BEACH VOLLEYBALL TRAINING PROGRAM

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1 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS

2 Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks Phase 4 2 Weeks Workouts should be performed 3 times per week. Workout Days Each training day will consist of exercises from two of the three categories listed. See below for details: Day 1 Plyometric Training + Movement Drills Day 2 Plyometric Training + Core Training Day 3 Movement Drills + Core Training

3 Phase 1 Plyometric Training Line Hops Diagonal 3 sets 1/2 court width 4 Square Hops Multidirectional 3 sets 15 seconds Cone Hops Linear 3 sets 1 court width Cone Jumps Lateral with Block 3 sets 10 Movement Drills Star Drill Full 2 sets 1 Sprint 3 sets 5 x court width Star Drill 2 Step with Dig 3 sets 1 Core Training Mountain Climbers Contralateral 3 sets 10 Star Rotations 3 sets 10 Single Arm Overhead Toss 3 sets 10

4 Phase 2 Plyometric Training Line Hops Diagonal Single Leg 4 sets 1/2 court width 4 Square Hops Multidirectional Single Leg 4 sets 10 seconds Cone Hops Diagonal 4 sets 1/2 court width Tuck Jumps Forward 3 10 Movement Drills Star Drill Full 3 sets 1 Get Up to Sprint 4 sets 5 Star Drill 4 Corners with Dig 3 sets 1 Core Training Mountain Climbers Ipsilateral 3 sets 10 Overhead Squats 3 sets 10 Single Arm Overhead Toss Single Leg Contralateral 3 sets 8

5 Phase 3 Plyometric Training Single Leg Hop Forward/Backward 3 sets 10 Box Hops Multidirectional Single Leg 4 sets 15 seconds Cone Hops to Sprint 3 sets 4 hops, sprint court width Hitch Hops (Single Leg Tuck Jumps) 3 sets 5 Movement Drills Star Drill Full 4 sets 2 Dive to Get Up to Sprint 4 sets 5 Star Drill 2 Step with Dig 4 sets 1 Core Training Mountain Climbers Contralateral 3 sets 10 Star Rotations 3 sets 10 Single Arm Overhead Toss Single Leg with Hop 3 sets 6

6 Phase 4 Plyometric Training Line Hops Diagonal 3 sets 1/2 court width Box Hops Multidirectional 3 sets 10 seconds Cone Hops to Sprint 3 sets 4 hops, sprint court width Pike Jumps 3 sets 5 Movement Drills Star Drill Full 3 sets 1 Get Up to Sprint 3 sets 5 Star Drill 4 Corners with Dig 3 sets 1 Core Training Mountain Climbers Ipsilateral 3 sets 10 Overhead Squats 3 sets 10 Single Arm Overhead Toss 3 sets 10

7 Warm Up Light Jog 5 minutes on road or grass, 1 minute in sand Movement Circuit 3 Block Jumps, 3 Spike Approaches with Arm Swing, 3 Lateral Digs (lunge to the side and simulate a dig with both knees into the sand), 3 Jump Serve Approaches with Arm Swing, Star Drill. Low intensity. Ball Skills 30 passes, 30 sets, 30 digs (pepper) High Knees Perform with a slight forward upper body lean. Keep your head up and move your arms in rhythm with your legs. Exaggerate the knee lift so your thigh goes to parallel with the ground. Use a short stride length and perform many fast repetitions on the balls of the feet. Start with a light intensity and increase the intensity in each successive circuit. Butt Kicks Perform with a slight forward upper body lean. Jog forward and touch heels to butt without lifting the knee or moving it forward. Maintain a fast tempo and stay on balls of feet. Carioca Start in the athletic position and keep your head up. Limit the amount of upper body rotation during the movement. Move off the balls of your feet. Rotate your hips so that your left leg crosses in front of the right leg. The next step is to bring right leg behind the right. Try to ensure maximal hip rotation during the exercise. Diagonal Lunge Walk Step diagonally at a 45 degree angle with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright. Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg. Backward Lunge Walk Start in your basic athletic position. Reach backwards with your right foot until your left thigh is parallel to the ground. Pull with your right leg and rapidly return to the starting position. Sumo Squats Start in your basic athletic position. Rotate body 180 degrees by pivoting on your right foot and lifting your left. Once around, move left foot out to the side until your feet are wider than shoulder width apart. Squat as low as you can, then stand up. Repeat. Pendulums Stand parallel to a wall with closest hand using it for support. Swing nearest leg forward and back like a pendulum, keeping leg straight when in front of the body to get a stretch in the hamstrings, and bending knee when leg is behind body to get a stretch n the quads. Movement Circuit 3 Block Jumps, 3 Spike Approaches with Arm Swing, 3 Lateral Digs (lunge to the side and simulate a dig with both knees into the sand), 3 Jump Serve Approaches with Arm Swing, Star Drill. Moderate to high intensity.

8 Exercise Descriptions Sprint Start at one side line in ready position and sprint to opposite side of court. Work on explosive power in your first few strides. Alternate your lead foot each repetition. Get Up to Sprint Start lying face down outside one side line of court. Get up as quickly as possible and sprint to opposite side of court. Dive to Get Up to Sprint Start in center of court in ready position. Dive to one sideline to simulate diving dig. Get up as quickly as possible and sprint to opposite side of court. Line Hops Diagonal Start with your feet close together on one side of the line. Lower into a slightly knee bent position and hop slightly forward over the line. Land on the balls of the feet and rapidly return across the line. Keep the foot contact time with the ground as short as possible, and stay close to the ground while hopping. Line Hops Diagonal Single Leg Perform the exercise as described above, but jump off and land on the same leg. Cone Hops Diagonal Same as above but hopping over cones to increase height and distance. If you do not have cones, simply draw two lines in the sand about a foot apart and hop to the outsides of the lines. Cone Hops Linear Place a series of 8 cones about 2 feet apart. Start with your feet close together and lower yourself into a slightly knee bent position. Hop forward over the line, land on the balls of the feet and rapidly spring forward over the next cone. Keep the foot contact time with the ground as short as possible, and stay close to the ground while hopping. This drill should also be done laterally. Cone Hops to Sprint Perform the drill as above using 3 cones only. Upon landing after hopping the third cone immediately accelerate explosively away from the cones in a straight 5 meter sprint. Cone Jumps Lateral with Block Start with feet shoulder width. Squat down fully while keeping your spine tall, then jump as high as possible and slightly laterally over the cone with your arms overhead in blocking form. Land softly into a full squat and repeat, jumping back over the cone.

9 Exercise Descriptions 4 Square Hops Multidirectional Stand in position 1 with your feet together and knees slightly bent. Move from numbers 1 to 4 as quickly as possible and repeat Perform low, rapid hops facing the same direction throughout. Change the position of the numbers to vary the movement pattern. 4 Square Hops Multidirectional Single Leg Perform the exercise as described above, but jump off and land on the same leg. Hex Hops Multidirectional Stand with feet together in the middle of the hexagon, facing line A at all times throughout the test you are to face line A. Jump with both feet over line B and back to the middle, then over line C and back to the middle, then line D and so on. Each side of the hexagon should be about 24 inches long Hex Hops Multidirectional Single Leg Perform the exercise as described above, but jump off and land on the same leg. Single Leg Hop Forward/Backward Stand on one leg with opposite foot just off the ground and leg slightly in front of body. Hop forward slightly and quickly swing opposite leg behind you. Hop immediately back again and swing opposite leg in front of body. Repeat as fast as possible. Star Drill Full Start in the center of the court facing the net. Sprint straight ahead to the net, then return to the center of the court. Sprint to the net at the sideline and return to the center of the court. Continue sprinting and returning to all of the points shown on the diagram until one circuit is complete. Star Drill 2 Step with Dig Start in the center of the court facing the net. Sprint straight ahead 2 steps towards the net and drop down to perform a dig with one knee going into the sand, then return to the center of the court. Continue to all of the points shown on the diagram until one circuit is complete. Note that the dig at the back of the court should involve a back pedal with an overhead gator movement.

10 Exercise Descriptions Star Drill 4 Corners with Dive Start in the center of the court facing the net. Sprint forward to the net at the sideline and dive for the corner. Get up as quickly as possible and return to the center of the court. Continue to all of the points shown on the diagram until one circuit is complete. Tuck Jumps Forward Jump as high as you can and slightly forward. Bring knees quickly up in front of body to hip height. Land softly in a controlled squat, and transition immediately into the next jump. Hitch Hops These are Single Leg Tuck Jumps. Perform the exercise as described above, but jump off and land on the same leg. Pike Jumps Jump as high as you can and slightly forward. Once in the air keep knees extended and bring feet up in front of the body as high as possible. Reach forward with your hands to try to touch your toes while in the air. Single Arm Overhead Toss Start in a squat with one hand reaching down between your knees toward the back of your heels while keeping our spine straight. Stand up quickly and raise that hand quickly overhead, reaching as high as possible. Stop your hand directly above your head. Return to the starting position under control. Single Arm Overhead Toss Single Leg Contralateral Perform the exercise as described above, but stand on one leg and use the opposite arm to perform the lift. Single Arm Overhead Toss Single Leg with Hop Perform the exercise as described above, but jump off of and land on the same leg during the lift. Mountain Climbers Contralateral Start at the top of a push up position with elbows slightly bent. Quickly rotate hips while bringing one knee up towards the opposite elbow. Maintain straight alignment from shoulders through extended leg. Return to starting position and switch legs. Mountain Climbers Ipsilateral Start at the top of a push up position with elbows slightly bent. Quickly bring one knee up towards the elbow on the same side of the body. Maintain straight alignment from shoulders through extended leg. Return to starting position and switch legs.

11 Exercise Descriptions Star Rotations Start at the top of a push up position with elbows extended. Rotate body into a side bridge position so that your weight is supported on one arm and the other arm is pointing up towards the sky. One leg should be on the ground and the other should be lifted up toward the sky as well. You should be in a spread eagle position momentarily. Return to the starting position and repeat on the opposite side. Overhead Squats Perform a stationary squat while holding volleyball directly overhead throughout the movement. Squat as low as you can without breaking posture.

12 Post Training Static Stretches Pec Stretch Standing upright, place arms to side of body at shoulder height. Have thumbs pointing up and palms of hand facing forward. From this position slowly pull your arms as far back as possible to a comfortable position until you feel the stretch. Biceps Stretch Done on a wall. Hold arm shoulder height and place against wall. Slowly and carefully rotate the shoulders away from the wall until you feel the stretch. Repeat on other side. Neck Stretch Sit in neutral position. Grab the bottom of your chair with your left hand. Extend your spine upwards. Inhale. Exhale and lower your head towards your right shoulder, pulling gently with your right hand. Breathe and hold for fifteen seconds. Slowly bring your head back to neutral and release the chair. Repeat with your left hand on your head and your right hand grabbing the chair. Hip Flexor Stretch Kneel on the left knee with one foot out in front and the knee bent to about 90 degrees. Begin by shifting your weight backward so that your hip is behind your knee. Do a pelvic tilt and push your hips forward. Do not allow your low back to arch. Move forward until you feel a stretch in the front of your hip and/or thigh. Quad Stretch Stand on one leg with slight knee bend, pelvis tucked under, and trunk upright. Ease the heel towards buttock as the hip extends gently forwards. Ensure the knee stays in line with the rest of the body. Squeeze the glutes.

13 Post Training Static Stretches Calf Stretch Place both hands on wall with arms extended. Lean against wall with one leg bent forward and the other leg extended back with knee straight and foot positioned directly forward. Push rear heal to floor and move hips slightly forward. Groin Stretch Sit on floor or mat with soles of feet together on floor and close to body. Grasp feet with both hands and position elbows on the inside of lower legs.. Glut Stretch Lie on floor or mat. Bend knees with feet on floor. Cross lower leg over thigh of other leg. Grasp back of thigh of lower leg with both hands. Pull torso towards the chest. Back Stretch Standing or sitting in readiness position. Slowly bend to one side, without rotating, bringing one arm overhead. Keep hand that is above head slightly forward and always in view. Support upper body with opposite hand on hip. Feel a stretch in the side of the low back.

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