Properly Preparing For The Volleyball Season
Strength training is an indispensable component of any athlete's training program
. Volleyball players are especially known for their focus on strength training.
The best type of strength training program for volleyball players is periodized strength training. Volleyball involves many explosive movements and quick reactions through jumping vertically, power hitting, and intense serving.
Strength training is the best way to get the most power in these explosive movements. The way that the volleyball players rotate also makes sure that each player is capable of fulfilling any role.
This means that every player needs to maximize the amount of power they are able to give on all explosive movements instead of focusing on one movement that one position emphasizes. A great hitter is good, but a player who is a great retriever, setter, hitter, blocker, and server is fantastic.
Strength training is absolutely vital to every potentially great volleyball player. As mentioned before, strength training for volleyball players should be periodized.
Periodization is the changing of one or more components of the strength workout frequently. The components that may be changed include the type, frequency, intensity, and method of exercise.
Volleyball players are very similar to many other athletes in the fact that they workout year round in order to be at the top of their game when the sports season comes around. There are four many segments of the year in which the strength training program should definitely be changed.
The four parts are known as the off-season, the pre-season, the in-season, and the post-season. Each of these parts is different in relation to the actual sports season and therefore each part will need a strength training program that focuses on different goals.
Volleyball players will need to have time to rest, build strength, and refine specific skills that are related to their sport. The goal of the off-season should be to gain power and strength.
As a result, the off-season workout will focus on power exercises and higher weights. These types of exercises will increase muscle strength and size.
Due to these types of workouts, the off-season is usually the most intense strength training period of the year. This strength training will provide an excellent foundation for the pre-season workouts.
The pre-season training sessions tend to focus more on specific sports. For volleyball this will include squatting, jumping, lateral stepping, hitting, and spiking.
During this time, the strengthening routines will be continued at a less intense level than before. The power gained from the off-season should be maintained throughout the pre-season, but the pre-season will tailor this strength to the specific sport.
For volleyball, this strength will be tailored to create more explosive movements. The pre-season will most likely include a variety of mock or trial volleyball games.
The in-season will on focus on maintain the pre-season's goals. Volleyball routines and strengthening exercises are continued, but at a less intense level.
This is the time when all of the hard work of the volleyball players is put to use. The power and ability to execute specific movements effectively makes up for the time and other activities that were sacrificed before.
Then, the post-season arrives. The goal of the post-season is for an athlete to relax and repair.
Workouts are continues throughout this time of the year, but they are much more relaxed and less intense. After 3/4 of a year of vigorous training it is likely that they body needs some time to heal and relax.
This is the time that brings a close to the previous year. While the athlete recuperates, he or she will think about what they can improve from last year and begin to mentally prepare for the year to come.
After this time of rest and relaxation, the athlete will feel rejuvenated and ready to begin the intense workouts of the off-season once again. In addition to these specific changes in workouts, there are several things that should remain constant throughout the year.
One thing that should remain constant is that volleyball players should always spend some time working out each muscle group. Every strengthening exercise should also be completed through a full range of motion and each exercise should be incorporated into the workout program with specific goals of improving a specific skill related to the sport.
Periodized strength training is absolutely vital to the success and preparation of all volleyball players.
by: Jack Landry
NCAA rules on volleyball recruiting Typical volleyball recruiting timeline Tools to help you with the volleyball recruiting process 5 things you should know about volleyball recruiting procedures 3 things you have to do to get recruited to a volleyball program Volleyball Rules How To Jump Higher In Volleyball-How To Jump Higher In One Day Stand Out In Volleyball With Double Your Vertical Leap How Rebound Volleyball Can Help You To Get Into Shape New Tech can view up to eight times the density of pixels Display volleyball Be The Mvp In Volleyball With Double Your Vertical Leap Volleyball Rules And Regulations Volleyball Rules For Dummies