Volleyball - Sports Program

7/23/2019 Volleyball - Sports Program

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V O L L E Y B AL L

S P O R T S P R O G R AM



Volleyball is a sport in which both skill and tness playa !ery si"nicant part# There wo$ld be di%erent tnessde&ands whether playin" indoor or beach !olleyball'tho$"h this disc$ssion is abo$t tness testin" (or

!olleyball in "eneral# Tho$"h there are di%erent tness re)$ire&ents (or the

di%erent playin" positions' all players on a !olleyballtea& need to be able to play in all positions at so&e

ti&e' so all the (ollowin" tness tests wo$ld berele!ant#

Short Introduction toFitness Testing



Fitness Component andIts Sample Tests



STRENGTH AND POER

a* Vertical +$&pin" test (or le" power#

b* Ma-i&al stren"th tests (or specic e-ercisessho$ld be cond$cted#

c* Abdo&inal &$scle ($nction sho$ld also betested' (or e-a&ple $sin" anabdo&inal stren"th or end$rance test#

VERT./AL 01MP.2G TEST



Speed and Agilit!

a* Acceleration tests o!er a short distance is appropriate#

b* The 343 a"ility test &eas$res the ability to chan"edirection 564 de"rees# A s&aller de"ree t$rn test

wo$ld probably be &ore appropriate (or !olleyball as&ost &o!e&ents incorporate only a s&all chan"e o(direction# The ability to t$rn to both the le(t and ri"htdirection &ay be di%erent and sho$ld also beassessed#

c* Yo$ &ay also want to do a !olleyball specic a"ilitytest' which can incorporate &o!e&ents aro$nd theco$rt to si&$late act$al &o!e&ents that &y beenco$ntered d$rin" "a&es#



Aero"ic Fitness

a* To test lar"e "ro$ps o( athletes at once'the &a-i&$& e%ort sh$ttle r$n 7beep*

test wo$ld be appropriate#

S81TTLE R12 7BEEP* TEST



Fle#i"ilit!

a* The sit and reach test can be done (or lowerback and ha&strin" 9e-ibility# Other 9e-ibilitytests sho$ld also be per(or&ed that are rele!ant

(or the sport or playin" position#

S.T A2: REA/8 TEST



$od! Fat

a* Skin(old &eas$res sho$ld be per(or&ed todeter&ine body (at le!els#



Preseason%olle!"all

or&out



Da! '

A$DO(INA)◦ /r$nches

SETS; < REPS; 54

◦ Lyin" Le" Raises= ThrowdownSETS; < REPS; 54

◦ Ball >nee /r$nches

SETS; < REPS; 54◦ Brid"e

SETS; < REPS;54



CARDIO◦ Tread&ill

SETS; < REPS; 54



Da! *

R E S T: A Y



Da! +

CARDIO◦ Elliptical or /ross Trainer

:1RAT.O2; 53 M.2 .2TE2S.TY; 64?

,PPER $OD- ◦ /able /rosso!ers

SETS; < REPS; 54

◦

E-ercise Ball :$&bbell /hest P$llo!ersSETS; < REPS; 54

◦ 8a&&er /$rlsSETS; < REPS; 5@



◦ Push ,p

SETS; < REPS; 54

◦ Seated Shoulder Press .Elastic

$and/SETS; < REPS; 54

◦ $ench Dips

SETS; < REPS; 54



Da! 0

R E S T: A Y



Da! 1

CARDIO◦ Rec$&bent Bike

:1RAT.O2; 53 M.2 .2TE2S.TY; 4?

)EGS◦ /able S)$ats

SETS; < REPS; 54

◦ Elastic Band L$n"esSETS; < REPS; 54



◦ 0$&ps S)$atSETS; < REPS; 54

◦ alkin" L$n"es

SETS; < REPS; 54◦ Step 1ps

SETS; < REPS; 54

)OER $AC2 ◦ Back 8yperCE-tensions

SETS; < REPS; 54



◦ Lyin" Le" Raises= ThrowdownsSETS; < REPS; 54

◦ Machine Back E-tensions

SETS; < REPS; 54



Da! 3

R E S T: A Y



Da! 4

CARDIO◦ Swi&&in"

:1RAT.O2; 53 M.2 .2TE2S.TY; 64?

SHO,)DERS◦ /able TrapeDi$s 1pri"ht Row

SETS; < REPS; 54

◦ :ipsSETS; < REPS; 54



◦ Rotator /$% 7Elastic Band*SETS; < REPS; 54

◦ Sho$lder= :eltoid E-tensions

SET; < REPS; 54

Volleyball - Sports Program

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