Volley Ball Training Program

Topics: Exercise, Stretching, Muscle Pages: 5 (1089 words) Published: August 22, 2013
PRE-SEASON TRAINING PROGRAM
Duration: 6 weeks, 3 sessions per week. First competition game begins the day after the final training session in Week 6 (Saturday). Recovery sessions Sunday: 1hr acupuncture and a 3 km swim at 80% intensity.

Green: GOODYellow: NEEDS IMPROVEMENTRed: TAKE OUT

|WEEK |MONDAY (A) |WEDNESDAY (B) |FRIDAY (C) | |1 |Warm-up: 5 mins jog, stretch major muscle groups |Warm-up: 5 mins jog, stretch major muscle groups |1 hour bike ride through parkland (85% HR max) | | |5 km jog (65% HR max) |10 x 150m (75% HR max), 1:3 work:rest |Introduction to skill training: block and roll, combination drills, | | |6 x 100m (65-70% HR max), 1:3 work:rest ratio |Resistance training: strength and power, quadriceps, hamstrings, calf, |bumping, out set, bad set. | | |Exercise circuit: 90 secs push-ups, sit-ups, squats, burpees, lunges, |abdominals, latissimus dorsi, deltoid, pectoralis major, biceps, triceps at|Flexibility circuit: mixture of PNF and static stretching, calf, | | |skipping, and bridge position |80% RM |hamstrings, quadriceps, groin, gluteals, lower back, deltoid. | | |Cool-down: jog and stretch |Cool-down: jog and stretch |Cool-down: jog and stretch | |2 |Warm-up: 5 mins jog, stretch major muscle groups |6 x 150 m (75% HR max), 1:3 work:rest |Warm-up: 5 mins jog, stretch major muscle groups | | |Resistance training: strength and power, quadriceps, hamstrings, calf, |Exercise circuit: 2 mins sport specific, squat jump block, push-up dig, |8 x 150 m (75% HR max), 1:3 work:rest | | |abdominals, latissimus dorsi, deltoid, pectoralis major, biceps, triceps at|medicine ball set (size3) |3 x 400 m (75% HR max), 1:3 work:rest | | |80% RM |3 x 300 m (75% HR max), 1:3 work:rest |Flexibility circuit mixture of PNF and static stretching, calf, hamstrings,| | |5 km jog (70% HR max) |Skill training block and roll, bumping, pass/move/pass, out set, set bad |quadriceps, groin, gluteals, lower back, deltoid. | | |Skill training: block and roll, bumping, pass/move/pass, out set, set bad |pass, bounce and spike, 3 on 3, endurance block, 1/3 game. |Resistance training: strength and power, quadriceps, hamstrings, calf, | | |pass, bounce and spike, 3 on 3, endurance block, 1/3 game. |Cool-down: jog and stretch |abdominals, latissimus dorsi, deltoid, pectoralis major, biceps, triceps at| | |Cool-down: jog and stretch | |80% RM | |3 |Fartlek run 5km...
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