PJK PROJECT 2015

Group number: 3 Class: 3L Group members: 1) Jonathan Chan Yao Ren2) Tan Cheah Hui3) Teh Kok Hoe4) Ashley Lok Meizhi5) Mishalini Marie Paul6) Chee Gee Ren7) Estee Tai Min Huey

IndexNo.TitlesPage

1Introduction - Sport: Volleyball3

2The Difference between Warm Ups & Stretching4

3Warm Ups & Stretching5

4The Muscles Involved In Volleyball6-7

5Resistance Training for Volleyball & Muscles Involved8

6What is training periodization and why is it important? 9

9The 3 Phases and Its Sub Phases10-11

10What are macro and micro cycles in periodization plan?12

11The training that you should include during volleyball and why is it important?13

12General Drills14-15

13General Training Phases16

14What is carbo-loading and why is it important for athlete?17

15Division in of an annual periodization18

16One year annual periodization plan19

Introduction

Sport: Volleyball Volleyballis a sport in which two teams of six players who each must rotate one position clockwise every time their team wins back service from the opposition are separated by a net. Each team tries to score points by grounding a ball on the other team's court under organized rules. Matches are played best of five sets. The first four sets are played to 25 points, with the final set being played to 15 points. A team must win a set by two points. Most teams will include in their starting line-up a setter, two centre blockers, two receiver-hitters and a universal spiker. Only certain players will be involved with service reception. Substitutions are allowed during the game.

The Difference between Warm Ups & Stretching

Warming up can be any low impact activity like a light jog or sport-specific exercise, like kicking a soccer ball. Its purpose is to increase the heart rate and blood flow to the muscles, thereby warming up the body temperature.

Stretching without the benefit of a warm up can actually cause the muscles to tighten rather than relax exactly the opposite of what is needed for physical activity. This increases the risk of injury.

Before you begin stretching, you can try warming up by jogging or marching in place. Aim for a minimum of 5 minutes or longer if you feel the need. Other warm-up exercises could be jumping rope for 2-3 minutes, doing jumping jacks, performing arm swings and shoulder rotations.

After you are done warming up, you may now proceed to performing your stretching exercise prior to your workout. Stretching before a workout allows the body to become more pliable and less prone to injury.

Warm Ups & Stretching Warm Ups: The purpose of this report is to assist a very successful local organisation to expand their business internationally. Therefore we need to identify the strength and weaknesses of the company (value proposition) in order to develop an international strategy and implementation plan that best suited for the organisation.

Arm Circles -- Hold your arms straight out to your side parallel to the ground. Make small circles going backward, gradually getting larger and larger. Rest for a second and do the same thing in the forward direction.

StretchingThe purpose of this report is to assist a very successful local organisation to expand their business internationally. Therefore we need to identify the strength and weaknesses of the company (value proposition) in order to develop an international strategy and implementation plan that best suited for the organisation.

The purpose of this report is to assist a very successful local organisation to expand their business internationally. Therefore we need to identify the strength and weaknesses of the company (value proposition) in order to develop an international strategy and implementation plan that best suited for the organisation.

The Muscles Involved In Volleyball Arms and shouldersThe object of the game in volleyball is to prevent the ball from touching the ground on your teams side. Players must pass, hit and block the ball. Players must also serve the ball at the end of each rally. To perform these functions, players use their arms and hands as well as their shoulders. These muscles include the forearms, biceps, triceps and deltoids.

CoreVolleyball is an unpredictable sport that requires players to quickly react to every move the opponent may make. A strong core helps players increase their kill total as well as perform more explosively when hitting or blocking the ball. The main core muscles used during volleyball include the abdominals, internal and external oblique as well as lower back muscles such as the erector spinae and the latissimus dorsi plus hip muscles such as the lateral rotator. These muscles are used more intensely in beach volleyball, thanks to the giving nature of the sand.

LegsVolleyball players depend on their legs to get them in position to block, hit or pass the ball, as well as to jump to make a serve or spike the ball. In beach volleyball, the muscles in the legs work even harder than on the hard court. Upper and lower leg muscles such as the calves, shins, quadriceps and hamstrings, as well as the glutes, are used during a volleyball game.

Resistance Training for Volleyball & Muscles InvolvedDevelop Joint Flexibility A workout for volleyball needs to include flexibility training. Most volleyball strength training exercises should use the entire range of motion of major joints, especially the hips, shoulders, knees, and ankles. Exercising smaller muscles in isolation may also be necessary for the specific demands of a sport. For example, volleyball players may develop overuse injuries due to the repetitive nature of the overhead motion of hitting a volleyball.Develop Tendon Strength Strength of muscles develop faster than tendon and ligament strength. Anatomical adaptation prepares the body for work by increasing tendon and ligament strength and correcting muscular imbalances.Develop Core Strength In sports, the torso acts to support arm and leg actions. A strong core allows athletes to move more efficiently by keeping the core stable while assisting limbs in performing various athletic movements. For example, during the volleyball approach, an attacker that trained their core to stabilize, is better able to transfer power through their limbs (arms and legs) as they jump to hit.Train Movements, Not Individual Muscles A triple extension is a good example of a volleyball specific multi-joint exercise. During a triple extension, you apply force with the feet against the ground extending your hips, knees, and ankles. Cleans and snatches are good examples of power exercises that involve the triple extension movement common for volleyball players to use to improve their block and approach jump height.

What is training periodization?The purpose of this report is to assist a very successful local organisation to expand their business internationally. Therefore we need to identify the strength and weaknesses of the company (value proposition) in order to develop an international strategy and implementation plan that best suited for the organisation.

Why is periodization important for athletes? Periodized training plans help you mentally push through intense workouts A structured training plan that includes pre-set off days, or even full recovery weeks, can be extremely motivating. It can be easier to work though intense blocks of training if you know the intense workouts are goal-appropriate and temporary. During recovery weeks, book a massage, dial down the intensity and volume of your workouts or try different workouts (such as a dance class) to allow yourself a mental and physical break. Periodized training plans help you burst through a fitness plateau and beat the workout blahs Doing the same thing over and over again not only becomes boring; it also eventually ensures that you hit a fitness plateau. Nothing kills motivation more than boredom and a lack of results.

The 3 Phases and Its Sub Phases

The Anatomical Adaptation Following a transitional phase, when in most cases athletes do not particularly do much strength training, it is scientifically and methodically sound to commence with a strength program. Thus, the main objective of this phase is to involve most muscle groups to prepare the muscles, ligaments, tendons, and joints, to endure the following long and strenuous phases of training. The Maximum Strength Phase Ever since it was found that the ergo genesis of rowing is 83% aerobic and 17% anaerobic, the importance of strength has diminished in the mind of many coaches. In addition, the rowing ergometer has captivated the attention of most coaches. Often the rowing ergometer is used at the expense of strength training.The Conversion Phase Gains in maximum strength have to be converted into muscular endurance; this type of strength is dominant in rowing. During these 2-4 months, the rower will be exposed to a training program through which progressively he will be able to perform tens, and even hundreds, of repetitions against a standard load (40-50%) in 2-4 sets.The Maintenance Stage Strength training must be maintained through some forms of land training, otherwise detraining will occur, and the benefits of maximum strength, and especially muscular endurance, will fade away progressively . And, rather than being used as a training ingredient for superior performance at the time of the main regatta, the reversal of such gains will decrease the probability of having a fast race.The Cessation Phase Prior (5-7 days) to the main competition of the year, the strength training program is ended, so that all energies are saved for the accomplishment of a good performance. The Rehabilitation Phase Completes the annual plan and coincides with the transition phase from the present to the next annual plan. While the objectives of the transition phase are through active rest, to remove the fatigue and replenish the exhausted energies, the goals of rehabilitation are more complex. For the injured athlete, this phase of relaxation also means to rehabilitate, and restore injured muscles, tendons, muscle attachments, and joints, and should be performed by specialized personnel.

What are macro and micro cycles in periodization plan?a) Themacro cycle consists of all 52 weeks of your annual plan and therefore includes all four stages of aperiodized training program (endurance, intensity,competitionandrecovery). Because of its length, you will almost certainly make changes to it throughout the year.b) Themicro cycleis the shortest training cycle, typically consisting of a single week or two with the goal of facilitating a focused block of training. An example of this is an endurance block where a cyclist strings three or four long rides together within one week to progressively overload training volume and the objective is to improve your aerobic endurance.

The training that you should include during volleyball and why is it important?1) Strength -Like just about every sport, strength is a foundational requirement that forms the basis of all other skills required of a volleyball player. The strength required in volleyball is rather general. The strength needs of a volleyball player can be satisfied by engaging in a progressive program incorporating major compound movements such as squat, deadlift, bench press etc.

2) Power -Power is the primary physical need of a volleyball player. Power is involved in almost all volleyball movements. Movements can be broken down into three primary ones:a) Starting speed, which is the ability to move quickly over very short distances b) Jumping, which is the primary physical requirement involving powerc) Upper body striking power, such as demonstrated in the spike.

Power in volleyball must be approached from a foundational to specific progression. This starts with the development of raw, non-specific power as developed through squat jumps, standing long jumps and depth jumps.

General Drills

Best Beginner Volleyball Drills The best beginner volleyball drills are usually quite simple and short. These drills pull out one major feature of a skill at a time and work it until an athlete is entirely comfortable before moving on. For example, a hitting drill will work on either speed or accuracy but not both until the athlete is more advanced.

Bleacher Jump This vertical jumping drill lets athletes build muscle as well as discipline. Athletes stand on the floor at the edge of the bleacher stairs. They jump from the floor to the first step on the bleachers, staying there for as little time as possible. Athletes then jump back to the floor and repeat, focusing on clean, controlled jumps and overall height.

Name It, Get It In this drill, the focus is communication. Athletes should be scattered on one side of the court in a random pattern. The coach should start in the middle and throw the volleyball up, aiming it at no one. The person the ball comes to must yell Mine! and pass it to another player, saying their name while aiming the ball. The person to whom the ball is going must yell Mine! and then set it to another player, saying their name as they aim it. Athletes must switch between setting and passing and must always say the name of the player to whom they are sending the ball. This drill continues as long as the ball is in the air. If an athlete aims the ball wrong or the designated player is unable to reach it, they must yell Not mine! and another, closer player, must claim the ball. This way, the ball does not drop and athletes get practice adjusting their plans, as happens frequently in competition.

Toss and passThis drill is for beginning volleyball players. This volleyball drill requires two players. One player tosses an easy ball to the other player to pass. This should be done for a specific number of repetitions and then the players switch rolls. Players focus on passing to each other with proper passing technique.VariationsAfter players have become comfortable passing off of a toss, players can now try to continuously pepper the ball, passing the ball back and forth to one another.BenefitsWhen first learningskillsfor passing, its important to start out passing a ball thats being tossed to you because its the easiest ball to pass. You know the ball is coming right to you and so you can concentrate on good passing form.

Squat throws from chestHow-to: a) Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.b) Hold medicine ball at chest level and squat down to a parallel position.c) Quickly explode up and jump as high as you can. As you start your jump you should throw the medicine ball as high as possible.d) Let the ball bounce away from you rather than trying to catch it.Over the back tossHow-to:a) Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.b) Grasp ball and lower body into a semi-squat position. Explode up extending background- the entire body and throwing medicine ball up and over the head.c) The aim is to throw the ball behind you as far as you can and generating most of the power in the legs.d) Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

General Training Phases Foundational PhaseThe foundational phase of training is the initial phase that occurs at the start of all sport conditioning programs. The foundational phase is where non-specific, yet related and relevant physical attributes are developed. The foundation is just that, a foundation from which to further develop more specific physical components. Developmental PhaseThe developmental phase forms the bulk of any athletic training program. Volleyball training, in terms of the physiological attributes is fairly simple, yet requires hard work and a concentrated effort. The developmental phase is where the athlete develops physical components of conditioning specific to the sport. This is where random and variable agility development takes place and power that is specific to that experienced in a game of volleyball is developed. Preparation PhaseThe preparation phase of volleyball training is where the athlete puts the final 5% of skill on top of their now well-developed physical skill set. The preparation phase is highly specific to the sport and requires refinement of skills.

What is carbo-loading and why is it important for athlete? Carbo-loadingis a strategy involving changes to training and nutrition that can maximise muscle glycogen (carbohydrate) stores prior to endurance competition. Carbohydrate loading is generally recommended for endurance events lasting longer than 90 minutes. It is important for athletes because it helps improve your performance. This extra supply of carbohydrate has been demonstrated to improve endurance exercise by allowing athletes to exercise at their optimal pace for a longer time.

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