Volleyball Training Program
sets to a spiker and lastly 3 spikes (Appendix 2), every two weeks your score will be taken from this test and if you fail to improve, punishment will follow.
The plyometric circuit (Appendix 2) in this program is designed to develop power, speed and also agility; I myself do most of these exercises every week to develop power and speed, I will admit that they look a little silly when they are done, but you can do them almost anywhere you like, so you don’t have to do them in front of anyone if you don’t want to.
The beach runs that I’ve placed in the program, are designed to be a little leisurely, just a nice stroll on the beach in the morning which will help your fitness as well, sounds good to me. Where the 800’s that you’ll be doing are not so undemanding, but it is for the best that they are done, as they will improve anaerobic speed, lactate threshold and recovery rate. And of course the fartlek run, I felt that this was essential in this program, as the way that it is run is much like a game a volleyball, slow then fast, fast then slow, so when I was thinking of what to put in it was one of the first things to crash into my mind.
In the first 2 weeks I was basically depending on the team having some sort of fitness about them in being able to cope with this new protocol, it’s not too much to ask but in some cases exceptions will most likely be made, however if the team manage to cope with the program then week 3 & 4 should not be too bad for them, as only slight increases are made, I feel that 6 weeks was not really long enough to get a team up to standard, however if they manage this well they can prove me wrong.
I realise that with differing standards of fitness in the team that handing out one program to everyone could be a bit harsh for some and easy for others, which is why most of the exercises in the program are not too specific on how hard they have to work, I want them to push themselves but I realise not everyone is the same. I do not wish to see everybody at the same high standard, as nice as it would be, I will be satisfied as long as each player improves in all aspects of the game
This program should be of good standard for a Australian schools cup team such as this one, I believe it is more than adequate for a team like this, if they were just a bunch of year 12’s this would be over the top training and most likely turn off players, this sort of program would most likely be categorised as a pre-season protocol, to have this sort of training during a competition would see players exhausted after a few months, whereas it [next page]