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    Sports Program for Volleyball. You'll be able to find here on how their volleyball training program goes.

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    Sports Program for Volleyball. You'll be able to find here on how their volleyball training program goes.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pptx, pdf, or txt
    271 views21 pages

    Volleyball - Sports Program

    Uploaded by

    Maria Sales
    Sports Program for Volleyball. You'll be able to find here on how their volleyball training program goes.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pptx, pdf, or txt
    of 21

    VOL

    LEY

    BAL

    SPO
    RTS
    PR O
    GRA
    M

    Short Introduction to
    Fitness Testing

    Volleyball is a sport in which both skill and fitness play


    a very significant part. There would be different fitness
    demands whether playing indoor or beach volleyball,
    though this discussion is about fitness testing for
    volleyball in general.
    Though there are different fitness requirements for the
    different playing positions, all players on a volleyball
    team need to be able to play in all positions at some
    time, so all the following fitness tests would be
    relevant.

    Fitness Component and


    Its Sample Tests

    STRENGTH AND POWER


    a)
    b)
    c)

    Vertical jumpingtest for leg power.


    Maximal strength testsfor specific exercises
    should be conducted.
    Abdominal muscle function should also be
    tested, for example using an
    abdominalstrengthorendurancetest.
    VERTICAL JUMPING TEST

    Speed and Agility


    a)
    a)
    b)
    b)

    c)
    c)

    Acceleration tests over a short distance is appropriate.


    The505 agility test measures the ability to change
    direction 180 degrees. A smaller degree turn test
    would probably be more appropriate for volleyball as
    most movements incorporate only a small change of
    direction. The ability to turn to both the left and right
    direction may be different and should also be
    assessed.
    You may also want to do a volleyball specific agility
    test, which can incorporate movements around the
    court to simulate actual movements that my be
    encountered during games.

    Aerobic Fitness
    a)

    To test large groups of athletes at once,


    the maximum effortshuttle run (beep)
    testwould be appropriate.

    SHUTTLE RUN (BEEP)


    TEST

    Flexibility
    a)

    Thesit and reach testcan be done for lower


    back and hamstring flexibility. Other flexibility
    testsshould also be performed that are relevant
    for the sport or playing position.

    SIT AND REACH TEST

    Body Fat
    a)

    Skinfold measuresshould be performed to


    determine body fat levels.

    Preseason
    Volleyball
    Workout

    Day 1
    ABDOMINAL

    Crunches
    SETS: 3 REPS: 10

    Lying Leg Raises/ Throwdown


    SETS: 3 REPS: 10

    Ball Knee Crunches


    SETS: 3 REPS: 10

    Bridge
    SETS: 3 REPS:10

    CARDIO

    Treadmill
    SETS: 3

    REPS: 10

    Day 2

    REST
    DAY

    Day 3
    CARDIO

    Elliptical or Cross Trainer


    DURATION: 15 MIN
    UPPER

    INTENSITY: 80%

    BODY

    Cable Crossovers
    SETS: 3 REPS: 10

    Exercise Ball Dumbbell Chest Pullovers


    SETS: 3 REPS: 10

    Hammer Curls
    SETS: 3 REPS: 12

    Push Up
    SETS: 3

    REPS: 10

    Seated Shoulder Press (Elastic


    Band)
    SETS: 3

    REPS: 10

    Bench Dips
    SETS: 3

    REPS: 10

    Day 4

    REST
    DAY

    Day 5
    CARDIO

    Recumbent Bike
    DURATION: 15 MIN

    LEGS

    Cable Squats
    SETS: 3

    REPS: 10

    Elastic Band Lunges


    SETS: 3

    REPS: 10

    INTENSITY: 70%

    Jumps Squat
    SETS: 3

    REPS: 10

    Walking Lunges
    SETS: 3

    REPS: 10

    Step Ups
    SETS: 3

    LOWER

    REPS: 10

    BACK

    Back Hyper-Extensions
    SETS: 3

    REPS: 10

    Lying Leg Raises/ Throwdowns


    SETS: 3

    REPS: 10

    Machine Back Extensions


    SETS: 3

    REPS: 10

    Day 6

    REST
    DAY

    Day 7
    CARDIO

    Swimming
    DURATION: 15 MIN

    INTENSITY: 80%

    SHOULDERS

    Cable Trapezius Upright Row


    SETS: 3

    REPS: 10

    Dips
    SETS: 3

    REPS: 10

    Rotator Cuff (Elastic Band)


    SETS: 3

    REPS: 10

    Shoulder/ Deltoid Extensions


    SET: 3

    REPS: 10

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