RESISTANCE TRAINING IN THE SPORTS HALL

RESISTANCE EXERCISES WITH A SPECIFIC CHARACTER

1) Power training in the field (analytical exercises)

Already in training general resistance we have seen how it is appropriate to insert specific elements in the exercises. The difference we therefore place between what we have analyzed so far and the more strictly volleyball resistance work ends up identifying ourselves in the presence or absence of the ball.
The first type of exercises on the field with the ball examines individual analytical and synthetic movements, making the athlete work on basic technical fundamentals (bagher, dribble, etc.) and more complex actions (block, attack, etc.) without insert him in game actions where he has to relate with other elements of the team in imitative situations of the competition.

a) two identical rows on a field, one in zone 4, the other in zone 2. Raised to the partner of the other row with change of position moving along a path traced with the cones. A more intense variant can be done with attack and defense. (Work: 2 ". Recovery: 1")

b) in pairs on a court, A near the net, B near the goal line. A dribbles for B and once the ball is thrown he turns and makes a wall jump, B receives in bagher and once the ball is directed towards A he does a push-up on the arms. (Work: 2 "with change of position after 1". Recovery: 1 ")
c) A triples on a field, A attacks from zone 2 on B who defends in zone 5 and dribbles for C, in the meantime having entered zone 2, who in turn attacks on A who has moved to zone 5. (Work: 3 ". Recovery: 1 ")
d) consecutive attacks by several players with high reference. The setter always dribbles the ball thrown at him from zone 3. Two or three beggars alternate in zone 4 trying to attack by always passing the ball over a reference (elastic or fixed wall) higher than the net. (Work: 2 "-3". Recovery: 1 ").
e) series of consecutive attacks by a single player. The exercise follows in practice the same work seen for the test of resistance to jumping with the vertec.

The variant is obviously the ball. The setter raises from zone 3 to the attacker in zone 4, who executes a series of consecutive attacks (4-6-8) without interruption before stopping to recover. In his place a second attacker enters and so on until to the execution of 2-4 series for each player. (Work: 20 "- 40". Recovery 2 "-4")

2) Power training on the field (game actions)

The last type of exercises examined has as its object the reproduction of the gestures and actions proper to the competition. In this case the variables are on the one hand the number of players and the size of the field, on the other the duration of the actions. game when you play as a full team. In some cases, where it is possible, it could be interesting to monitor the heart rate of the players, to be carried out with heart rate monitors (if defensive dives are not provided) or with the manual control system.

a) continuous actions from the second line. It is played three on three on a reduced strip of the field. In turn, rotating, he defends himself, gets up and attacks from behind the 3m line. The coach will have the task of putting the ball into play immediately whenever game action is interrupted. (Work: 3 "-10". Cooldown: 1 "-3").
b) continuous actions across the board. Volleyball is normally played in complete teams (or 4 against 4 or 5 against 5) and here too the coach must ensure that the ball is always in play. To distribute the volume and intensity of the training evenly among all players will be able to place restrictions on the use of attackers (prohibition to raise the same attacker twice consecutively, pre-established sequence of lifts to the various attackers, pre-established sequence of first halves and raises in the band, etc.) and rotate the players between first and second line at predetermined intervals (timed, at the signal of the coach, after a certain number of actions, etc.).

(Work: 6 "-30". Recovery: 1 "time out as in the game).