Resistance training in volleyball

"AEROBIC" EXERCISES IN VOLLEYBALL

All those exercises that usually, with a misnomer, are defined as "aerobic" must focus on the training of the recovery capacity. In reality, I believe that the volleyball player must eliminate exercises that involve prolonged moments of running (or biking) in favor of patterns capable of reproducing times and actions typical of the sport practiced. This must also be sought in the training phase of general endurance, that is to say in the recovery phase (in the preseason).

In reality, running in line would be an excellent training for the characteristics it presents (closed kinetic chain, plyometric work, coordinative and compensatory muscular demands, etc.). Unfortunately, however, the volleyball player has, in most cases, a bad running technique due to the type of musculature he develops in the game. In addition, running becomes potentially aggravating for many acute and chronic pathologies that are among the most frequent in volleyball cases (patellar tendinopathies, hip problems, recent or chronic trauma to the ankles, achilles problems, etc.).
Here, then, is that it is advisable to limit the length of the sections to be covered with a straight line run and replace them, as soon as possible, with specific in-line gaits or displacements on the field.
One of the most popular exercises in the preparation of the volleyball player is the so-called "yo-yo", a timed interval training that is very effective for working on improving recovery times.

Form: interval training
Intensity: 60-90%
Repetitions: 8-10 with variable duration (15 "-10" -5 ")
Series: 3-4 with 4 "-5" duration
Recovery between repetitions: variable according to the type of repetitions (15 "-20" -25 ")
Recovery between series: 2 "
Predicted heart rate: 150-170 bpm (at the third set of work)

Karvonen's formula can be used to calculate an adequate working heart rate without resorting to complex threshold tests. With this we can establish with a good approximation which is the heart rate that in percentage approaches the point of maximum oxygen consumption (VO2 max), starting from the simple examination of the athlete's resting heart rate and his theoretical maximum frequency (220 - age of the athlete).

For a working heart rate equal, for example, to 70% of that of VO2 max, proceed as follows:

HR = (70% x (theoretical max HR - resting HR)) + resting HR.

In the case of the evaluation of recovery, again at an empirical level, the following system may apply. It takes into consideration how many bpm the heart rate of the "athlete in 1" drops after the effort and divides the value obtained by 10.

The following scale of the recovery index is thus obtained:

1-2 insufficient, 3 sufficient, 4 fair, 5 good, 6-7 excellent.

Strength resistance (interval training with weights, circuit training)

Of particular interest is the strength resistance work in the weight room, a training method to be used away from the main moments of competition due to the organic fatigue it can cause.

Form: interval training
Intensity: 60-68%
Reps: 15-20 divided into 3-4 blocks of 5 repetitions each
Series: 3
Recovery between repetitions: 20 "between each block of 5 repetitions
Recovery between sets: 3 "-3" 30 "
Predicted heart rate: 150-160 bpm

Strength-based circuit work can be very valuable, especially with athletes in the youth categories. The example that is proposed starts with the choice of 14-15 exercises with free body or with small loads (8-10 if heavier loads are used) that affect all the muscle groups used by the volleyball player. For each of these exercises is performed a test in which the "athlete performs the greatest possible number of repetitions in 45". The numerical value obtained is reduced to 80% of the total and the same procedure is carried out for all exercises.

In the end, with all the values obtained, the work circuit is built, in which all the exercises are performed without interruption.

Form: circuit training
Intensity: 80% of the maximum of repetitions over 45 "
Repetitions: variable from exercise to exercise
Series: 2-3
Recovery between repetitions: none
Recovery between series: 4 "
Predicted heart rate: 160-170 bpm

Jump resistance (vertec test)

There are several jumping resistance training methods. To remain in the "general work without the ball, but basing it on specific movements, it is possible to adopt an" exercise highly correlated with volleyball performance, developed in the form of a test a few years ago by "then assistant coach of the Italian men's national team Zanini.
The test consists of three series of four vertec jumps with a run of 4 m. The recovery after each series is 20 "and the intensity must be maximal both during the execution of the jumps and during the translocations. At the end of the work, in addition to having trained the attack jump, we will have elements of immediate evaluation of the work such as :

evaluation of the best jump, specific resistance to jumping and running (IPP and IPG), decrease in performance between sets, recovery rate at the end of the test.

The Partial Performance Index (PPI) is calculated as follows: (j1 + j2 + j3 + j4) ² / time (in hundredths of a sec). The same mathematical operation must be applied to the resulting data in the next 2 series. all that remains is to add the 3 indices of the 3 series to obtain the general performance index (GPI).

Form: interval training
Intensity: 100% in both jumping and executive speed
Reps: 4
Series: 3
Recovery between repetitions: none
Recovery between sets: 20 "
Predicted heart rate: 160-180 bpm

Speed resistance (circuit training, gaits, sprint training)

With speed resistance training you begin to enter the field, even if the ball does not yet appear in the drills. This physical quality can be exercised in a variety of ways, alone or combined with explosive strength exercises.
The first example brings us back to the circuit work that we have seen for strength, only in this case the exercises to choose will be fewer and above all they will focus on speed of movement, reactivity and elasticity (skipping with the rope, specific movements like defense , plyometry between obstacles, agility between cones and various obstacles, reaction to signals, quick touches inside circles and speed ladders, quick throws for the arms).

Form: circuit training
Intensity: 90-100%
Repetitions: variable from exercise to exercise (5 "-8" work)
Series: 2-3
Recovery between repetitions: none
Recovery between sets: complete
Predicted Heart Rate: No detection needed

The second example, on the other hand, follows interval training to improve recovery capacity, replacing the various timed running blocks with continuous series of specific gaits. In this case, recovery will be active and will be performed with a low-paced running or, better , with abs and back.

Form: interval training
Intensity: 90-100%
Repetitions: variable (6 "continuous work with various paces)
Series: 3-4
Recovery between repetitions: none
Recovery between sets: 4 "(active recovery with running or abs and lats)
Predicted Heart Rate: No detection needed

The last example instead mixes rapidity and explosive strength, combining a classic sprint training of frontal and dorsal throws with the medicine ball. The sprint form chosen is to start the movement in one direction and then quickly reverse the forehead and go in progression for 7-9 m. After 5-6 sprints you recover with a multi-competition station.

Shape: sprint training
Intensity: 90-100%
Reps: 5-6 for the sprint, 8-10 for the throws
Series: 2-3
Recovery between repetitions: complete
Recovery between sets: the time needed for multi-competition work
Predicted Heart Rate: No detection needed