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Periodization Programme for Beach Volleyball
Ohio Masters in Coach Education Hayden Jones
HJ497714
Introduction: This periodisation programme consists of traditional weight training, flexibility and mobility sessions and more sports specific ‘physical technical’ training. The goal for this program is to develop (and maintain thoroughout the season) maximal sand based power endurance while placing a priority on injury prevention. The schedule, and associated calendar, would be suitable for a semi professional/professional athlete that is playing on the AVP or NVL domestic tours but could possibly be modified and adopted for NCAA colleigate beach volleyball. In 2015 collegiate beach volleyball was structured around a condensed 2 1/2 month season with up to 4 ‘matches’ per week. In 2016 beach volleyball will switch to an official NCAA National Championship sport and the calendar may change. If the 2016 season maintains a 3-‐4 match per week schedule then this program would not be ideal. This calendar is designed for a competitive schedule that has 6-‐8 weekend tournaments over a period of 4 months where teams are expected to play 4-‐ 8 matches over 3 days of competition. In order to follow this training program athletes would be required to dedicate up to 8 hours a week at certain stages of the season and the program also assumes that the athlete is familiar with Olympic lifting. If an athlete was new to the program, their first year of training would be spent developing a base strength and correct technique to enable them to perform the activities described safely. A similar situation applies with the strength phase of the program. Because of the low rep and high weight nature of this type of training this would not be advised for athltes with minimal weight training experience. The Programme, and associated calendar focuses on a date in September for the attainment of peak performance. If this was adopted for collegiate beach volleyball the timing may move to early May as this is the proposed date of the National Championships. With that in mind, this program has the athlete involved in their most intense hypertrophy / muscular growth training at the initial stages of the programme working towards primarily sports specific activities at the end of the season.
One consideration to keep in mind is that this programme has been developed purely with physical conditioning in mind. This program is not suitabe for all athletes and depending on an athletes level of physical conditioning and game based competence, more may be gained from focusing on development of game skills.
OVERALL OUTLINE OF THE TRAINING YEAR
Phase of training
General Conditioning Preparatory Phase
Specific Conditioning Pre Competition Phase
Peak Season
Maintenance during the competition season schedule.
Trainings Per Week
4 4 4 3
Details Day 1: – Traditional weight training focusing on hypertrophy. Squats and deadlift for the lower body. Isolated movement exercises for the upper body. Core exercises. Day 2: – Flexibility, mobility and Stability Training Day 3: – Traditional weight training, focusing on hypertrophy. Squats and deadlift for the lower body. Isolated movement exercises for the upper body. Core exercises. Day 4: Flexibility, mobility and Stability Training.
Day 1: Traditional weight training focusing on hypertrophy. Squats and deadlift for the lower body. Incorporating cleans within the power training cycle. Compound movement exercises for the upper body. Core exercises. Day 2: Physical Technical combined with flexibility / mobility and Stability Training. Day 3 – Traditional weight training focusing hypertrophy. Squats and deadlift for the lower body. Incorporating cleans within the power training cycle. Compound movement exercises for the upper body. Core exercises. Day 4: Physical Technical combined with flexibility / mobility and Stability Training.
Day 1: Traditional weight training focusing on the Olympic lifts of deadlift and cleans. Day 2: Physical Technical combined with Flexibility, mobility and Stability Training. Day 3: Traditional weight training focusing on the Olympic lifts of deadlift and cleans. Day 4: Physical Technical combined with Flexibility, mobility and Stability Training.
Day 1: Physical Technical and Flexibility, mobility and Stability Training. Day 2: Deadlift and cleans. Day 3: Flexibility, mobility and Stability Training.
Approx hrs/wk 6 6 5 3
Traditional Weight Training Component Details: From a physical perspective, performance in Beach Volleyball is greatly enhanced through the development of power, which equates to speed over the sand and enhanced jumping ability. The ability to maintain maximal performance over a 45 minute game and further 45 minute games as a tournament progresses is vital. This capacity we will refer to as power endurance. With muscular power being a factor of size (cross sectional area of muscular fibres) and speed of contraction, this programme looks firstly develop muscular size during the preparatory / general conditioning phase of the off-‐season, working towards developing speed of contraction, with power and sand based exercises to develop power endurance, as peak events approach. During the developmental phase it is less essential that exercises mimic movement patterns within the game but as the season progresses it becomes more and more important to follow the theory of specificity, and move towards exercises replicate game situations. During the general conditioning (preparatory / off season) phase at the beginning of this programme the rep range required to be working in is 12-‐15. As soon as the amount of reps that are being completed rises above 17 the weight should be increased to bring down reps to 12-‐15 again. Reps will then drop down to below 8 during the strength phases and rise again for the power exercises that precede competition. After several months of hypertrophy training the body should be in a position to cope with the additional stress of a strength-‐training programme. Motor patterns of each exercise should also be familiar by now which should ensure risk of injury is not increased by the increased weight associated with this type of training. If an athletes fitness level is not significantly high enough to cope (for whatever reason) with strength training then they need not move immediately into the strength-‐training phase. They should continue with hypertrophy and reassess at a later date.
The repetitions for each exercise should now be reduced to between 6-‐9 for the strength phase. This of course means that weight also needs to be increased accordingly. Correct technique while completing exercises is very important in this phase of the programme to reduce the chance of injury. The importance of having a training partner as spotter cannot be emphasised enough. The warm up component of this training would include a short amount of time on either a bike, rowing machine or tredmill (5 minutes) before moving to active stretching and empty bar lifts List of exercises and suggested rep range for the hypertrophy phase of training. During the strength training phase the rep range would be 6-8. During the power phase the rep range would be 15 -20.
Leg Exercises Isolated Back and bicep exercises Isolated Shoulder, chest and triceps exercises.
Upper body compound exercise
Leg Press 4x sets (12-15) Hamstring Curls 3x sets (12-15) Leg Extension 3x sets (12-15) Calf Press –opt 3x sets (12-15) Lunges (with dumbbells) 3x sets of 20
Lat Pull down (front) 4x sets (12-15) Choose one of; Seated Row 3x sets (12-15) Stiff arm Pull downs 3x sets (12-15) Dumbbell bicep curls (alt or conc) 3x sets (20-24 – alt; 12-15 conc) Back extensions 3x sets (12-15) Barbell curls (20 down with a partner) One arm bent over row. Concentration curls
Shoulder Press 4x sets (12-15) Bench Press 4x sets (12-15) Dumbbell flies 3x sets (12-15) Rear deltoid 3x sets (12-15) Triceps Pushdowns 3x sets (12-15) Bench dips 3x sets (12-15)
Pull up / presses 1/2 2/4 3/6 4/8…to fatigue then back down.
A description of some of the most important exercises throughout the program. Exercise: Pull Up / Press.
Exercise: Squat.
Notes: 1) Don’t bounce at the bottom and lift until chest touches the top of the bar.
Notes: 1) Keep head up and touch chest to the ground. 2) Keep back strait.
Notes: 3 main points to remember. 1) Feet should be shoulder width apart. 2) Keep head up, which will help, maintain a strait back. 3) Movement should mimic sitting back down on a chair.
Exercise: Deadlift.
Exercise: The Clean.
Exercises: Swiss ball sit ups for core.
Notes: 1) Hold on to the bar and rock back, to the point that your arms are forming a line perfectly perpendicular with the ground -‐ Keep your head slightly up. 2) Round your back just a little bit, and then start the lift by first starting to straighten the back, and then extending the legs while finishing the straightening of the back. 3) During the lift, do not allow your knees to buckle inwards.
Notes: 1) Stand behind the barbell, feet parallel and at hip width, shins touching the bar and pull the bar from the floor in a deliberate, but not overly rushed, tempo. 2) Once the bar passes your mid-‐thigh, perform an explosive pull best described as a “jump and shrug” motion. 3) As the bar approaches its maximum height, quickly pull your body underneath it and catch the bar on the fronts of your shoulders.
Notes: 1) Sit down on the ball with your legs in front of you, knees bent and
feet on the ground. Walk yourself forward so your back is leaning against the exercise ball. Plant your feet with some separation between them.
2) Bend so as to bring your upper body towards your knees while tensing your abs.
3) Return to your original position, with your back arched over the ball and your head closer to the floor.
‘Physical Technical’ Component: This component of the training program is consistent with what is performed by many elite beach volleyball teams from USA and Brazil. Game like movements are completed on the sand in a station format with 30-‐45 seconds on and 20-‐ 60 seconds off. Movements can be tailored to the specific needs of the athlete. For example if your athlete needs work on retreating off the net then you can incorporate a number of retreating movements into the training. Very fit athletes may be able to complete 3 circuits of stations with a 45s:30s ratio of exercise to rest, and not so fit athletes may only complete 2 circuits with a 30s:60s ratio of exercise to rest. Athletes would complete a 6 -‐ 8 station set which makes a 2 set training last approximately 16 -‐ 24 minutes and a 3 group training approximately 24 – 36 minutes. Trainings could include, but are not limited to the movements listed below. The warm up component of this training would include a short warmup with might involve 3 -‐5 minutes of running on the sand before moving into active stretching and finally a couple of maximal jumps.
Movement Descriptions:
1) Chase and hit – After chasing a ball down run up to the net and hit a ball thrown by trainer.
2) Abdominal medicine ball – throw the medicine ball back up to the trainer above.
3) T shuffle – Run up to the cone, shuffle left then to the right then back to the middle and backwards to the start.
4) Elastic jumps – jump over the elastics in a sideways direction.
5) Parachute run – run as fast as you can down the beach while attached to the parachute.
6) Serve and block – After serving a jump serve run to the net and block a ball hit by the trainer.
Movement Descriptions:
1) Seated arm drives – while seated try to bounce as
high as possible with alternate arm swings. 2) Up and runs – From a prone position jump up and
sprint to touch cones. 3) Back shuffles – While shuffling backwards between
cones move to the side pointed by trainer. 4) Block and press – Jump up press a ball held over the
net by trainer then move sideways and jump to press again.
5) Drop and dive – Retreat and dive to the side that is pointed by the trainer.
6) Medicine ball throws – in pairs toss the medicine ball at each other while shuffling.
Flexibility, Mobility and Stability Component (F, M & S): This component of the program could be completed both in the gym or on the sand. Many of the exercises are derived from Kiraly (1999) and the Get Set app produced by the International Olympic Committee and the Oslo Sports Trauma Research Centre. The details of this component of the program will be expaded on with the team project of Hayden Jones and Travis Billings which focuses on ‘Injury Prevention for Beach Volleyball’ Essentially this component of the program has athletes completing a series of activites, designed to stabilize and increase the flexiibility of joints prone to injury in the beach volleyball athlete. The importance of a flexibility and mobility session is highlighted by Danalee Corso (2011) in the article entitled ‘New Conditioning Challenges’ The warm up component of this training would include a short amount of time on either a bike, rowing machine or tredmill (5 minutes) Two examples of the types of activities involved in this type of training described by Kiraly (2015) are: Side lunges – Feet shoulder width apart. Step sideways so the leg you’re stepping with ends up bent at about 90 degrees and your opposite leg is straight. Then push back to your starting position. Go the other way to complete a full rep. Do two or three sets of 10-‐12 reps. To make it volleyball specific, hold your arms out in a passing platform while you perform your lunges. (Kiraly 2015) Forward lunges – With your feet together, step forward with one leg until the thigh of that leg is parallel to the ground. Push off with that leg and return to your starting position. Switch to the other leg to complete a rep. Do two or three sets of 8-‐10 reps. You can make this one volleyball specific too by holding a passing platform out in front of you when you’re doing each step. Several examples of activities described by the Get Set app IOC (2015) are listed below along with a picture of the exercise titled Y-‐position.
Drop and Catch (shoulder) y-‐Position (shoulder) Archery (shoulder) Hitch Hiker (shoulder) Stability (shoulder) Shoulder Elevevation (shoulder) Single Leg Jumping (leg and core) Single Leg Balance and Thowing (leg and core stability) Bench and Side Bench (core) Side Bench and Leg raise (core) Wiper (core) Medicine ball rotations (core)
References IOC (2015) Get Set App. Kiraly, K., Sherman, B,. (1999) Beach Volleyball: Techniques, Training and Tactics from the Game’s Greatest Player. Human Kinetics Champaign
IL. Kiraly. K,. (2015). The Importance of Functional Strength. http://www.teamusa.org/USA-‐Volleyball/USA-‐Teams/Karch-‐Kiralys-‐Blog/The-‐
Importance-‐of-‐Functional-‐Strength Sand Volleyball Roundtable: New Conditioning Challenges. (2011). Performance Conditioning Volleyball. 17(5), 1-‐3.