Volleyball under 18 and under 20

The main objective of a physical preparation program for the

teams of the youth sector under 18 and under 20 is to create an athlete with muscular and articular groups able to withstand the various stresses that occur in the short and medium term.

The development of a training program must take into account the stages of bio-physiological development of the player, but also aspects related to the performance model and the physical condition of the athlete.

The aspects to consider when wanting to perform a correct action in the field of youth physical preparation can be summarized as follows:

characteristics and effects of adaptation processes;
characteristics of the systems (organs or physiological factors) and of the epithelial, connective, supporting, muscular and nervous structures;
characteristics and dynamics of recovery processes;
reactions of the organism to the various stresses due to different training loads: type of stress produced, type of stress produced when the load and training are increased;
control and evaluation of the state of shape of fabrics and systems.

The alteration of the carrying capacity may be due both to factors of a congenital nature, to acquired factors, but also to reasons linked to training methods and inappropriate loads.

Of course, the most important thing to which we must pay particular attention is to protect our athletes from the paramorphisms and from the pathologies that can occur after the various and continuous overloads during the various training sessions.

The load capacity of the volleyball player depends on the ability of the organs and tissues to withstand the stresses related to the specific athletic gesture.

From the point of view of the organization of the specific programming in the physical preparation of the athletes, it is necessary to divide the boys by teams, assigning them times and methods for each team.

UNDER 18 VOLLEYBALL

The main objectives of weight-room training planning are given by improved posture and strength and control of the neuromuscular system.

The frequency of the sessions varies from two to three a week, lasting about 45 minutes each.

A dozen exercises are performed per session, each characterized by a serial number of 3, with a number of repetitions ranging from 10 to 12 per series. The rest between a series and the other goes from 2 to 3 minutes, depending on the type of exercise performed.

The exercises performed can be divided into two main strands: muscle strengthening exercises and multiarticular flexibility exercises.

EXERCISES FOR FORCE OF UPPER ARTS

• Pull Ups

• Lat pull down

• All row B / D

• Military B / D

• Bench Press B / D

FORCE EXERCISES OF LOWER LIMBS

• Step Up

• Lunge / Rear Lunge / Side Lunge BD

• Back Squat

• Front Squat Education

MULTI-ARTICULAR EXERCISES

• Hang Pull

• Push Press

• Hang Clean

• B / D

• Split Jerk Education

• Complex Exercises

UNDER 20 VOLLEYBALL

The under 20 represents the last step before entering the first team. In this category it is necessary to bring the athlete's performance closer to the models of the great champions. During this phase, special attention must be paid to improving the maximum dynamic force.

The annual schedule is close to that of the under-18s, with the difference that workloads and the duration of training sessions increase. The season is divided into macro and micro training cycles and anthropometric, biochemical and performance tests are introduced.

Anthropometric tests are represented by measurements of skin folds, weight, circumference and stature. In biochemical tests, blood tests, extracellular conductivity tests and tests on food overload are performed. Finally, the most important performance tests are given by the Jumping Test, the Squat Jump, the CMJ, the CMJ B and the Stiffness.

MULTI-ARTICULAR EXERCISES

• Hang Pull

• Push Press / Split Jerk

• Hang Clean

• Hang Clean + Jerk

• B / D

• Snatch Education: Press Under and Hang Snatch

FORCE EXERCISES OF LOWER LIMBS

• Step up BD

• Lunge BD

• Single Leg Split Squat

• Front Squat