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In the Name of Allaha
Volleyball • HISTORY Volleyball was invented in 1895 by William J. Morgan, who was physical education director of the YMCA in Holyoke, Massachusetts. He developed the game to provide an indoor game for the winter months in which relatively large groups of men could participate in a small gym. The principal features of tennis were employed, but the net was raised and the players struck the bladder of a basketball with their hands in stead of racquets.
Volleyball is an Olympic sport • Skills: • Serve, Set, Pass, Boump,Spike, Block, Dig
Strategy • specialization • There are 5 positions filled on every volleyball team at the elite level. Setter, Outside Hitter/Left Side Hitter, Middle Hitter and Opposite Hitter/Right Side Hitter and Libero/Defensive Specialist. Each of these positions plays a specific, key role in winning a volleyball match.
Volleyball is a dynamic game requiring high levels of aerobic endurance, power, flexibility, speed, and agility. The most important of these is endurance, because without this a player is unable to maintain skill and effort throughout a game. A well-balanced training programme includes aerobic fitness (e.g. running), weight training, agility drills, and jump training (plyometrics) to provide the explosive power the game requires.
Much of the formal training of a volleyball team focuses oncourt skills, technique, and strategy, leaving each player to take responsibility for developing individual fitness. However, it is essential for players to train for general fitness so that they can perform to their maximum ability and reduce the risk of injury.
Immediate Energy: The ATP-PC System for volleyball • Immediate & rapid supply of energy almost exclusively from high energy phosphates ATP and PCr within specific muscles.
Immediate Energy: phosphagens • Activities that rely almost exclusively on stored phosphagens: • Volleyball • Wrestling • Apparatus routines in gymnastics • Weight lifting • Most field events • Baseball
plyometrics • Exercises, including hops, bounds, and jumps, in which maximum effort is expended while a muscle group is lengthening. During plyometrics, a concentric contraction (shortening) of muscle is immediately followed by an eccentric contraction (lengthening). Plyometrics forms part of the training programmes for most sprinters, jumpers, and throwers because they improve explosive power. However, there is a high risk of injury for those who are not well condition.
Shock exercises • Exercises that involve jumping from an object several feet above the ground. Immediately on landing, the jumper rebounds upwards. Shock exercises are designed to stimulate thestretch shortening cycle in muscles and improve the power output from the legs (plyometrics). • The stretch-shortening cycle consists of a combination of the three types of muscle action; an eccentric action followed by a static (isometric) action, then a concentric action of the same muscle group.
Strength training • # Specificity of training • Thus training for endurance, for flexibility, or for speed are all very different; and or training for strength. • Strength trainers characterize loads in terms of the individual's ‘repetition maximum’ (RM). A 1 RM load can be managed just once in a session, a 10 RM load can be tackled 10 times within a period measured in minutes. Working against loads less than 60% of 1 RM is not considered capable of increasing strength at all.
By contrast, in endurance training, probably involves only 10-15% of the maximum force the limb; • Phases of training:1- Neural phase and 2- Muscle bulk does increase (Hypertrophic).
Resistance training • Resistance training using weights is usually based on an individual's repetition maximum. Typically, beginners use a weight one half of their l-RM, which they should be able to lift about ten times.
Volleyball Skills Work-Out Jump Training
Rope Jumping • Jumping rope is one of the best forms of strength and stamina conditioning that is available. It is best to jump on a soft surface, such as a workout pad. Jumping on a hard surface can cause the front of your legs to become sore. You should wear some kind of tennis shoe or some other shoe without heels when you are jumping. I started with 2 legs rope jumping, but from week 3 to 8, I do one leg rope jumping.
Bench Blast • The bench blast is great for developing that explosive power you need to get up in the air quickly. The only equipment you will need for this exercise is a strong bench or chair that is high enough to allow a ninety degree bend at the knee. To perform this exercise, place on foot on the chair and the other foot on the floor. Now you are ready to begin. With the foot on the chair, push upwards, using a great blast of strength. While in the air, change feet using a scissors type movement, landing with opposite feet on the chair and the floor ready to perform another bench blast. Make sure that you push upward with the foot on the chair. This is just like running the stairs, instead we transform it to working on the same muscles using a bench chair.
Squat • The squat is considered to be the best all-around lower body exercise. It is primarily responsible for developing your thighs and strengthening your hips. The only equipment you will need besides weights for this exercise is a book that is about 2 inches thick and wide enough to put both feet on it. If you could not find one, simply use 2 books, one for each foot. To perform this exercise, place the heels of your feet on the book with your feet 8 to 12 inches apart. Place your hands on you hips and you are ready to begin. Squat down until your upper legs or thighs are parallel to the floor, then raise yourself up again slowly. It is important to keep your head up and your back as straight as possible throughout the exercise. It's best to stand in front of a mirror and look at yourself when doing squat. I am using 80 lbs weight for this exercise, I am 165 lbs. You should use enough weight as you see appropriate.
Calf Raises • The calf raise is responsible for developing the lower part of your leg which is called the calf. This exercise is a necessity for that quick jump you need in a split second, because time doesn’t allow you to put everything you have into it. The equipment you need is that same book you used for the squat and a fairly strong chair. To perform this exercise, place the balls of your feet on the edge of the book with your feet a few inches apart. Place your hands on the back of the chair and hold it lightly in order to keep your balance. Pick one foot off of the book and hold it up in the air because you will only be exercising one leg at a time. Now you are ready to begin. Lower your heel as far as possible or all the way to the floor, whichever comes first. Then raise all the way up on your toes, thus completing the movement. A full set is considered complete after you have exercised both legs the required number of repetitions.
Conclusion • This program has been designed to help you reach your maximum jumping height. It is primarily a guide to help you plan each training day. For some of you, the workouts may be fairly easy. For some, the workouts will be a little difficult. Whatever the case, the first two weeks have been designed as a break in to the training routine and should not be changed in any way! After the first two weeks, if the workouts seem easy, increase the number of repetitions you perform for each exercise to suit you. Do exactly the opposite if the workouts are too hard. Do not overwork your body by doing too much. Do not under work your body either, by doing too little. After you complete the 12 week course and you want to progress even further, either increase the number of sets you are doing or increase the number of repetitions per set (a repetition or rep is the complete cycle or movement of the exercise. A set is a group of repetitions or reps). It is entirely up to you as to how much you increase your vertical jumping ability!
SPRAIN:A stretch or tear to a ligament and capsule when a joint is moved beyond its normal motion. • STRAIN: A stretch or tear to a muscle or tendon. • Sprains and strains are graded on severity: • 1st Degree - A stretching and/or micro-tear of tissue2nd Degree - A partial tearing of tissue3rd Degree - A complete tear of tissue
TENDINITIS - An inflammatory condition of a tendon. This usually occurs gradually, secondary to related overuse. Muscular weakness will often result in breakdown of the tendon following related activity. Tendinitis pain is primaril y present with active or resisted movements which involve the muscle and tendon. • BURSITIS - An inflammation of a bursa following repeated movement. Both active and passive joint movement may elicit bursal pain.
TENOSYNOVITIS - An inflammation of a sheath covering a tendon. A crepitus, or grinding feeling, may be present in addition to pain with movement.
