2.33 serving

errors. This means that the opponent's is playing very high level and own team cannot

do basically anything else than serve harder because other way they would lose. In other

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words, it means that opponent is better in playing volleyball so your own team needs to use
other tools to win.

On the other hand, if opponent's modified side-out efficiency (when ball is played) is
low, it doesn't make any sense to serve very risky way. Then the own team is allowed to
make only one error to each ace. There is no sense of serving hard because the own
team doesn't have to. It is wise to win more easily and more likely. By just putting the
ball in more, not aiming for aces, still keeping some efficiency in serving though, is the
best way. Most of the high level teams have the modified side-out efficiencies lower
than 70%, so it is almost always better not to risk super much with the serve but to find
balance: against better team the serve needs to be a bit stronger and against weaker team
the safer serves are enough. (Burton 2008.)

5 TRAINING PERIODIZATION OF VOLLEYBALL TEAM

5.1 General

The purpose of volleyball training is to get better at volleyball. Training responses are
always unique and individual, and training in volleyball team is the mix of individual
planning and team planning. In physical perspective, learning certain techniques and
psychological aspects can be planned and trained individually, but playing the volleyball
is always done with team mates. The laws of learning require that (specificity, transfer,
whole-practice etc.) volleyball cannot be trained alone in effective way.

Physical training program and nutrition are the main parts that are left to each player's
own responsibility. Physical training coach is helping players in planning and during the
training sessions, but still a lot of work have to be done individually.

The purpose of professional physical training program is not only to be 100% condition,
sharp and powerful in games, but also to make the player to become the best coach for

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himself for the future. Physical coach is perfectly done his job if he is not needed
anymore because the player already knows more than coach. Only the player can be the
final expert of one's body and only player has the ultimate responsibility of his
development. Training program is always only push for the first step. It's player's call
to decide what he wants to be.

5.2 Physical training example, nutrition and guidance for optimal

performance

Attachment 1.

6 References

Abernethy B, Cote J & Baker J, 2002. Expert decision-making in team sports,

report on research commissioned by the Australian Sports Commission.

Ahrabi-Fard & Huddleston S, 1991. The attentional demands of volleyball.

Coaching volleyball journal 6, p.12-14.

Allard F & Starkes JL, 1980. Perception in sport: volleyball. Journal of sport
psychology 2, p. 22-33.

Bain S & McGown C, 2010. Motor Learning Principles and the Superiority of Whole
Volleyball Training

Berry J & Abernethy B, 2003. Expert decision-making in Australian football: how

is it developed and how can it be trained? Research report submitted to
the Australian Football League Research Board.

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Bridgewater S, 2005. An Analysis of Football Management Trends 1992– 2005 in all

Four Divisions.

Burton T, 2008. Efficiency in serve: Relation between aces and errors.

Eloranta V, Jaakkola T, 2003. Ydinkeskeinen motorinen opettaminen.

Farrow D, Plummer N & Byers C, 2002. The development and implementation

of perceptual-motor skills tests for netball, a report on research
commissioned by the Australian Sports Commission.

Fellingham G & Reese C, 2004. Rating Skills in International Men's Volleyball.

Finnish Volleyball Association, 2016. Perustietoa lajista. Viitattu 22.4. 2016.

www.lentopalloliitto.fi

Gastin PB, 2001. Energy system interaction and relative during contribution
maximum exercise. Sports Med. 31, p. 725-741.

Gionet N, 1980. Is volleyball an aerobic or an anaerobic sport? Volleyball

Techn. J 5, p. 31-36.

Häyrinen M, Hoivala T & Luhtanen P, 2000. Mieslentopallon nykytila

lajianalyysin kannalta – Parts 1-3.

Kasparov G, 2007. How Life Imitates Chess: Making the Right Moves, from the Board
to the Boardroom.

Kluka DA, 2003. Visual perception and decision making in volleyball. The part in
the book Handbook of sports medicine and science, Volleyball. Blacwell
Science LTD, p. 203-210.

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Liukkonen J, Jaakkola T & Kataja J, 2006. Psyykkinen valmennus

slowpallossa. Suomen lentopalloliitto ry, SLU-paino.

Maxwell J, 2011. 5 Levels of Leadership, The: Proven Steps to Maximize Your

Potential.

McGown C, Fronske H & Moser L, 2001. Coaching volleyball: building a winning

team.

Merrick E & Farrow D, 2000. Coaching decision-making in soccer: a

constraints-lead approach. Insight, p. 48-51.

Mestaruusliiga, 2016. Referred 22.4. 2016. www.mestaruusliiga.fi

Nixon J & Locke L, 1973. Research on Teaching Physical Education. Second

Handbook of Research on Teaching, ed. R. Travers.

Picture of the Game - 2015 Report of PG research group, 2015. Modern

volleyball aspects. FIVB statement 2015. Lausanne.

Reiss S, 2009. The Normal Personality. New Way of Thinking about People.
Cambridge University Press.

Robergs RA, Ghiasvand F & Parker D, 2004. Motor learning and performance,
rd
3 edition. Human kinetics, Champaign, IL.

Schmidt RA, 1988. Motor control and learning. Champaign: Human Kinetics,
1988.

Sinek S, 2009. Start With Why: How great leaders inspire everyone to take
action.

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Smith A, 2015. Nordic business forum. Lecture.

The Federation Internationale de Volleyball, 2016. Volleyball. Viitattu 19.4.

2016. www.fivb.com.

Pervin, 2003. The science of personality, p. 104–142.

Wooden J, 2015. TED TALK, lecture.

Wulf G & Shea C, 2009. Motor skill learning and performance: a review of
influential factors.

7 Attachments

Attachment 1. Example of one season complete non-linear training program, nutrition

and day/week examples.

Individual test sheet

Muurle volleyball club 2012-2013

Basic information: Player 1, xx years, xx cm, xx cm (reach without jump).

Test movement start goal in Jan. result in Jan. goal in March result in March

weight 83kg 84kg 84kg 84.5kg 84kg

fat% 13.6 12.0 11.7 9.90 9.80

jump 40 42 43 44 44

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medicine ball, 19.3 20 21.6 22 22.5

overhead 1kg

squad 130 140 150 160 155

max1

squad index 1.57 1.67 1.79 1.90 1.85

med. ball, 16 17 17.5 18 18.5

overhead 2kg

pullover max3 50 55 55 60 57.5

benchpress 97 100 110 115 115

max1

attack reach 318 320 325 330 328

block reach 301 305 307 308 308

overhead press 70 80 75 80 85

chin-ups 10 12 14 16 16

hanging abs 18 22 22 25 27

rep
muscle 190 200 205 210 212

total endurance

squat+press 32 34 40 42 38

abs 44 46 47 50 48

block moves 32 33 34 36 38

pullover 42 43 45 48 46

agility 40 44 39 34 42

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MUURLE 2012-2013

PHYSICAL TRAINING

Kasper Vuorinen

This file is physiology guideline for top male volleyball players

including nutrition, optimal rhythm for the training day and

individual physical training program.

Read, learn and apply the knowledge. When you study this file

carefully, at the same time you prepare yourself mentally.

Mental and physical sides of preparation cannot be separated.

Keep track on your development, be aware of your training

tomorrow, ask, study for further information, be active, organize

yourself, plan and get your foods for tomorrow, look at the

training videos on youtube, call or email to trainer, be interested,

sleep enough… Doing these you keep yourself ready and

motivated – these are the best psychological exercises you can

do.

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The final goal:

The purpose is not only to be 100% condition, sharp and

powerful in games, but also to make you become the best

coach for yourself for the future. Physical coach is perfectly

done his job if he is not needed anymore because the player

know already more than coach. Only you can be the final expert

of your body and only you have responsibility about your

development. This file is only push for the first step. It's your

call to decide what you want to be.

Murle 2012-2013

Nutrition and guidance for optimal performance

Kasper Vuorinen, physical trainer

NUTRITION AND RHYTHM FOR TRAINING TWICE A DAY (USE ALSO ON

GAME DAY!) Works for both preparation season and competition season.

8.30 Wake-up

-fiberous carbohydrate + liquid

EXAMPLE:

3 kinds of brans mixture + natural yogurt + water

8.45 Light walk outside

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9.00 Boost-snack 1

-proteins + quick carbohydrates (easily absorbed) + amino

acids (creatine, glutamine, leucine) + liquid + antioxidants

-if you eat something non-liquid like option a), do it 1 hour

before training

-if you drink something liquid like option c), do it 15-30

minutes before training

EXAMPLES:

a) omelet (2-3 egg whites, 1 egg yolk) + 1 banana + blueberries

b) shake inc. natural low-fat quark, yogurt, different kinds of

berries + organic 1.5% fat milk

c) recovery shake (proteins % more than carbohydrates % )

including 5g creatine, leucine and glutamine (one teaspoon)

-hydration, mineral water, (water inc. sodium [=natrium],

magnesium) spring water or coconut water

EXAMPLE: coconut water, 0.5 liters minimum before training.

10.00 Ball training + physical training

-As training starts, you should feel energetic, powerful, open-

minded, ready-to-learn. Rule is: energy storages full but quite

empty stomach. (Hydration is done well if urine is removed

colorless when session starts.)

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-Keep your work-out sheet always with you, do it correctly and

mark your weights and dates on the sheet.

After training: Recovery drink (inc. proteins, carbohydrates, creatine,

leucine and glutamine, 5g, teaspoon, again.)

-Take it immediately after training or during the (work-out)

session if you feel low-energetic.

12.00-12.30 Recovery lunch (lunch number 1)

-As soon as you can eat after training (and after recovery

drink).

-Protein-rich, low-fat, carbohydrates (slowly absorbed and

fiberous, if recovery drink is forgotten, then eat quick carbs),

lots of vegetables and salad (preferably no salad dressing, only

splash of olive oil and seeds), mineral/spring/cocout water. Do

do not overload, eat moderately.

EXAMPLES:

• Chicken fillet + curry sauce + whole grain dark rice + salad +

vegetables.

• Salmon + whole grain dark rice + vegetables + salad +

vegetables.

• Omelet (3-4 egg whites, 1 egg yolk) + rye bread + some

slices of cheese + tomatoes.

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13.00 Nap

-The duration of nap depends on your individual needs, usually

it is 20min-60min for athletes. The most important thing is that

the effect of the nap is more refreshing than tiring. Normally

one full sleep cycle is about 45minutes long.

-The time between nap and second training session (in the

evening) should be spent mostly lying (sitting is not good

either for long time for athletes). Avoid unnecessary walking

and standing. Remember to keep your feet up against the wall

a couple of minutes too. Study or read rather in a half-sitting

position or by lying than by sitting (these positions are more

friendly to your back).

14.00-15.00 Snack 2

-Enjoy proteins, carbohydrates, liquid and vitamins.

Mineral/spring/coconut water.

EXAMPLES:

• 1 banana + natural low-fat quark + an apple.

• Rye bread + cheese + slice of turkey + pickle.

14.00-18.00 Studying/ reading

-Spend mostly lying, you can walk outside couple of times but

do it shortly and not in a throwing way (remember warm clothes

in the winter).

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17.00 Charging second lunch

-Timing depends on what time the evening training begins.

Approximately 2-3 hours before training.

-Contains proteins, low-fat, slowly absorbing carbohydrates.

This lunch is energetically smaller than lunch number 1 but

bigger than snack number 2. Remember to DRINK.

EXAMPLES:

• Turkey fillet with whole-wheat dark pasta + salad +

vegetables.

• Salad + 2 eggs +chicken fillet + tomatoes + prickly pear.

18.30 Boost-snack 2

-proteins + quick carbohydrates (easily absorbed) + amino

acids (creatine, glutamine, leucine) + liquid + antioxidants

-if you eat something non-liquid like option a), do it 1 hour

before training

-if you drink something liquid like option c), do it 15-30

minutes before training

EXAMPLES:

• omelet (2-3 egg whites, 1 egg yolk) + 1 banana + berries

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• shake inc. natural low-fat quark, yogurt, different kinds of

berries + organic 1.5% fat milk

• recovery shake (proteins % more than carbohydrates % )

including 5g creatine, leucine and glutamine (one

teaspoon)

-hydration, mineral water, (water inc. sodium [=natrium],

magnesium), spring water or coconut water

EXAMPLE: coconut water 0.5 liters minimum before training.

Attention! This will help to make sure that your muscles won't

go to a catabolic stage during the long lasting evening session

(work-out 30min. + ball training 1.5h). Boost-snack ensures

that the time between eating before and after session is not

over 4 hours. Training hard without proper nutrition prevents

your development. Value your hard work!

19.30-21.30 Evening session (work-out + ball training)

-Start with own work-out 30min. Then straight ball training. If

there is no work-out before ball training (morning training +

Fridays + trainings before week-matches), the optimal

structure for warm-up is: Warm-up joints + core exercise

5minutes + dynamic movements (inc. balance, coordination

runs etc) 5 minutes. Be ready for training volleyball fully in 10

minutes! In long term it makes HUGE impact in volleyball skills,

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if you can train your skills just 15mins more. So do everything

needed in warm-up, but nothing extra. 10 minutes is good, 30

minutes is too much. For individual exercises, player should

come earlier so that everyone is mentally and physically ready

to go fully after short warm-up together.

21.31-21.34 Cool-down

-Cool down your body (take your shoes off) in 4 minutes:

-jog around the court 6 rounds including (walk before and

after 1-2):

1) 70% sprints 4*10m from defense position

2) very light (20%) jumping about 20 times

3) Slow down bit by bit, last round is only walking.

The purpose of cooling down is to recover your fast mucle cells bit by bit

to normal stage.

21.34-21.42 Stretching + Recovery drink

-Stretch well approximately 2*15sec. / same muscle group.

Stretch also whole kinesthetic chains. Stretch also your feet!

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-Remember to target your stretch to muscles instead of

nerves! You can ensure that (you must feel yourself) by

keeping your joints only 90% extended like while stretching

hamstrings, keep your knee not fully extended.

-Pay attention to your whole body: when the agonist muscle

(hamstring) is stretched, the antagonist muscle should be

relaxed.

-Breath normally, enjoy stretching, it should feel a bit but

never hurt! Focus on the stretched muscle – the body and the
minds are connected!

-Repeat your stretching with time (15-20 min) at home after

training or in recovery day if needed. Muscles should recover

to normal lengths by themselves but to ensure this, stretch to

keep your mobility full during long season.

Attention! Do not stretch if you are exhausted (there are lactic

acids in your muscles after ball training) or you have done

heavy strength training (there are micro-damages in your

muscle cells).

-Proteins, carbohydrates and amino acid: glutamine 5g.

21.43 Shower

22.00 Dinner

-Try to eat as soon as possible after training.

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-This is the MAIN meal of the day. You should eat energetically

much, but of course nutritional substance should be healthy.

So eat a lot of low fat meat/fish (protein), slowly absorbing

carbohydrates and vegetables etc. Remember to drink

mineral/spring/coconut water (1.5 liters during the evening)!

Attention! The biggest step in your development (size of

muscle cells, schemas in your brain) is taken during night

sleep after large meal (if there are no energy and proteins, the

muscle cells cannot grow).

Attention! If you drink only water, you have to urinate quite

often because only 20% of water will absorb to your body and

rest comes out. Every player has dehydration stage after

volleyball training and everyone has to balance it (if you don't,

then you feel tired and weak the next day). Dehydration is

balanced much faster by drinking mineral / coconut water

because mineral water etc contains sodium (natrium) and

magnesium which helps liquid to absorb much better. Also you

don't have to abort your night sleep by going to urinate. The

quality of your sleep is thus also better.

EXAMPLES:

• Fillet of bull, with whole-wheat dark pasta + salad +

vegetables + rye bread + cottage cheese + tomatoes.

• Whole-wheat pasta + minced meat sauce (roast ground

beef) + salad

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• Beef steak + whole-grain rice + low-fat sauce + salad +

tomatoes.

22.30 Stretching

- If needed.

23.15 Evening snack

-Low-fat quark + suppl. (Caseine, the milk protein, is best way

to ensure that there is enough protein for muscle growth

during the night because it will be absorbed slowly – for

example whey protein will be absorbed faster.) That's why

Sources of caseine like quark and cottage cheese are good

ways to ensure the protein synthesis and development during

the night.

-Take also nuts, seeds, couple spoonful of different kinds of oil

(for example olive oil, cod-liver oil, avocado oil. (Everybody

needs enough fat for living, but it should be unsaturated fatty,

“soft fat” like oils, seeds, nuts etc.)

-Vitamin c, d, e and magnesium. (Buy tablets from pharmacy.

Only vitamin D is very largely accepted to use among doctors,

that's important because you can get vitamin D mostly of

sunlight but in Finland there might be quite little sunlight

during winter time. Other vitamins are recommended by

professors in sports sciences. According to them, vitamins help

nutrient, proteins etc, to absorb effectively, help you not to

feel tired and help your body to resist infections).

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-EXAMPLES:

a) low-fat quark, vitamin pills: c, d, e and magnesium, wishy-

toilet.

b) Shake: low-fat quark, low-fat yogurt, seeds, nuts, oils.

Drink with milk and c, d, e and magnesium pills.

Do not drink that much that you have to wake up to urinate

during sleep.

23.30 Go to sleep!

Attention! Because life is random, days and moods are different. on a

good day, you have slept well, you eat every 2-3hours and you feel great.

But development and changes in your body and muscles comes with time,

so it's not about 3 days but 30 or 300 days – routines are crucial factors.

Prepare for bad days! Those come for sure… It helps if you have planned

and bought meals for many days. You always have wishy-water bottle and

protein bar with you just in case etc. Training according to these instructions

help you feel stronger, jump higher, attack harder, think sharply and

not to get sick easily. Enjoy the journey!

GAMEDAY EXTRAS:

-EAT ONLY FAT-FREE OR LIGHT FOODS BEFORE MATCH, USE SUGAR ONLY

IF NECESSARY (FOR EXAMPLE IN QUARKS).

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-GAMES: BE AWAKE IN THE BUS (HOME GAMES AT HOME) MINIMUM 3

HOURS BEFORE GAME AND STAY AWAKE ALSO. REMEMBER

VISUALIZATION – SEE YOURSELF DOING GREAT JOB IN THE GAME!

-DRINK MINERAL WATER IN THE BUS BEFORE AND AFTER THE GAME!

- BE THE BEST YOU CAN BE CAPABLE OF BECOMING. BEST VERSION OF

YOURSELF.

Muurle volleyball / Physical trainer, Kasper Vuorinen

Physical training program for season 2012-2013

Read carefully all the instructions, also “Nutrition…” –sheet, follow and ask

help if needed. It's important that player not only execute this program,

but also understand why we do these exercises. Thus you can always ask

more details and purpose of different exercises. Player himself has the

biggest responsibility everything he does or doesn't, listen to your body

when you need hard or light training. The key point is that on the game

day, everyone is fully fit: legs sharp, feeling energetic and mind focused.

Mark the weights and the dates so we (player & coach) can easily follow

the development.

- Whole season is called macrocycle. Macrocycle is divided into two

mesocycles. First mesocycle is 22.10.-6.1. and second one is 7.1.-until end

of the season. Periodization principle model is non-linear. Training idea:

out of 7 trainings: develop one capacity 4/7, maintain the rest 3, including

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always speed power (explosive/ fast power) at least 2 times/ week.

Periodization model is wavy, so that every time when microcycle changes,

the intensity and volume of exercises changes also (change the target of

capacity development).

Inside the microcycle, training weights should be a little bit progressive.

Exercises changes when mesocycle changes. Fitness testing takes place

before the start of the first mesocycle, in the end of the first mesocycle and in

the end of the second mesocycle. In one mesocycle there are 3-4

microcycles, and the target of capacity development changes aka.

intensity and volume changes. The whole point of this training program is

to train often with high efficiency but also shortly at a time (only 1-3

exercises per session). This is how the bodies are not too exhausted to

learn volleyball skills afterwards, but to get them even more sharp to be

ready to learn new things and train hard.

These physical training sessions should always be done in the beginning of

the training or as a own session, so that physical trainings are always done

as “fresh” as possible. The idea is, that after the training player feels to be

faster and sharper (body “shouts” to jump and work hard in volleyball

court).

Because of the high frequency of trainings (many times a week), the

working load of one single session is moderate or light. Every rep should be

enjoyable and executed with good technique, never failures in lifting. The

resting day (or super light) before and after the game guarantees the

recovery for the body and giving the maximum sharpness to the games.

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Exercises and weekly planning are done to take into consideration that

volleyball trainings and of course matches are priority number one and

physical trainings don't harm the volleyball session at all, but services

them as after short physical exercise the body is more sharp and ready to

receive volleyball responses and to perform right away in high level (good

and sharp bodies ready for full jumps etc. right at the start of

training/ game.)

-Tests are held on weeks 43-44 and week 1 and after the season. Tests are

weight, fat%, jump, medicine ball, overhead 1kg, squad max1, squad

index, med. ball, overhead 2kg, pullover max3, bench press max1, attack

reach, block reach, overhead press, chin-ups, hanging abs reps, muscle

total endurance, squat + press, abs, block moves pullover, agility and of

course anthropometry: height, fat% and reach without jump.

The following part of the program explains the targets of each capacity developments:

-Proactive/ Maintaining Training (PMT), is the session which prevents injuries,

improves the muscle balance and proprioceptive balance, nerve-muscle coordination

and aerobic capacity. This session consists of aerobic training part in the beginning. It is

mainly hypertrophycal or endurance power type of training for the body. The number

of repetitions are 6-25 in each series. Intensity is mainly low and the required technique

It is well controlled and calm. This training should be done the next day after the game or

in parts after the evening volleyball session – at least once a week.

-Neural maximal power training (NMP), is the session, which develops the neural

maximal power (done safely without extreme repetitions or failures) and explosiveness.

The aim is to increase the conscious and reflective nerve conduction – in other words:

the aim is to recruit as many engine units as possible and fire them as soon as possible
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and as same time as possible. Thus the explosive acts like vertical jump ability

increases. The number of repetitions in series are 1-5 and intensity is very high (the

percentages out of maximum one repetitions is 85-100%) and the way to execute the

exercise is as fast as possible, explosive one.

-Hypertrophic maximal power (HMP), is the session, where the training response is

meant to make the muscle cells bigger by expanding the muscle's cross-area. The

number of repetitions in series is 6-12 and the intensity is moderate (percentages from

maximum 1 record is 60-85%), the speed of movement should be fast and controlled

(the eccentric part can be a bit slower in some exercises – very well controlled – but

concentric part, “push”, should always be fast). In this training program the volume for

lower body is six reps, because the emphasizing is on neural-hypertrophic part of

hypertrophic training, but for upper body the “full” hypertrophic training is used which

means volume also over six repetitions.

-Speed power (SP), is the training session, in which the training response is focused on

elasticity and getting the muscle-nerve system commands faster. The point is on

recruiting part of the slow and as many fast motor units as possible and to increase the

firing frequency of recruited ones. The instant energy resources are used which means

that the work series has to be done in less than 10 seconds. The tendons and elasticity

parts of muscle tissue are loaded. A small portions of lactic acid is produced. speed

power training can be trained the focus on power or on speed depending on the work

loads used (the heavier the loads the more power is trained and the lighter the loads

the more speed is trained). The number of repetitions in series is 5-10. Intensity is

moderate (20-70% and as told it varies according to the wanted impact). The way to

execute each repetition is as fast as possible (maximal speed) and the style should be

continuous from rep. to rep.

-Explosive power (EP), is the training session, where reflectory and neural nerve system

is focused on in addition to reactivity. The aim is to release the speed power elements

of muscles and produce as high (short) power peak as possible. The point is to recruit as

many motor units as possible, fire all of them as simultaneously and rapidly as possible.

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All this should lead to the better vertical jump in volleyball. The only difference to

neural maximal power is that in this case the speed of performance is faster, because

the work load is smaller. Repetitions in series are 1-5 (single rep.-style, opposite of

continuous). Intensity is very high (0-85% depending on exercise). The way to execute is

maximally explosive.

Chart of macrocycle of the whole season and priorities when to emphasize different

part of physical performance in microcycles in each exercise.

WEEK PRIORITIES:

Cycle + weeks priority 1. 2. 3…

Mesocycle 1 NMP- EP/N NMP SP N NMP HM NM

/ priority MP MP P P
microcycle

1:

44,45,46,
47

Mesocycle 1 recovery -

/ microcycle priority

2:48 ( light )

Mesocycle HMP- SP/N HMP HMP SP HMP EP HM

1/ priority MP P
microcycle

3:

49,50,51

Mesocycle 1

/ microcycle recovery -

4: priority

52 (light)

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Exercises are changed when the mesocycle changes. Week 1 is time for

physical tests and there are no jumps other than test jumps.
Mesocycle 2 HMP- EP SP HMP H HMP NM HM
/ priority
MP P P
microcycle

1:

2,3,4
Mesocyle 2 / recovery- HMP HMP NMP SP EP EP SP
microcycle SP- yes EP-

2: priority

5,6,7
Mesocycle 2 recovery- SP SP SP SP SP SP SP
/ microcycle and

3: tapering-

8.9 priority

Mesocycle 2 NMP- NMP HMP NMP SP NMP EP NM

/ microcycle priority
P
4: 10,11

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(*There are translated instructions of some parts for the players

who doesn't speak English – eg Spanish/ Finnish.)

*MONDAYS (if game is on weekday, do this exercise always

the day after, if game is on Saturday, you can do this already on

Sunday if you feel you don't need the day off.)

Choose every time at least A option, B is recommended and C is

voluntary.

A) PROACTIVE/MAINTAINING TRAINING SESSION

-Increase the weights in every or every second session in exercises

(1.-6.) where the tables are attached! So start lightly, put more

weights progressively session after session.

-During this training session, keep the breaks as short as possible (0-

30 seconds, excluding number 2. chin ups and number 4. bench

press where breaks are ~2-3min.)!

1.Cardio 10-20minutes, running mainly, sometimes cycling, swimming or

rowing. / bike, paddle, run….10minutes.

Example: 11.9. 10 min.

running.

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2. Chin ups, narrow grip, 3*maximum reps (if you can do more than 3*10

reps, then every second week: use extra weights tied up around the hip

with the rope, 3*5-8*5-25kg) / leuanveto/ barra livre

Example: 9.10 5+7+9

4*max

5*max

3. Upper back pull (behind (B) or front (F) of your head), wide grip OR

Lower back pull with one hand 3*12*heavy reps, change every week /

ylätalja (eteen tai taakse) tai alatalja yhdellä kädellä, vaihtele viikoittain. /

frontal open punch

Example: 11.9.

3*12*50kg upper F

4*8

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5*6

3*15

6*5

4. Bench press, normal grip + narrow grip, pick up one of the series,

change. / penkkipunnerrus, normaali, suhteellisen leveä ote + kapea ote

(tässä kevyempi paino), valitse jokin sarja, vaihtele. / supine challenge +

arremesso medicine ball

AFTER EVERY SET, DO 3*JUMP PUSH UP OR THROW MEDICINE BALL*3 TO

WALL!

3*10 + 3*10 10+8+6+4+4+8 + 3*8 8+5+5+3+3+5+8 +

3*6

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4*10 12+8+6+4+2 + 4*6 8+4+3+2+1+2+4 + 3*5

5. 1 leg at the time, keep the leg straight and execute dead lift with the

bar 3*8+8*20kg / 1 jalan maastaveto suorin jaloin tangolla (rinta edessä).

/ stiff unilateral

Example: 11.9. X(=done)

*25kg

*30kg

*35kg

*40kg

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6. Calves without shoes, sitting in the machine 3-5*12*heavy OR standing

with 1 leg 20+20sec + 15+15sec + 10+10sec (increase the time 5secs

every week for every series) / pohkeet istuen koneella tai seisten 1 jalalla.

/ tennis-free panturilha

example: 11.9. example: 12.9.

3*12*25kg sitting 20sec+15sec+10sec

standing 1 leg

7. Rotator cuff with the band or light weight 4*4*25 (two times external
and two times internal rotation with elbow down and same series with

elbow up 90 degrees) / kiertäjäkalvosimet eri kulmissa nauhalla tai

kevyellä painolla. / shoulder strengthening

8. The back of the shoulder pull with the rope, aka face-pull 3*12*medium

/ takaolat köysitaljassa. / scapulacao

9. Adductors standing with one leg with pulley 3*10+10*very light /

lähentäjät 1 jalalla taljassa. Keep your balance! / adutor

10. Abductors standing with one leg with pulley 3*10+10*medium /

loitontajat 1 jalalla taljassa. Keep your balance! /abdutor

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11. Quadrizeps isometric stability 3*8+8*5sec (keep stable 5sec when leg

is straight up). / Etureidet istuen jalka kerrallaan, pidä pito kun jalka

suorassa / extensor isometry

12. Hamstrings with machine 3*10*medium/heavy OR 4*6. change

every week, when 4*6 more weights. / Takareidet koneella, vaihtele

sarjoja. / flexor

13. Abdominals 3-5*8 + sides 2*15+15 with own exercise. / Voimapyörä

tangolla + kyljet omavalintaisella liikkeellä / abs

14. 1 leg squad & 1 arm pull (cross) with pulley 3*10 / Ristikkäisveto, 1

jalalla 1 kädellä, pieni kyykky mukana / agachamento com elevacão e

shoulder

15. Vertical row with bar 3*10*medium/heavy / pystysoutu tangolla /

trapeze with bar on the chest

16. Side lift with weights 3*12* 2.5kg-10kg / vipunostot käsipainoin /

Front and side elevation

17. Triceps brachii with pulley 3*12*heavy / ojentajatalja / triceps pulley

18. Reverse hyper 3*10*0-10kg OR Full pull with pulley 3*10*heavy /

pakaranostot ylävartalo tuettuna päinmakuulla tai läpiveto taljalla /

reverse dorsal

B) SWIMMING POOL & STRECTHING 20 min. / elongation

C) MASSAGE

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WARM-UP

DO THIS WARM UP ALWAYS BEFORE SESSIONS 2-7 WITHOUT ANY

BREAK:

-JOINT (KNEES, ANKLES, ELBOWS, SHOULDERS) WARM UP 5MINS INC.

1MIN BALANCE STANDING WITH ONE LEG EYES SHUT

-DYNAMIC MOVEMENTS 5MINS LIKE ANY KINDS OF RUNS: BACKWARDS,

SIDEWAYS, SWING YOUR ARMS ON YOUR SIDES ETC. (IN THE WRESTLING

ROOM OR IN THE HALL.)

-EXECUTE WITH BAR (20KG):

-GOOD MORNING*10

-GOOD MORNING IN ZERCHER SQUAD POS.*10

-PRESS UP (BEHIND AND FRONT OF YOUR HEAD) *10

-DEEP SQUADS*10

-CLEAN*10

-CALVES*10

YOU SHOULD BE A LITTLE BIT OF OUT OF BREATH NOW, READY TO

START FULL STRENGTH SESSION! IF YOU STILL FEEL TIRED ETC, CHECK

“Nutrition and guidance for optimal performance” –SHEET AGAIN AND

FIND OUT WHAT YOU CAN DO BETTER BEFORE TRAINING STARTS (like go

to bed earlier last night, wake up earlier, have a morning walk, eat

proper breakfast etc.)! TAKE A SIP OF WATER AND START YOUR

INDIVIDUAL SESSION!
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-Increase the weights according to percentages. Estimate your load from

maximum 1 repetition or take it from test results. Pay attention that

During the program your strengths will develop so your estimated

maximum 1 repetition is better later than at the beginning of the program.

Thus you may use a bit higher weights with same percentages during

program.

The idea of this program is to make you stronger and faster – without

making your muscle-nerve -system tired (if the physical session is before

morning volleyball) so mainly each set of reps consists 1) power element 2)

explosive element and 3) plyometric element. This is how we can make

sure, that the stimulus stresses your body the way that 1) we can recruit as

many motor units (both slow and fast ones) as possible by a couple of

maximal / submaximal reps in the first phase eg squat, then

IMMEADIATELY after we should grab the bar to execute some reps of 2)

explosive element, eg snatch, to command the motor units to fire as

same time as possible with great synchronization and then finalize the set

of reps with 3) plyometric reps like jump on the box to get it as close as

volleyball requirements (vertical jump) as possible. This combination

should be done safely and efficiently of course – but also as quickly as

possible, so that we would use immediate energy sources (ATP&CrP), so try

to keep the set in the area of 7-20 seconds depending on what kind of

exercise you are doing. You should feel energetic, fast, powerful and

explosive – simply great afterwards! Ready to react and jump like crazy in

volleyball session! This method is one type of contrast power-exercise, in

which the phosphorylation of myosin chains increases so that central

nerve-system and motor units get activated greatly given faster and
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stronger output power in the movements needed in volleyball, such as

vertical jump.

TUESDAYS (some exceptions)

BEFORE MORNING VOLLEYBALL TRAINING (come to hall at least 30mins

before volleyball time starts):

-WARM UP (CHECK ABOVE)

Mesocycle 1:

1. Leg press with one leg + press up + jumps on the box/

Jalkaprässi yhdellä jalalla+ saksityöntö + hypyt boxille

First week is reserved just to get used with movements and exercises. Chart has divided

into 3 parts. Left one tells when the training session will be done. The middle part of the

chart tells the volume (number reps. & series) and intensity (100% = maximum 1

repetition). Breaks between the sets have been told like “2mins.” Inside the ”()” is one

set which should be done non-stop. Outside of “()” is the number of how many times

the whole set is done, like “3* (…)” which means that this time it should be done three

times. To the right part of the chart player should mark the weights used and short

comment how the feeling of exercise. So this program is the training diary at the same
time.

Ensimmäinen viikko on totuttelua suoritettaviin liikkeisiin. Taulukko on jaettu kolmeen

sarakkeeseen. Vasen sarake kertoo harjoitteen suoritusajankohdan. Keskimmäinen

palkki kertoo harjoitteen volyymin eli sarjat ja toistot ja intensiteetin eli kuorman

suuruuden (100%=max 1 toisto). Sulkujen ulkopuolella oleva number, tässä

tapauksessa ”3*” –merkintä, tarkoittaa että koko suluissa oleva setti tehdään kolme

kertaa. Sulkujen takana oleva merkintä ”pal. x min” tarkoittaa palautusta SETTIEN

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välissä. Sulkujen sisällä oleva sarja tehdään aina kaikki heti peräjälkeen ilman mitään

lepoja, vain tarvittava nopea siirtyminen suorituspaikalta toiselle. Esimerkiksi

ensimmäisen tiistain sarja on siis 5 kertaa maastaveto 50%:lla maksimista ja heti

perään yhden kerran rinnalleveto 40%:lla maksimista ja heti perään yksi iskutushyppy

korokkeelle ja TÄMÄ KOKO SETTI KOLME KERTAA. Oikealla olevaan sarakkeeseen

pelaaja merkitsee käyttämänsä painot sekä mahdolliset kommentit ja tuntemukset, eli

esim. ”60kg + 40kg, helppo ja terävä” joka tarkoittaa että maastavedossa on käytetty

(50%) 60:tä kiloa ja rinnallevedossa 40:tä kiloa.

Keywords in Finnish because it is shorter!

Translations: before morning volleyball training = ennen aamulajia

pal.=recovery / break

you 30.10.ennen 3*(5*50%+1*40%+1)

aamulajia pal.2min

Next 3 weeks neural maximal power + weightlifting + jumping. Seuraavat 3 viikkoa

tehdään tässä liikkeessä hermostollista maksimivoimaa ja kontrastivoimana

painonnostoliike and hippy.

you 6.11. ennen 3*(2*85%+2*50%+2)

aamulajia pal.3min

you 13.11.ennen 3*(3*80%+2*60%+1)

aamulajia pal.4min

you 20.11.ennen 3*(1*90%+2*70%+3)

aamulajia pal.4min

Next week is light. Recover. Speed power.

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

and I'll be there for you.

you 27.11.ennen 3* (5*50%+0+0) pal.2min

aamulajia

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Next 3 weeks is speed power.

you 4.12. ennen 3*(6*30%+1*80%+1)

aamulajia pal.4min

you 11.12.ennen 3*(6*40%+1*85%+1)

aamulajia pal.4min

you 17.12.ennen 3*(6*50%+1*90%+1)

aamulajia pal.5min

Light, recover.Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee

toistot nopeana ja jatkuvana eli pikavoimaa.

you 25.12. omalla ajalla 4*(3*50%+2*50%+1)

pal.2min

2. Throw medicine ball 3-5kg from squad to above your head 3*3 /

common and common.

First week of January is for tests.

Tammikuun ensimmäinen viikko on testiviikko, mutta muuten hypytön ja

kehoa rasittamaton. Hermoston on tarkoitus levätä ja kuntoutua kevään

we will be waiting for you.

Change of exercises as mecocycle changes. Liikkeet vaihtuvat mesosyklin

vaihtuessa.

Mesocycle 2:

1. Back squat + jumps with bar up high + reading block jump

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Takakyykky (90 astetta) + saksaushyppely tanko suorilla käsillä +lukeva

torjunta hyppy (kädet ylhäällä korvien tasolla jo valmiiksi)

Explosive power.

ti 8.1.ennen aamulajia 3*(2*75%+3sec*20kg+1)

pal.3m.

you 15.1. ennen 3*(2*80%+3sec*30kg+2)

aamulajia pal.4min

ti 22.1.ennen 3*(2*90%+3sec*40kg+2)

aamulajia pal.4min

Hypertrophic power.

you 29.1.ennen 3*(6*75%+5sec*40kg+1)

aamulajia pal.2m.

you 5.2. ennen 3*(6*78%+5sec*40kg+1)

aamulajia pal.4min

ti 12.2.ennen 3*(6*80%+5sec*40kg+1)

aamulajia pal.4min

Recover.

Seuraavat 2 kaksi harjoitusta ovat kevyitä, jolloin tarkoituksena on palautua, mutta

toisaalta pitää beautiful aktiivisena. Tee toistot nopeana ja jatkuvana eli

pikavoimaa.

ma 18.2. omalla ajalla 4*(3*50%+3sec*20kg+1)

pal.2min

you 26.2. ennen 3*(2*40%+3sec*20kg+1)

aamulajia pal.2min

Maximal neural power.

Seuraavat 2 harjoitusta ovat hermostollista maksimivoimaa, jossa säilytetään

hankitut maksimivoimatasot kauden loppuvaihetta varten.

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2.3. Omalla ajalla 3*(3*90%+3sec*50kg+2)

pal.4min

you 12.3. omalla ajalla 3*(2*92%+3sec*50sec+2)

pal.4min

2. Throw medicine ball 3-5kg from squad to above your head 3*3 /

common and common.

VOLLEYBALL SESSION

AFTER MORNING VOLLEYBALL TRAINING:

Mesocycle 1:

3. Military press with bar / dumbbells (table) + throw basketball up using

only hands*3 (same position than in press) after every set /

pystypunnerrus edestä tangolla/ pystypunnerrus käsipainoin +

koripallonheitto

Get familiar with the exercise. Totuttelua liikkeeseen.

ti 30.10.aamulajin jälkeen 3*(5*50%+3) pal.2min

Neural maximal power. Seuraavat 3 viikkoa tehdään tässä liikkeessä hermostollista

maximivoimaa.

ti 6.11. aamulajin jälkeen 3*(5*85%+3) pal.3min

ti 13.11. aamulajin 4*(4*90%+3) pal.3min

jälkeen

ti 20.11. aamulajin 5*(3*95%+3) pal.3min

jälkeen

Light week. Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee

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toistot nopeana ja jatkuvana eli pikavoimaa.

ti 27.11. aamulajin 3* (5*50%+2) pal.2min

jälkeen

Speed power.Seuraavat 3 viikkoa tehdään pikavoimaa.

ti 4.12. aamulajin jälkeen 3*(6*30%+3) pal.2min

ti 11.12. aamulajin 3*(6*40%+2) pal.2min

jälkeen

ti 17.12. aamulajin 3*(6*50%+1) pal.2min

jälkeen

Light. Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot

nopeana ja jatkuvana eli pikavoimaa.

you 25.12. omalla ajalla 4*(3*50%+1) pal.2min

Mesocycle 2:

3. Overhead press behind the neck + throw of basketball/ Punnerrus

niskan takaa tangolla tai pystypunnerrus käsipainoin + koripallonheitto*3

Speed power.

you 8.1.aamulajin 3*(2*75%+2) pal.3m.

jälkeen

ti 15.1. aamulajin 3*(2*80%+2) pal.3min

jälkeen

ti 22.1.aamulajin 3*(2*85%+2) pal.3min

jälkeen

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Hypertrophic.

ti 29.1. aamulajin 3*(6*80%+2) pal.2.5m.

jälkeen

ti 5.2. aamulajin 3*(6*83%+2) pal.2.5min

jälkeen

ti 12.2.aamulajin 3*(6*86%+2) pal.2.5min

jälkeen
Light. Seuraavat 2 kaksi harjoitusta ovat kevyitä, jolloin tarkoituksena on palautua,

mutta toisaalta pitää beautiful aktiivisena. Tee toistot nopeana ja jatkuvana eli

pikavoimaa.

ma 18.2. omalla ajalla 4*(5*50%+2) pal.2min

ti 26.2. aamulajin 3*(5*40%+2) pal.2min

jälkeen
Neural Maximal power. Seuraavat 2 harjoitusta ovat hermostollista maksimivoimaa,

jossa säilytetään hankitut maksimivoimatasot kauden loppuvaihetta varten.

2.3. Omalla ajalla 3*(3*90%+2) pal.4min

ti 12.3. omalla ajalla 3*(2*95%+2) pal.4min

BEFORE EVENING VOLLEYBALL TRAINING:

WARM-UP

Mesocycle 1:

1.Leg press with 2 legs + press up + jumps with the bar / Prässi 2 jalalla +

tastyöntö + hypyt tangolla

Easy start. Ensimmäinen viikko on totuttelua suoritettaviin liikkeisiin.

ti 30.10.ennen iltalajia 3*(5*50%+1*40%+1*20kg)

pal.2min

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Neural max power. Seuraavat 3 viikkoa tehdään tässä liikkeessä hermostollista

maksimivoimaa ja kontrastivoimana painonnostoliike ja hyppy.

ti 6.11. ennen iltalajia 3*(2*85%+2*50%+2)

pal.3min

ti 13.11.ennen iltalajia 3*(3*80%+2*60%+1)

pal.4min

ti 20.11.ennen iltalajia 3*(2*90%+2*70%+3)

pal.4min

Light. Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot

nopeana ja jatkuvana eli pikavoimaa.

ti 27.11.ennen iltalajia 3* (5*50%+0+0) pal.2min

Hyper+neural+speed. Seuraavat 3 viikkoa tehdään hypertrofis-hermostollista

maksimivoimaa ja lyhyt kontrastivoima.

ti 4.12. ennen iltalajia 3*(6*72%+1*80%+1)

pal.4min

ti 11.12.ennen iltalajia 3*(6*75%+1*85%+1)

pal.4min

ti 17.12.ennen iltalajia 3*(6*78%+1*90%+1)

pal.5min

Light. Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot

nopeana ja jatkuvana eli pikavoimaa.

you 25.12. omalla ajalla 4*(3*50%+2*50%+1)

pal.2min

2. Throw the medicine ball / Kuntopallonheitto pään yli eteen*5kg

As fast throws as possible. Tee toistot nopeana ja jatkuvana eli pikavoimaa.

you 30.10.ennen iltalajia 3*5 pal.1min

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you 6.11. in iltalajia 3*5 pal.1min

you 13.11. ennen iltalajia 4*6 pal.1min

you 20.11. ennen iltalajia 5*5 pal.1min

you 27.11. ennen iltalajia 3*8 pal.1min

you 4.12. in the history 3*8 pal.1min

you 11.12. ennen iltalajia 3*8 pal.1min

you 17.12. ennen iltalajia 3*8 pal.1min

you 25.12. omalla ajalla 4*6 pal.1min

3. Abs hanging. Almost max reps. / Vatsat roikkuen 2*80%toistomax, eli

pari toistoa voi jäädä säästöön.

example:
12+10

and

Change the movements as mesocycle changes.

Mesocycle 2:

Step up to the bench with bar + block jump / penkille nousu tanko

niskassa + torjuntahyppy ristiaskeleella

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Speed power 3 weeks. Seuraavan 3 viikon ajan tehdään tässä liikkeessä pikavoimaa.

you 8.1.ennen iltalajia 3*(3+3*40%+2) pal.2m.

ti 15.1. ennen iltalajia 3*(3+3*50%+2) pal.3min

ti 22.1.ennen iltalajia 3*(3+3*55%+2) pal.3min

Hyper+Neural. Seuraava 3 viikkoa tehdään hypertrofis-hermostollista

maximivoimaa.

ti 29.1. ennen iltalajia 3*(6+6*80%+1) pal.3m.

but 4.2. what is this? 3*(6+6*83%+1) pal.3min

ti 12.2.ennen iltalajia 3*(6+6*86%+1) pal.3min

Light. Seuraava harjoitus on kevyt, jolloin tarkoituksena on palautua, mutta toisaalta

pitää beautiful aktiivisena. Tee toistot nopeana ja jatkuvana eli pikavoimaa.

ma 18.2. omalla ajalla 2*(5+5*50%+1) pal.2min

Neural max. Seuraavat 2 harjoitusta ovat hermostollista maksimivoimaa, jossa

säilytetään hankitut maksimivoimatasot kauden loppuvaihetta varten.

2.3. Omalla ajalla 3*(3+3*90%+1) pal.4min

you 12.3. omalla ajalla 3*(2+2*95%+1) pal.4min

2. Overhead press. + Medicine ball thrown over the head. /

Pystypunnerrus + Kuntopallonheitto pään yli eteen 3kg

Explosive. Seuraavan 3 viikkoa tehdään tässä liikkeessä räjähtävää voimaa.

you 8.1.ennen iltalajia 3*(2*75%+3) pal.2m.

ti 15.1. ennen iltalajia 3*(2*80%+3) pal.2min

ti 22.1.ennen iltalajia 3*(2*85%+3) pal.2min

Hyper+ neural. Seuraava 4 viikkoa tehdään hypertrofis-hermostollista

maximivoimaa.

ti 29.1. ennen iltalajia 3*(6*80%+2) pal.2.5m.

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but 4.2. what is this? 3*(6*83%+2) pal.2.5min

ti 12.2.ennen iltalajia 3*(6*86%+2) pal.2,5min

Light. Seuraava harjoitus on kevyt, jolloin tarkoituksena on palautua, mutta toisaalta

pitää beautiful aktiivisena. Tee toistot nopeana ja jatkuvana eli pikavoimaa.

ma 18.2. omalla ajalla 4*(5*50%+2) pal.2min

Neural. Seuraavat 2 harjoitusta ovat hermostollista maksimivoimaa, jossa

säilytetään hankitut maksimivoimatasot kauden loppuvaihetta varten.

2.3. Omalla ajalla 3*(3*90%+2) pal.4min

ti 12.3. omalla ajalla 3*(3*95%+2) pal.4min

3. Abs hanging. / Vatsat roikkuen 2*80%toistomax, eli pari toistoa voi

it is a good idea.

esim.

12+10

WEDNESDAYS (SOME EXCEPTIONS)

MORNING, OWN TIME

WARM-UP

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Mesocycle1:

1. Wide squad + push behind with bar + attack jump /

Leveä kyykky + Tasatyöntö niskasta + iskulyöntihyppy / leveässä kyykyssä,

leveä asento (lähes “sumo”), jalkaterät selvästi ulospäin, paino

korostetusti kantapäillä ja jalkaterän ulkosivuilla -> jalan takaosat (pakarat

and take it) take it

Easy. Everything is fine.

that 31.10.oma aika 3*(5*50%+3*40%+2)

aamulla pal.2min

Speed power. Seuraavat 3 viikkoa tehdään tässä liikkeessä pikavoimaa.

ke 7.11. oma aika 3*(5*30%+2*50%+1)

aamulla pal.3min

ke 14.11. what's up 3*(5*40%+2*55%+1)

aamulla pal.3min

on 21.11. come on 3*(5*50%+2*60%+1)

aamulla pal.3min

Light. Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot

nopeana ja jatkuvana eli pikavoimaa.

on 28.11. what's up 3* (5*30%+2*30%+2)

aamulla pal.2min

Hyper + neural. Seuraavat 3 viikkoa tehdään hypertrofis-hermostollista

maximivoimaa.

ke 5.12. what's up 3*(6*75%+1*65%+1)

aamulla pal.3min

ke 12.12. oma aika 3*(6*78%+1*70%+1)

aamulla pal.3min

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ke 18.12. oma aika 3*(6*81%+1*75%+1)

aamulla pal.3min

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

and I'll be there for you.

ke 26.12. omalla ajalla 4*(3*50%+2*50%+2)

pal.2min

2. Overhead press with pace from legs + push back with snatch grip +

medicine ball to the roof with almost straight legs (more with

hands)

Vauhtipunnerrus + takatyöntö tempausotteella + kuntopallonheitto

seisten suoraan ylös käsillä, jaloilla vain pieni ojennus suurella

polvikulmalla

Everything is fine.

that 31.10.oma aika 3*(5*50% + 3+3*40%+

aamulla 2+2) pal.2min

Seuraavat 3 viikkoa tehdään tässä liikkeessä hermostollista maksimivoimaa.

ke 7.11. oma aika 3*(3*85%+ 2+2*70% +

aamulla 1+1) pal.4min

ke 14.11. what's up 3*(3*87%+ 2+2*75%+

aamulla 1+1) pal.4min

on 21.11. come on 3*(3*90%+ 2+2*80%+

aamulla 1+1) pal.4min

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

and I'll be there for you.

91
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on 28.11. what's up 3*(5*30%+ 2+2*30% +

aamulla 2+2) pal.2min

Seuraavat 3 viikkoa tehdään pikavoimaa.

ke 5.12. what's up 3*(3*40%+ 2+2*40%+

aamulla 2+2) pal.3min

ke 12.12. oma aika 3*(4*40% + 2+2*45%

aamulla +2+2) pal.3min

ke 18.12. oma aika 3*(5*40%+ 2+2*50%

aamulla +2+2) pal.3min

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

and I'll be there for you.

ke 26.12. omalla ajalla 4*(6*30%+ 2+2*50%+

2+2) pal.2min

3.Incline bench press with dumbbels + medicine ball to wall / Vinopenkki

käsipainoin + kuntopallon (3-5kg) heitto edestä seinään

Everything is fine.

that 31.10.oma aika 3*(5*50% + 3) pal.2min

aamulla

Seuraavat 3 viikkoa tehdään tässä liikkeessä hermostollista maksimivoimaa.

ke 7.11. oma aika 3*(5*85%+ 3) pal.4min

aamulla

ke 14.11. what's up 3*(5*90%+ 3) pal.4min

aamulla

on 21.11. come on 3*(4*92.5%+ 3) pal.4min

aamulla

92
Machine Translated by Google

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

ja jatkuvana eli pikavoimaa. Tee tämä vinopenkki tangolla.

on 28.11. what's up 3*(5*30%+ 4) pal.2min

aamulla

Seuraavat 3 viikkoa tehdään pikavoimaa, tee vinopenkki tangolla.

ke 5.12. what's up 3*(4*40%+ 4) pal.2min

aamulla

ke 12.12. oma aika 3*(4*45% + 4) pal.3min

aamulla

ke 18.12. oma aika 3*(4*50%+ 4) pal.2min

aamulla

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

ja jatkuvana eli pikavoimaa, tee tangolla.

ke 26.12. omalla ajalla 4*(6*30%+ 4) pal.2min

Mesocycle 2:

1. Front squat + jump over the barrier / etukyykky + aitahyppy

Seuraavan 3 viikon ajan tehdään tässä liikkeessä hypertrofis-hermostollista

maximivoimaa.

what 9.1.oma aika 3*(5*80% + 2) pal.2m.

aamulla

ke 16.1.oma aika, 3*(5*85% + 2) pal.3min

aamu

that 23.1.oma aika, 3*(4*90% +2) pal.3min

aamu

Seuraava 3 viikkoa tehdään hermostollista maksimivoimaa.

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Machine Translated by Google

ke 30.1. what is this 3*(3*92.5% +2) pal.4m.

aamu

you 5.2. ennen aamulajia 3*(2*95% +2) pal.4min

ke 13.2.oma aika 3*(2*97.5%+2) pal.4min

aamu

Seuraava harjoitus on kevyt, jolloin tarkoituksena on palautua, mutta toisaalta pitää

beautiful aktiivisena. Tee toistot nopeana ja jatkuvana eli pikavoimaa.

ti 19.2. ennen iltalajia 2*(3*30% + 1) pal.2min

Seuraavat 2 harjoitusta ovat hermostollista maksimivoimaa, jossa säilytetään hankitut

maksimivoimatasot kauden loppuvaihetta varten.

your 3.3. omalla ajalla 3*(1*100%+1) pal.4min

ke 13.3. omalla ajalla 3*(2*90%+1) pal.4min

Play off –vaiheen fyysinen harjoittelu toteutetaan kokonaisuudessaan joukkueen

yhteisharjoituksina, joihin ohjeet tulevat erillisinä fysiikkavalmentajalta ryhmittäin.

Kauden jälkeen testataan ominaisuudet vielä kerran.

2.Incline bench press + medicine ball / Vinopenkki tangolla +

kuntopallonheitto edestä seinään

Seuraavan 3 viikon ajan tehdään tässä liikkeessä hypertrofista maksimivoimaa.

ke 9.1. what's up 3*(8*75%+ 3) pal.3m.

aamulla

ke 16.1.oma aika, 3*(8*80% + 3) pal.3min

aamu

that 23.1.oma aika, 3*(8*85% +3) pal.3min

aamu

Seuraava 3 viikkoa tehdään hermostollista maksimivoimaa.

94
Machine Translated by Google

ke 30.1. what is this 3*(6*87.5%+3) pal.4m.

aamu

you 5.2. ennen 3*(4*90% +3) pal.4min

aamulajia

ke 13.2.oma aika 3*(2*97.5%+3) pal.4min

aamu

Seuraava harjoitus on kevyt, jolloin tarkoituksena on palautua, mutta toisaalta pitää

beautiful aktiivisena. Tee toistot nopeana ja jatkuvana eli pikavoimaa.

ti 19.2. ennen iltalajia 2*(4*30% + 4) pal.2min

Seuraavat 2 harjoitusta ovat hermostollista maksimivoimaa, jossa säilytetään

hankitut maksimivoimatasot kauden loppuvaihetta varten.

your 3.3. omalla ajalla 3*(3*95%+3) pal.4min

ke 13.3. omalla ajalla 3*(3*97%+3) pal.4min

BEFORE EVENING VOLLEYBALL TRAINING

WARM-UP

Mesocycle 1:

1. Back squat + push + drop jump /

Takakyykky + saksityöntö+podertushyppy seisaaltaan

Ensimmäinen viikko lepo testien jälkeen.

ke 31.10.lepo

Seuraavat 3 viikkoa tehdään tässä liikkeessä hermostollista maksimivoimaa.

ke 7.11. ennen iltalajia 3*(3*87%+2*60%+2)

pal.3min

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Machine Translated by Google

ke 14.11. ennen iltalajia 3*(2*90%+2*70%+1)

pal.3min

ke 21.11. ennen iltalaji 3*(1*93%+2*80%+1)

pal.4min

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

and I'll be there for you.

ke 28.11. ennen iltalajia 3*(5*30%+2*30%+1)

pal.2min

Seuraavat 3 viikkoa tehdään hypertrofis-hermostollista maksimivoimaa.

ke 5.12. ennen iltalajia 3*(6*75%+2*65%+1)

pal.3min

ke 12.12. ennen iltalajia 3*(6*78%+2*70%+1)

pal.3min

ke 18.12. ennen iltalajia 3*(6*81%+2*75%+1)

pal.3min

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

and I'll be there for you.

ke 26.12. omalla ajalla 4*(3*50%+2*50%+2)

pal.2min

2. Calves / Pohkeet tangolla (smith jos käytössä) 3*8*60kg TAI 3*6*100kg

+ pohjehypyt*3, vaihtele viikoittain

3.Abs / Vatsa taljassa RASKAITA TOISTOJA 3*8*MAX LISÄPAINO TAI 4*6

MAX LISÄPAINO, vaihtele viikoittain

Mesocycle 2:

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Machine Translated by Google

1. Lunges walk with dumbells + one leg jump & careful landing to the same

one leg / askelkyykkykävely (käsipainot lisäpainoksi) + yhden jalan

hippy ja alastulo huolellisesti joustaen myös yhdelle jalalle

Seuraavan 3 viikon ajan tehdään tässä liikkeessä hypertrofis-hermostollista

maximivoimaa.

ke 9.1.ennen iltalajia 3*(6+6*80% + 6+6)

pal.3m.

ke 16.1. ennen iltalajia 3*(6+6*83% + 6+6)

pal.3min

ke 23.1. ennen iltalajia 2*(6+6*85% + 6+6)

pal.3min

Seuraava 3 viikkoa tehdään räjähtävää voimaa.

ke 30.1. ennen iltalajia 3*(2+2*60% + 3+3)

pal.3m.

you 5.2. ennen aamulajia 3*(2+2*70% + 2+2)

pal.3min

ke 13.2.oma aika aamu 3*(2+2*80% + 2+2)

pal.3min

Seuraava harjoitus on kevyt, jolloin tarkoituksena on palautua, mutta toisaalta pitää

beautiful aktiivisena. Tee toistot nopeana ja jatkuvana eli pikavoimaa.

ti 19.2. ennen iltalajia 2*(3+3*30% + 2+2)

pal.2min

Seuraavat 2 harjoitusta ovat hermostollista maksimivoimaa, jossa säilytetään hankitut

maksimivoimatasot kauden loppuvaihetta varten.

your 3.3. omalla ajalla 3*(2+2*90% + 2+2)

pal.4min

ke 13.3. ennen iltalajia 3*(2+2*95% + 2+2)

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Machine Translated by Google

pal.4min

Play off –vaiheen fyysinen harjoittelu toteutetaan kokonaisuudessaan joukkueen

yhteisharjoituksina, joihin ohjeet tulevat erillisinä fysiikkavalmentajalta ryhmittäin.

Kauden jälkeen testataan ominaisuudet vielä kerran.

2.Calves / Pohkeet tangolla (smith jos käytössä) YHDELLÄ JALALLA

3*8+8*40kg TAI 3*6+6*80kg + pohjehypyt yhdellä jalalla*3, vaihtele

viikoittain

3. Abs / Vatsaliike istumaannousu-asennossa: pelkät pakarat koskee

lattiaan, levypaino käsissä, mahdollisimman suorin käsivarsin kosketus

sivulle lattiaan 3*10+10*10kg TAI 4*6+6*20kg, vaihtele viikoittain

THURSDAYS (some exceptions)

BEFORE MORNING VOLLEYBALL TRAINING

WARM-UP

1. Stable Lunges with bar + 1 leg jump to box / Askelkyykky tangolla

etujalkaa vaihtamatta eli koko sarjan ajan “pumpataan” toistot

yhdellä jalalla täyteen ja sitten toisella jalalla, eli yksi ´vaihto´ vain +

1 hippie road

Totuttelua liikkeeseen. Työnnä jalalla alhaalta KANTAPÄÄN KAUTTA jotta liikkeen

kohdistus osuu takareidelle ja pakaraan. Ask kontrolli alasmenossa (pikavoimassa

nopeasti myös alas), mutta ylös terävästi kantapään kautta täysillä. Hypyissä kädet

mukana torjuntalähtöasennosta ja alastulo pehmeästi.

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Machine Translated by Google

to 1.11. ennen 3* (3+3*30% + 2+2)

aamulajia pal.2min.

Seuraavat 3 viikkoa tehdään tässä liikkeessä hypertrofis-hermostollista maksimivoimaa

to 8.11. ennen aamulajia 3*(5+5*80%+ 3+3) pal.3min

to 15.11. ennen 3*(5+5*82%+ 3+3) pal.3min
aamulajia

to 22.11. ennen 2*(5+5*84%+ 3+3) pal.3min

aamulajia

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

and I'll be there for you.

to 29.11. ennen 2*(3+3*30%+ 2+2)

aamulajia pal.2min

Seuraavat 3 viikkoa tehdään räjähtävää voimaa.

to 6.12. ennen aamulajia 3*(2+2*50%+ 2+2) pal.3min

to 13.12. ennen 3*(2+2*55% + 3+3)
aamulajia pal.3min

to 20.12. ennen 3*(2+2*60% + 3+3)

aamulajia pal.3min

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

ja jatkuvana eli pikavoimaa. Jatkuva dynaaminen liike.

to 27.12. ennen 2*(4+4*30%+ 2+2) pal.2min

aamulajia

Mesocycle 2:

1. Lunges with leg up in back + push front + jump with dumbells /

99
Machine Translated by Google

Pakaraliike tangolla niin (askelkyykkymäinen) että takajalka on korokkeella

+tastyöntö edestä + hyppy käsipainoin korokkeelle

Seuraavan 3 viikon ajan tehdään tässä liikkeessä hermostollista maksimivoimaa.

to 10.1.ennen 3*(3+3*80% + 2*60% +

aamulajia 2*80%) pal.3m.

to 17.1. ennen 3*(3+3*85%+2*70%+2*85%)3min

aamulajia
to 24.1. ennen 2*(2+2*87% + 2*75% +2*80%)

aamulajia pal.3min

Seuraava 3 viikkoa tehdään räjähtävää voimaa.

to 31.1. ennen 3*(2+2*60% + 2*77.5% +

aamulajia 2*50%) pal.3m.

ke 6.2. omalla ajalla 3*(2+2*70% + 2*80%

+2*60%) pal.3min

to 14.2.ennen 3*(2+2*80% + 2*82.5%

aamulajia +2*70%) pal.3min

Seuraava viikko on lepo tästä liikkeestä.

20.2. ottelu. 21.2. huoltovoima, 22.2. valmistelu otteluun.

Seuraavat 2 harjoitusta ovat räjähtävää voimaa.

ma 4.3. omalla ajalla 3*(2+2*50% + 3*75% +

2*20%) pal.4min
to 14.3. ennen 3*(2+2*60% + 2*80% +

aamulajia 2*30%) pal.4min

Play off –vaiheen fyysinen harjoittelu toteutetaan kokonaisuudessaan joukkueen

yhteisharjoituksina, joihin ohjeet tulevat erillisinä fysiikkavalmentajalta ryhmittäin.

Kauden jälkeen testataan ominaisuudet vielä kerran.

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Machine Translated by Google

AFTER MORNING VOLLEYBALL TRAINING

Mesocycle 1:

2.Bench press + medicine ball / Penkki käsipainoin + kuntopallon (1-3kg)

heitto seinään rinnan päältä

Everything is fine.

to 1.11. aamulajin 3* (5*30% + 2) pal.2min.

jälkeen

Seuraavat 3 viikkoa tehdään tässä liikkeessä hypertrofis-hermostollista maksimivoimaa

to 8.11. aamulajin 3*(8*70% + 3) pal.3min

jälkeen

to 15.11. aamulajin 3*(8*75% + 3) pal.3min

jälkeen

to 22.11. aamulajin 3*(8*78% + 3) pal.3min

jälkeen

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

and I'll be there for you.

to 29.11. aamulajin 2*(6*30% +4) pal.2min

jälkeen

Seuraavat 3 viikkoa tehdään räjähtävää voimaa.

to 6.12. aamulajin 3*(4*50% + 3) pal.3min

jälkeen

to 13.12. aamulajin 3*(4*60% + 3) pal.3min

jälkeen

to 20.12. aamulajin 3*(3*70% +3) pal.3min

101
Machine Translated by Google

jälkeen

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

ja jatkuvana eli pikavoimaa. Jatkuva dynaaminen liike.

to 27.12. aamulajin 2*(4+4*30%+ 2+2) pal.2min

jälkeen

Mesocycle 2:

2. Bench press + medicine ball / Penkki tangolla + kuntopallon (1-3kg)

heitto seinään rinnan päältä

Seuraavan 3 viikon ajan tehdään tässä liikkeessä hermostollista maksimivoimaa.

to 10.1. aamulajin 3*(5*80% + 3) pal.3m.

jälkeen

to 17.1. aamulajin 3*(3*90% + 3) pal.3min

jälkeen

to 24.1. aamulajin 3*(2*95% + 3) pal.3min

jälkeen

Seuraava 3 viikkoa tehdään räjähtävää voimaa.

to 31.1. aamulajin 3*(3*60% + 3) pal.3m.

jälkeen

ke 6.2. omalla ajalla 3*(2*70% + 3) pal.3min

to 14.2. aamulajin 4*(1*80% + 3) pal.3min

jälkeen

Seuraava viikko on lepo tästä liikkeestä.

20.2. ottelu. 21.2. huoltovoima, 22.2. valmistelu otteluun.

Seuraavat 2 harjoitusta ovat räjähtävää voimaa.

102
Machine Translated by Google

ma 4.3. omalla ajalla 3*(3*40% + 3) pal.2min

to 14.3. aamulajin 3*(3*50% + 3) pal.2min

jälkeen

Play off –vaiheen fyysinen harjoittelu toteutetaan kokonaisuudessaan joukkueen

yhteisharjoituksina, joihin ohjeet tulevat erillisinä fysiikkavalmentajalta ryhmittäin.

Kauden jälkeen testataan ominaisuudet vielä kerran.

BEFORE EVENING VOLLEYBALL TRAINING

WARM-UP

Mesocycle 1:

1. Squat (halfway) + block jump / Puolikyykky + torjuntahyppy

paikaltaan

Totuttelua liikkeeseen. Kannattaa käyttää eri kenkiä kuin salissa jotta kengät eivät kulu

vaimennuksista puhki kun on paljon painoa tangossa. Myös mahdollinen tukivyön

käyttö tässä suositeltavaa.

to 1.11. ennen iltalajia 3* (3*60% + 2) pal.2min.

Seuraavat 3 viikkoa tehdään tässä liikkeessä hermostollista maksimivoimaa

to 8.11. in the history 3*(3*85% + 2) pal.3min

to 15.11. ennen iltalajia 3*(3*87% + 2) pal.3min

to 22.11. ennen iltalajia 2*(3*90% + 3) pal.3min

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

and I'll be there for you.

to 29.11. ennen iltalajia 2*(5*30% + 2) pal.2min

Seuraavat 3 viikkoa tehdään hypertrofis-hermostollista voimaa.

to 6.12. ennen aamulajia 3*(6*75% +2) pal.3min

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Machine Translated by Google

to 13.12. ennen 3*(6*78% +2) pal.3min

aamulajia

to 20.12. ennen 3*(6*85% +3) pal.3min

aamulajia

Seuraava viikko on kevyt viikko, jolloin tarkoituksena on palautua. Tee toistot nopeana

ja jatkuvana eli pikavoimaa. Jatkuva dynaaminen liike.

to 27.12. ennen 2*(4*40% + 2) pal.2min

aamulajia

2.Abs eccentric / Vatsaliike: jalkojen eksentrinen lasku hartianojasta

hitaasti 3*5-8

Mesocycle 2:

1. Halfway front squat + agility with bar + block steps and jump /

Puolietukyykky (muurame gym) + saksausliike jaloilla mahd.nopeasti tanko

suorilla käsillä + nopea torjuntaliike ja hyppy laitatorjunnassa sivulaukka-

askeleilla

Seuraavan 3 viikon ajan tehdään tässä liikkeessä hypertrofis-hermostollista

maximivoimaa.

to 10.1. ennen 3*(6*75% + 3sek*20kg + 2)

iltalajia pal.3m.

to 17.1. ennen 3*(6*80%+4sek*20kg+2)3min

iltalajia
to 24.1. ennen 2*(6*82% + 3sek*20kg +2)

104
Machine Translated by Google

iltalajia pal.3min

Seuraava 3 viikkoa tehdään pikavoimaa.

to 31.1. ennen 3*(3*60% + 4sek*30kg + 2)

iltalajia pal.2m.

ke 6.2. omalla ajalla 3*(4*50% + 4sek*30kg +2)

pal.2min

to 14.2. ennen 3*(5*40% + 4sek*30kg +2)

iltalajia pal.3min

Seuraava viikko on lepo tästä liikkeestä.

20.2. ottelu. 21.2. huoltovoima, 22.2. valmistelu otteluun.

Seuraavat 2 harjoitusta ovat hermostollista voimaa.

ma 4.3. omalla ajalla 3*(2*90% + 4sek*40kg + 2)

pal.4min

to 14.3. ennen 3*(2*92% + 4sek*40kg + 2)

iltalajia pal.4min

Play off –vaiheen fyysinen harjoittelu toteutetaan kokonaisuudessaan joukkueen

yhteisharjoituksina, joihin ohjeet tulevat erillisinä fysiikkavalmentajalta ryhmittäin.

Kauden jälkeen testataan ominaisuudet vielä kerran.

2. Abs / Istumaannousu Lentopallo reisien välissä lisäpaino niskan

takana 4*8*10-25kg

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FRIDAYS (or one day before game)

- before short volleyball session starts, you can do:

Mesocycle 1: push light / työntö kevyt 3*2*40%

Mesocycle 2: squat / kyykky 3*2*50%

This for slower players. Tämä sopii erityisesti hitaille ja ”diesel” –tyypeille

joille on hyvä pitää beautiful aktiivisena päivää innen peliä.

GAMEDAYS (home games especially)

This exercise is optional. It is suitable for slow players, who

needs to “wake up” their body and muscle-nerve system well

before explosive performance.

55 minutes before game starts:

-halfway squat / puolikyykky 2*3*70% or

-push up / down 2*2*40%

Weekly program (game on Saturday or Sunday):

106
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Exercises for

time:

29.10.-27.12

2012 Before After Anytime Before After the

morning morning during this evening eve. volleyball.

volleyball volleyball day: volleyball train.

training: training: training:

- - - -
Mondays 1)Pro-

active/

maintain.

training

-warm-up -own -warm-up Cool-down

tuesdays (check individual + own Check the

instr.) upper individual instructions

+ own body lower body

individual exercise exercises +

lower body (3) core

exercises + (1,2,3)

core (1,2)

Wednesdays Own individual whole -warm-up Cool-

+ own down

whole body power training! individual

lower body

exercises +

core (1,2,3)

-warm-up -own -warm-up Cool-

Thursdays + own individual + own down

individual upper individual

lower body body lower body

107
Machine Translated by Google

exercises + exercise exercises +

core (1,2) (3) core

(1,2,3)

- - -Cool-
Fridays walking -warm-up +

outside own down

(check. individual

Nutrition) speed power

exercise if

needed

108