Volleyball Program Design

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Volleyball Program Design

• Juliane Farias
• Elizabeth Greene
• Yajaira Rodriguez

2
Athlete

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

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Sport Specific Demand

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

4
Sport Specific Demand cont.

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

5
Sport Specific Demand cont.

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

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Outside Hitter
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Performance Pyramid
Sport-specific skills
Skill
Functional performance quantity
Function
Functional movement quality
Foundation
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The Performance pyramid displays how each level
creates a stable base for the next.

• The first block (lowest) on the pyramid
  represents fundamental mobility and stability.
• The second block on the pyramid represents
  movement efficiency and productivity, including
  power, speed, agility, and endurance.
• The third block (highest) on the pyramid
  represents skill, movement timing, coordination,
  body control, muscle memory, motor learning, and
  consistency.

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Testing

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

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Testing cont.

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

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Testing cont.

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

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Factors Influencing the Program

• School work and exams
• Athletes job
• Injury
• Personal Issues
• Vacation

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Periodization Cycles

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

Macrocycle
Mesocycle
Mesocycle
Mesocycle
Mesocycle
Micro
Micro
Micro
Micro
Micro
Micro
Micro
Micro
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Periodization Periods

• Preparatory Period (mid January-April)
• First Transition Period (May-August)
• Competition Period (Sept. November)
• Second Transition Period (Dec.- mid Jan.)

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Dynamic Warm-up Prepares the athlete for the
training session by placing progressive demands
on the target muscle groups with an emphasis on
movement fundamentals and neurological muscle
activation. Dynamic warm-up is included in all
training periods.

• Linear Warm-up
• High Knee walk
• High knee skip
• Straight-leg deadlift walk
• Backward run
• Backward lunge walk
• Forward lunge walk
• SLDL walk forward
• SLDL walk backward
• Backward inchworm

• Lateral Active Warm-up
• Agility ladder
• Cariocas/ shuffles
• Lateral squat
• Stationary Spiderman
• Walking Spiderman
• Rotational hurdle walks

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Preparatory Period (off-season)

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

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Preparatory Period (off-season)
Jan.- April
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Stability and Mobility

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

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Hypertrophy/Endurance

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

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First transition (pre-season) summer program

• Change from high volume training to high
  intensity training.
• Increase conditioning work out.
• Develop maximum strength and explosive power.
• Develop agility and sport specific skills.

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First Transition

May - July
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First Transition Moving to Competition Period
August
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Strength
July- Aug.

• Snatch squat 2 x 5
• Rack or hang clean 3 x 5
• Squat jump 3 x 5
• Trunk twists 2 x 5
• Abdominals 2 x 20

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Plyometrics

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

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Plyometric 1

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

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Plyometrics 2

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

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Agility 1- Improving footwork

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

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Agility 2-Improving change of direction and body
position, transitions between skills, and cutting
ability

• 1.Z-Drill
  3. Zigzag
  
• 2. 20-yard square

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Conditioning 1
Conditioning
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Conditioning 2
conditioning cont.
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Periodization Period cont.

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

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Competition Period (in-season)
Sept.-November
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Maintainence
Sept.- Nov.

• Snatch squat 2 x 5
• Rack or hang clean 3 x 5
• Squat jump 3 x 5
• Trunk twists 2 x 5
• Abdominals 2 x 20

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Periodization Period cont.

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

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References

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

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Questions

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

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Questions cont.

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