KIHU Research Institute for Olympic Sports Jyväskylä Position-specific ph i ys ca l t l trai i

Transcription

1 KIHU Research Institute for Olympic Sports Jyväskylä Position-specific physical training i for volleyball players Mikko Häyrinen Sports researcher, team sports

2 Contents 1. Description of volleyball 2. Description of different player roles 3. Overall physical training 4. Player role specific physical training

3 Description of volleyball Volleyball is an indoor team sport which requires all-round dfeatures from the athletes Sport specific technical skills (serving, receiving, setting, attacking, blocking and defending) d Body control (actions in different planes) Mental skills (team building skills, communication skills, pressure tolerance ) Physical qualities specific for volleyball

4 Description of volleyball Player analysis Men (OG 1-3) (OG 1-3) Women (OG 1-3) (OG 1-3) Age (y) (22-38) (23-39) Height (cm) ( ) ( ) Weight (kg) (75-103) (75-109) Reach - Spike jump (cm) 344 ( ) 368) - Block jump (cm) 325 ( ) (FIVB web pages) 343 ( ) 375) 325 ( ) 25.7 (19 33) 28.0 (22 40) ( ) ( ) (62 80) (53 87) ( ) ( ) ( ) ( )

5 Description of volleyball Player analysis MEN MaxVO 2 56 Squat jump (cm) 56 (62) Counter movement jump (cm) 60 (63) Attack jump (cm) 81 (84) Overhead medicine ball throw 3 kg (m) 12 (19) Clean 1 RM (kg) (g) 101 ( xBW) WOMEN (44) 37 (46) 61 (63) (16) (1.0xBW) Squat 1 RM (kg) ( xBW) 128 (2 RM) (1.4xBW) Bench press 4 RM (kg) 96 Over head pull (kg) 53 (3 RM) 40 (1 RM) (Fleck et al. 1985; Viitasalo et al. 1987, Häkkinen 1993, Forthomme et al. 2005, Newton et al. 2006, Sheppard et al and 2012, Marques et al. 2009, Aittokallio 2010, Gonzalez-Rav et al. 2011, Dopsaj et al. 2012, Sattler et al. 2012)

6 Description of volleyball Time analysis Duration of a match -min -max Men min 3h 50min 2h 15min 62min 2h 25min Women min 2h 15min 62min 2h 39min Duration of a set 33 min 22 min 26 min 21 min 24 min Duration of a rally -max Proportion of the rallies that last >10 s >20 s 8.6 s 26 s 5.3 s 31.0 s 5.6 s 39.9 s 13.7% 1.9% 6 s 6.7 s 32 s 37.5 s 14.6% 3.5% Duration of a break between rallies 13.9 s 27.0 s 32.5 s Amount of the rallies per set s 29.4 s (Viitasalo et al. 1987, Häyrinen et al. 2000, Kivioja 2002, Häyrinen et al. 2010, Inkinen 2012)

7 Description of volleyball Physical load Average heart rate beats/min Blood lactate mmol/l Glycogen depletion in all muscle fiber types high-intensity actions (jumps, sprints or dives) in a set with s break between the actions 1.25 jumps/minute (Viitasalo et al. 1987, Oliveira et al. 2000, Häyrinen et al. 2000, Kivioja 2002, Couto & Figueiredo 2002, Vilamitjana et al. 2008, Sheppard et al. 2009, Häyrinen et al. 2010, Mroczek et al. 2011)

8 Description of volleyball Physical load No changes in running speed or jumping ability bl Slight decrease in the strength endurance No changes in reaction times (Oliveira et al. 2000, Mroczek et al. 2011)

9 Description of volleyball Match analysis Attacking, blocking and serving are the most important skills concerning winning in both women s and men s matches (e.g. Häyrinen et al. 2004, Laios & Kountouris 2005, Joao et al. 2009, Patsiaouras et al. 2010, Inkinen 2012)

10 Description of volleyball - Skills Blocking Movement + contact time s Contact time 0,34-0,60 s Jump height cm Knee angles (Hämäläinen & Viitasalo 1992, Lobietti 2009)

11 Description of volleyball - Skills Attack jumping (match situation) Two foot spike Jump height cm (max 69 cm) Contact time s Knee angles One-foot spike (women) Jump height 37 cm Contact time 0.20 s (Hämäläinen & Viitasalo 1992, Coleman et al. 1993, Huang et al. 1998, Kuhlmann et al. 2007, Tilp et al. 2008, Wagner et al. 2008)

12 Description of volleyball - Skills Attack - spiking Ball velocity Men 28 m/s Women 20 m/s Jump serve Ball velocity Men 32 m/s Women 29 m/s (Coleman et al. 1993, Huang et al. 1998, Keränen et al. 2001, Forthomme et al. 2005, Häyrinen et al. 2010, Quiroga et al. 2012)

13 Description of volleyball - Conclusions Volleyball is an aerobic sport with intermittent explosive actions Good jumping ability and power production abilities in the trunk, shoulder and arm are the most important physical qualities in volleyball Men s and women s game is quite similar

14 Description of different player roles Setters Shortest and leanest except liberos Lowest maximal jump height Most ball contacts, mainly setting Least maximal efforts, but a lot of submaximal jumps when setting (Vescovi & Dunning 2004, Malousaris et al. 2008, Vilamitjana et al. 2008, Sheppard et al. 2009, Häyrinen et al. 2010, Dopsaj et al. 2012, Inkinen 2012, Sattler et al. 2012)

15 Description of different player roles Outsides Mean height and weight Strongest legs and best maximal jump height Lot of ball contacts, all different technical skills Quite a lot maximal efforts, a lot of maximal sprints (Vescovi & Dunning 2004, Malousaris et al. 2008, Marques et al. 2009, Sheppard et al. 2009, Häyrinen et al. 2010, Dopsaj et al. 2012, Inkinen 2012, Sattler et al. 2012)

16 Description of different player roles Opposites Mean height and weight Strongest legs and best maximal jump height Mainly attacking, blocking and serving (Vescovi & Dunning 2004, Malousaris et al. 2008, Marques et al. 2009, Sheppard et al. 2009, Häyrinen et al. 2010, Dopsaj et al. 2012, Inkinen 2012, Sattler et al. 2012)

17 Description of different player roles Middles Tallest and heaviest Best reach after jumping, but second best in absolute jumping after outsides Most blocking actions Most jumps, almost no dives, lateral movements Very often substituted from the back row long break from activity (Vescovi & Dunning 2004, Malousaris et al. 2008, Marques et al. 2009, Sheppard et al. 2009, Häyrinen et al. 2010, Dopsaj et al. 2012, Inkinen 2012, Sattler et al. 2012)

18 Description of different player roles Liberos Shortest and lightest Mostly receiving and defending actions Least maximal efforts, almost no jumps, but a lot of moving in low positions (Malousaris et al. 2008, Marques et al. 2009, Sheppard et al. 2009, Häyrinen et al. 2010, Dopsaj et al. 2012, Inkinen 2012, Sattler et al. 2012)

19 Overall physical training for volleyball Three main goals 1. Improve the physical qualities in a longer perspective 2. Maintain a high level of physical qualities for the whole season 3. Prevent injuries i

20 Overall physical training for volleyball 1. Improve the physical qualities in a longer perspective Developing maximal strength Squat (different knee angles), Power clean, Snatch, Over-head pull, Bench press, Core training Converting maximal strength to explosive power Squat jumps with extra loads, Plyometric training, Depth jumps, Medicine ball throws

21 Overall physical training for volleyball 1. Improve the physical qualities in a longer perspective Converting power production qualities to effective volleyball skill executions V ll b ll ifi t (bl k Volleyball specific movements (block movements, attack approach + jump, spikes, defending movements)

22 Overall physical training for volleyball 2. Maintain a high level of physical qualities for the whole season Long competitive season (5-7 (-11) months) It is wise to be in % condition for the whole season Tapering for the main events to 100 % condition

23 Overall physical training for volleyball 3. Prevent injuries Ankle, knee, back and shoulder injuries are common Volleyball loads body greatly Explosive movements Landings on bad body positions and on one leg Loading is quite one-sided

24 Overall physical training for volleyball 3. Prevent injuries Proprioceptive training Strengthening of the antagonist muscles of the volleyball muscles Hamstrings, seated row, rotator cuff exercises Core training i Landings on one leg Eccentric strength training for legs % of the physical training

25 Player role specific physical training Setters Jumps with no or with one step approach and higher knee angles Core stability with high hand position Stretching of the neck and shoulder muscles

26 Player role specific physical training Outsides and opposites Power production of legs, trunk, shoulder and arm Slightly lower knee angles in jumps and squats Throwing with longer hand movement

27 Player role specific physical training Middles Squats with higher knee angles Jumps with higher knee angles Throws with shorter hand movement Lateral movements (along the net)

28 Player role specific physical training Liberos Training in low positions Squats Core training Movements Dives

29 To conclude Physical training in volleyball is mostly similar for all players. Slight adjustments are made according to player roles and player s personal needs and qualities.

30 Thank you for you attention! Any questions?