"AEROBIC" EXERCISES IN VOLLEYBALL
It is on the training of resilience that all the exercises that usually, with improper term, are called "aerobic" must focus on. In fact, I believe that the volleyball player must eliminate exercises that involve prolonged 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 the general resistance, that is to say in the recovery phase (in the preseason).
Here then it is convenient to limit the length of the sections to be covered with the straight line run and replace them as soon as possible, with specific in-line gaits or movements in the field.
One of the most common exercises in preparing 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 duration 4'-5 '
Recovery between repetitions: variable based on the type of repetitions (15 "-20" -25 ")
Recovery between series: 2 '
Expected heart rate: 150-170 bpm (at the third set of work)
To calculate which is an adequate heart rate without having to resort to complex threshold tests, you can use the Karvonen formula. 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 its theoretical maximum frequency (220 - age of the athlete).
For a heart rate of work equal, for example, to 70% of that of VO2 max you will have to proceed in this way:
FC = (70% x (theoretical max fc - rest fc)) + rest fc.
In the case of recovery assessment, again at the empirical level, the following system may apply. Consider how many bpm the athlete's heart rate drops in 1 'after the effort and divide the value obtained by 10.
The following scale of the recovery index is thus obtained:
1-2 insufficient, 3 sufficient, 4 discrete, 5 good, 6-7 excellent.
Strength resistance (interval training with weights, circuit training)
Of particular interest is the work of resistance to strength in the weight room, a training method to be used far from the main moments of competition due to the organic fatigue that can determine.
Form: interval training
Intensity: 60-68%
Repetitions: 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 series: 3'-3'30 "
Expected heart rate: 150-160 bpm
Very valid, especially with athletes of the youth categories, can be the work in circuit based on strength. The example that is proposed starts with the choice of 14-15 free-body exercises or those with small overloads (8-10 if heavier overloads are used) that affect all the muscle districts used by the volleyball player. For each of these exercises, a test is performed 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 performed 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.
Shape: circuit training
Intensity: 80% compared to the 45 reps ceiling
Repetitions: variable from year to year
Series: 2-3
Recovery between repetitions: none
Recovery between series: 4 '
Expected heart rate: 160-170 bpm
Jump resistance (vertec test)
There are several methods of jumping resistance training. To remain in the sphere of general work without the ball, but basing it on specific movements, it is possible to adopt a highly correlated exercise with the volleyball performance, elaborated as a test a few years ago by the then vice coach of the Italian men's national team Zanini.
The test consists of three series of four jumps at the vertec with a 4 m run. 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, besides having trained the jump of attack, we will have elements of immediate evaluation of the work Which:
evaluation of the best jump, specific jump and run-up resistance (IPP and IPG), decrease in performance between the series, recovery index at the end of the test.
The Partial Performance Index (IPP) is calculated as follows: (j1 + j2 + j3 + j4) ² / time (in hundredths of a sec). The same mathematical operation must be applied to the data resulting in the next 2 series. Once this is done, all we have to do is add the 3 indices of the 3 series to have the general performance index (IPG).
Form: interval training
Intensity: 100% both in the jump and in the executive speed
Repetitions: 4
Series: 3
Recovery between repetitions: none
Recovery between series: 20 "
Expected heart rate: 160-180 bpm
Resistance to rapidity (circuit training, gaits, sprint training)
With resistance training, speed begins to enter the field, even if the ball still does not appear in the exercises. This physical quality can be exercised in various ways, alone or combined with explosive strength exercises.
The first example takes us back to the circuit work we have seen for strength, only in this case the exercises to be chosen will be in smaller numbers and above all will focus on rapidity of movement, reactivity and elasticity (skipping with the rope, specific displacements, defense type)., pliometry between obstacles, agility between cones and various obstacles, reaction to signals, rapid touches in circles and speed ladder, rapidity launches for the arms).
Shape: circuit training
Intensity: 90-100%
Repetitions: variable from year to year (5 "-8" working)
Series: 2-3
Recovery between repetitions: none
Recovery between the series: complete
Expected heart rate: unnecessary detection
The second example, on the other hand, follows the interval training for improving recovery capacity, replacing the various race blocks in time with continuous series of specific gaits. In this case the recovery will be active and will be performed at a low pace or, better, with abdominal and back muscles.
Form: interval training
Intensity: 90-100%
Repetitions: variables (6 'continuous work with various speeds)
Series: 3-4
Recovery between repetitions: none
Recovery between series: 4 '(active recovery with stroke or abdominal and dorsal)
Expected heart rate: unnecessary detection
The last example instead mixes speed and explosive force, combining a classic sprint training of frontal and dorsal jumps with the medicine ball. The form of sprint chosen is that of starting the movement in one direction and then rapidly reversing the front and progressing for 7-9 m. After 5-6 sprints you recover with a poly-competition station.
Shape: sprint training
Intensity: 90-100%
Repetitions: 5-6 for the sprint, 8-10 for the throws
Series: 2-3
Recovery between repetitions: complete
Recovery between the series: the time needed for poly-competition work
Expected heart rate: unnecessary detection
Edited by: Lorenzo Boscariol
