Volleyball, Training Methods free essay sample

Introduction In this essay I will be investigating upon the chosen sport of volleyball. In regards to this chosen sport, I will then create a fitness program which will assist me in excelling in the position of outside hitter (also known as the ‘power’), in which the job of the outside hitter to is spike (or tip) the ball over the net when an offensive play is called. The other positions in volleyball are fairly simple. The setter is the core component of the team, having the authority to set (or dig) all second balls to allow the team to advance into an aggressive offensive play. The inside hitter (also known as ‘weak’); being the same as an outside hitter except on the right-hand side of the court (this position benefits left-handed players). The middle; this player is the key to obliterating the other teams plays, the key to doing this is that the tallest player is used to block the opponents spike, rendering it useless. We will write a custom essay sample on Volleyball, Training Methods or any similar topic specifically for you Do Not WasteYour Time HIRE WRITER Only 13.90 / page And lastly, the libero (also known as the defensive specialist); practically like the setter except receives all of the opponents spikes (or tips) by rapidly diving or digging the ball perfectly to the setter. The main rules of volleyball are also fairly simple. Players cannot ‘carry’ the ball (meaning no player has the ability to change the movement of the ball whilst in their control) and the ball must not touch the ground of their own side, if so the point is given to the opposing team. To win a full game of volleyball it is required (in FIVB) that a team wins 3 sets (a set is a game of 25). Components of Fitness Cardio Vascular Endurance Cardiovascular endurance refers to ability of your lungs and heart to pump and supply oxygen into your working muscles throughout physical activities for a prolonged period of time. Muscular Endurance Muscular endurance refers to the ability of certain muscle groups to exert force for a prolonged period of time; being that the power exerted is not of maximum power. Muscular Strength Muscular strength refers to the ability of certain muscle groups to exert maximum force for a short, quick period of time. Muscular strength and endurance usually are grouped together when creating a fitness circuit, as muscular strength tends to break more muscle fibers and muscular endurance can be used to condition those new muscle fibers. Speed Speed can be calculated as distance over time. This is essentially the ability for a person to quickly run from point A to point B. Flexibility Flexibility is the ability of the muscles to stretch. This is important as without flexibility our bodies would be tense for infinity, constricting movement as activity. Power Power is the ability of muscles to exert the maximum amount of force instantly. This type of fitness combines the training of strength and speed and its use in numerous sports. Coordination Coordination is the ability of your brain to work with muscles group and to send the correct signals so that movement is fluid. Reaction Time Reaction time is the ability of your brain to quickly work with muscle groups to result in a quick action which is precise and fluid. Agility Agility is the ability to exert maximum power in a serious of movements in the opposing directions. Examples of this are a running back being able to dodge the linemen and the quarterback dodging the rushers. Balance Balance is the ability for your body to control and hold separate muscle groups, resulting in the body to keep its center of balance. Components of Fitness Which Correlates to Volleyball The sport I have chosen is Volleyball. As volleyball is a quick paced sport the general components of fitness which will correlate with this sport will be: Agility – This is because of the ability for a player to quickly move left and right into their correct positions to either, cover a teammates attack or to cover their court when the other team attacks. Muscular Endurance – This is because of the need for a player to stay lower to the ground in a position where they can quickly dive for a ball or to move into position. Staying in a lower position also helps the player receive powerful spikes or serves. Coordination – This is because of the ability of the player to correctly receive a ball and pass it to the setter. Other players also need coordination to allow for the fluidity of the pass or the correct timing for the approach to a spike. Reaction Time – This is because of the need for players to react quickly to float serves, tips or quick spikes. However, in this case, I will be training for a more aggressive position; the power or outside hitter. This position requires the player to be the basis of attacking plays, either it be spiking or faking. With this being said, the components of fitness which are specifically targeted towards this position are: Muscular strength – This is because of the need of the player to either forcefully tip the ball to a uncovered area or to smash the ball into the opponents court with the intent for it to bounce to the ceiling. Power – This is because of the need of the player to jump quickly with maximum force. This maximum force from jumping vertically will help the player to have a reach advantage over the ball and allow the player to smash towards the ground; under the 3 foot line. Coordination – This is massively important when spiking, as the need to make sure your perception of the ball in the air will coordinate with your run-up. Timing is the key; if you time to late, your spike will hit the net, if you time to early, then you will jump to early resulting in a missed spike. All in all, the position of power or outside hitter is mainly focused on the combination of power and coordination. Planning To plan for my circuit training I will need to take the following principles into consideration: I. Specify – This is so that I can specifically target muscle groups which are related to the sport I am training for. If I am training for the wrong muscle groups then I will not achieve the correct results. II. Progression – This is important as constant progression will help you gradually gain the results you want to achieve. If no progression is made (not lifting heavy enough or not seeing results) one should either attempt to overload the body more. III. Overload – Overloading your body is important. This is because by overloading your body, you are constantly pushing it to the max; therefore this will break and build new muscle. IV. Reversibility – Reversibility is the point where your muscles start to become useless. This occurs when your body is at a dormant state, when you are not building any muscle and when you are not intensively using your muscles actively. V. Tedium – This is important because is your workout is not interesting, you will not have the drive to continue working out. Which means you will be working out against your own will. VI. Frequency – Frequency of your workout is important, as by prolonging your rest days (2-3 days to a week) your body will feel weak and your next workout will feel harder than if you were to rest for 1 day. This is because your body will lose its accustom of lifting hard weights. VII. Intensity – Intensity is another key to building muscle. If your body is not constantly challenged, then your workouts will have too much rest time. Resulting in your muscles taking a longer time to break and build. VIII. Time – The time of the workout all relies on the amount of reps and sets you do per muscle group. Preferably, the time of a workout should be at least one hour as this will give you enough time to incorporate all components of fitness. IX. Type – The type of training is important to planning a workout; as by training the wrong component, you will not be getting the results your activity required. Specifically Planning the Circuit For this circuit, I will be focusing on the main muscle groups: I. Chest – (Pectoralis Major (Sternal, Clavicular), Pectoralis Minor) II. Shoulder (Deltoideus) – (Anterior, Lateral, Posterior) III. Triceps – (Triceps Brachii) IV. Biceps – (Biceps Brachii) V. Forearms – (Brachioradialis, Wrist (Extensors, Flexors)) VI. Back – (Latissimus Dorsi, Teres Major, Trapezius, Rhomboids) VII. Hips – (Gluteus Maximus, Abductors) VIII. Thighs – (Hamstrings, Quadriceps) IX. Calves – (Gastrocnemius, Tibialis Anterior) This being said, I will then further separate them into different groups. These muscle groups will be separated based on their coherency, ability to use both muscle groups in a singular exercise and based on the ability to train the muscle groups on different days (while taking into consideration the amount of fatigue and recovery I will need): First separation: Triceps, Biceps, Forearms Second separation: Shoulders, Back, Chest Third separation: Hips, Thighs, Calves From this, I can start to formulate the general plan for the following weeks. Each workout day will be split into either one or two sections; the sections being upper body or lower body. In addition to this, my upper body workout will be further split into two subsections, Triceps, Biceps, Forearms and Shoulders, Back, Chest. As my muscle recovery is about one day (muscle recovery being the time it takes for my body to recover from being sore), I will be basing my workout schedule on having a one day rest (when possible): Schedule Monday: Workout – Upper Body (Triceps, Biceps, Forearms), Lower Body. Tuesday: Rest Wednesday: Workout – Upper Body (Shoulders, Back, Chest), Thursday: Rest Friday: Workout – Upper Body (Triceps, Biceps, Forearms), Lower Body Saturday: Rest Sunday: Workout – Upper Body (Shoulders, Back, Chest),