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    Off Season Training For Volleyball

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    Rodrigo Cortez
    The document discusses off-season training for volleyball. It recommends dividing the annual training plan into phases based on periodization, including a base phase to build strength and endurance, a strength phase, a peak phase, a competitive phase, and a transition phase. The base phase focuses on fitness testing, circuit training, basic strength training, plyometrics, speed and agility training, and metabolic conditioning running to lay the foundation for more intense training.

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    Off Season Training For Volleyball

    Uploaded by

    Rodrigo Cortez
    535 views9 pages
    The document discusses off-season training for volleyball. It recommends dividing the annual training plan into phases based on periodization, including a base phase to build strength and endurance, a strength phase, a peak phase, a competitive phase, and a transition phase. The base phase focuses on fitness testing, circuit training, basic strength training, plyometrics, speed and agility training, and metabolic conditioning running to lay the foundation for more intense training.

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    Off season training for volleyball

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    The document discusses off-season training for volleyball. It recommends dividing the annual training plan into phases based on periodization, including a base phase to build strength and endurance, a strength phase, a peak phase, a competitive phase, and a transition phase. The base phase focuses on fitness testing, circuit training, basic strength training, plyometrics, speed and agility training, and metabolic conditioning running to lay the foundation for more intense training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    535 views9 pages

    Off Season Training For Volleyball

    Uploaded by

    Rodrigo Cortez
    The document discusses off-season training for volleyball. It recommends dividing the annual training plan into phases based on periodization, including a base phase to build strength and endurance, a strength phase, a peak phase, a competitive phase, and a transition phase. The base phase focuses on fitness testing, circuit training, basic strength training, plyometrics, speed and agility training, and metabolic conditioning running to lay the foundation for more intense training.

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    of 9

    O -Season Training for Volleyball

    Hannes Pinter Follow


    Nov 29, 2016 · 5 min read

    Professional volleyball is becoming more and more demanding from a


    physical and technical point-of-view. Thus, training programs need to
    be monitored and corrected on a weekly basis throughout the year,
    depending on the team’s practice and game schedule.

    One of the most challenging problems for coaches is peaking athletic


    shape and maximizing performance at a given time, i.e. usually the
    main competition of the year. Often athletes peak before the main
    competition.

    Macro Volleyball Structure

    Before planning a volleyball training program, it is important to be


    aware of what the physical demands of the game are. In order to be
    able to avoid injuries and overtraining, you need to design a macro
    program including all different activities, competitions, and rest
    periods.

    Some athletes play different positions and so have different needs. To


    satisfy various demands of players, it is important to establish
    individual characteristics and performance levels. Thus, coaches must
    not only consider the development of technical and tactical skills, or
    biomotor abilities, but also focus on training dominant energy systems
    properly.

    Generally, sports conditioning can be divided among aerobic and


    anaerobic training. Training aerobically means using oxygen while
    training. Training anaerobically means training without using oxygen.

    Graph by mscsportscience.weebly.com

    The key when training for volleyball is to be able to create a high level
    of anaerobic power quickly and then to be able to recover and generate
    the same power again. This means your anaerobic system’s limitations
    determine whether you can maintain a series of plays at a high
    intensity or not. Your aerobic system will help you with the recovery
    between points and sets. That’s why, for volleyball, both the aerobic
    and anaerobic systems need to be trained.

    Thus, training and performance improvements have to be organized in


    periods or cycles within an overall program with pre-planned,
    systematic variations in training specificity, intensity, and volume.
    A macro volleyball program should be based on the concept of
    periodization and divides the annual plan into training phases to
    guide athletic training over the year.

    • The Off-Season | Base Phase

    • The Off-Season |The Strength Phase:

    • The Off-Season |The Peak Phase:

    • The Competitive Phase

    • The Transition Phase

    The Volleyball Off-Season Programming


    The starting training cycle comprises the Base Phase. At this time of the
    season you should lay the foundation for the following and more
    demanding phases. When designing the base phase program, focus on
    building lean body mass, increasing work & power capacity, and
    improving explosive lifting skills, as well as maintaining volleyball
    specific endurance.
    Base Phase Structure & Fitness Tests

    BASE PHASE — Fitness Testing


    Before designing a well-structured training program it is highly
    recommended to implement selected performance tests. Testing can
    help coaches identify physical abilities or areas in need of improvement
    and can also be used for individualizing training programs.
    Understanding sport-specific movement patterns is helpful in
    determining appropriate performance tests. The following list is a
    compilation of commonly used fitness tests:

    Strength & Power Tests: Maximal strength for specific exercises,


    explosive leg power [vertical jumps, speed of movement], and core
    stability and abdominal function

    Speed & Agility Tests: Acceleration and change of direction,


    Volleyball-specific agility

    Aerobic Fitness Test: Maximum effort shuttle run


    Flexibility Test: Lower back and hamstring flexibility test (sit-and-
    reach)

    Body Size Check: Height & arm span

    BASE PHASE — Strength & Power Training


    A well-structured strength and power training program needs to
    increase explosive power, vertical jump height, stamina and agility and
    should be individualized based upon each player’s individual
    characteristics. Circuit sessions and basic strength training routines are
    commonly utilized during the base or anatomical adaptation phase.

    1. Circuit Training

    Circuit training is a very popular form of fitness session and a useful


    conditioning method. It improves both aerobic fitness and strength. For
    advanced players when using weight training exercises, Bompa
    suggests the represented parameter table below. Typically, exercises for
    upper and lower body are combined. The loads for each weight exercise
    are between 40 and 60% of 1 RM with appropriate rest periods
    between exercises and laps. This kind of workout takes around 30 to 40
    minutes to complete.
    Loading Pattern for a Circuit Training

    2. Basic Strength Training

    In my experience, many athletes from strength and power sports use


    traditional strength training methods in off-season periods as a priority
    method for improving strength and power. The following parameter
    table shows a typical loading scheme for this training phase.

    Basic Strength Training | Set & Rep Scheme


    3. Plyometric Training

    Performance in any sport that involves jumping can be improved with


    lower body plyometric exercises. Also strength exercises are often
    paired with appropriate plyometric exercises.

    The purpose of plyometric training is to improve the players’ capacity to


    apply more force, more rapidly. Plyometric training should progress
    gradually from lower to higher intensity drills, especially for players
    who lack a significant strength training background.

    J. Radcliffe recommends the following exercises with a very simple set


    and rep schemes for the first 3 weeks of phase 1.

    Jumping: Squat Jump (3 x 3–6), Pogo (3 x 8–12)

    Bounding: Prance (3 x 8–12), Fast Skip (3 x 8–12), Lateral Bounding


    (3 x 4–6)

    Tosses/Throws: Shovel Toss (2 x 5), Scoop Toss (2 x 5), Twist Toss (2 x


    6); Kneeling Forward Throw (2 x 5), Standing Forward Throw (2 x 5),
    Stepping Forward Throw (2 x 5); Wall Push-up (2 x 5), Chest Pass (2 x
    5)

    BASE PHASE— Speed and Agility Training


    Speed and agility is something that can be improved through a well-
    thought-out training program. These programs play a crucial role in
    handling critical game situations successfully and can be incorporated
    into nearly any workout session. Continue reading

    BASE PHASE — Off-Season Conditioning Training


    This is the phase in which metabolic injury prevention running will be
    completed. This first phase of training typically lasts between 2 and 4
    weeks, with the goal of creating a solid foundation of training which
    will allow more intense training as the off-season progresses. Metabolic
    injury prevention running can be completed between 2 and 3 times per
    week due to its low impact intensities and overall lower intensity on the
    body. Continue reading

    Check out more specific articles on Trayn Journal.

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