Designing Conditioning for Volleyball
Basic
principles to remember when
designing
volleyball conditioning.
REST
PERIODS
A very common
false in conditioning for volleyball is their rest
periods between the sets are too short. They don’t allow themselves to
recover from the set and rush to the next set.
A rest period is
important especially when doing
explosive workouts or high impact plyometrics. In order to do them
explosively, an athlete needs a complete recovery between the sets. The
length of it is depending on a person, but could be up to 3-5 minutes.
Usually better
conditioned athletes and athletes
with longer weight lifting experience need a longer rest. Since they
are able to do those explosive exercises more effectively, they are
usually more exhausted after the set and need longer rest periods.
After explosive
weight training or plyometric
training an athlete needs a minimum of 48 hour rest (some prefer 72
hours) before working out the same muscle group.
Pay attention
here, it doesn't mean an athlete
needs to have a complete rest of 48 hours - an athlete can workout
other muscle groups or attend team's volleyball practice (in which an
experienced coach understands to minimize the jumps to allow athletes
to recover).
If an athlete does
explosive weight training or
plyometric training a day after another, an athlete won’t give muscles
time to recover or the nervous system to develop. Muscles and the
nervous system need rest to grow and develop.
Conditioning
for Volleyball - PERIODIZATION
You have learned
that volleyball strength training
programs contains different periods, which all focus on different
qualities (power, strength, explosiveness) needed in volleyball.
It is not
difficult to categorize certain
conditioning exercises you need to do for volleyball conditioning – in
fact it is really easy and almost everybody can name exercises a
volleyball player usually does for conditioning.
What makes
conditioning for volleyball challenging
is designing the structure of the volleyball training program – like
how often a player should repeat conditioning workout and what
exercises are the most beneficial to a volleyball player.
In conditioning
for volleyball it is important to
understand how many times a week an athlete should do power training,
jump training or how many hours an athlete takes to recover from
certain exercises. Very often especially young and ambitious athletes
work out TOO MUCH: they seem to think the more you do - the better
conditioned athlete you become.
Conditioning
for Volleyball - OVERTRAINING
Overtraining among
athletes is very common and
results that athletes are not progressing as fast as they could. The
rest between workouts is one very important aspects in conditioning:
the muscles develop and recover while they rest. An athlete needs rest
to be in full strength to practice hard in the next session again.
If muscles don’t
get enough recovery time, an
athlete can’t push hard enough in the next practice and the practice is
not serving its purpose. An athlete needs to be able to push that 100%
every time for the best development.
Especially young
athletes need advice on
conditioning since they usually don’t have experience about it, for
example overtraining or doing wrong exercises might actually hurt their
development.
Conditioning is
difficult subject even for
experienced athletes, even though some of them may feel when they are
tired and are able to adjust their training. After athletes gain
experience on conditioning they understand to give themselves enough
rest and know the best exercises for the particular moment.
Our
goal is to
educate and provide information
which helps coaches and athletes understand conditioning and give
knowledge to plan conditioning programs. Conditioning for volleyball is
not complicated at all; everybody can master it – after learning few
important principles.
Back
from This Page to
Volleyball Conditioning
Back
from Conditioning for Volleyball to HOME of VolleyballAdvisors.com
|
