ERFORMANCE PVOLLEYBALL CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING THE PLAYER Volume 6, Number 3

performance when, in fact, performance should be increasing. The solution is one longer period of active rest with several shorter prophylactics breaks dispersed throughout the annual plan. This would entail a drastic change in the culture of sport, where more competition and training is considered better. Underscoring its importance, the active rest ROUNDTABLE phase actually begins the new training year, as well as being the last phase of the previous train- VOLLEYBALL ing year. This phase must have a seamless transi- tion into the Introductory Phase of training. If the active rest period has been properly planned ASK THE EXPERTS and executed, the athlete will begin the new train- ing year in a state of readiness with no residual fatigue or nagging injuries, as well as an upbeat mental outlook. BGN elcome to Volleyball Roundtable: Ask describes what should be done during that phase. Because it immediately follows the peak INT Wthe Experts. Conditioning concepts Perhaps a better term would “proactive rest,” for the volleyball player are as diverse as because it is a time of planned and very directed competition phase, which is the most stressful ADV the different surfaces and situations on rest. Gary Winckler, Women’s Track and Field time of the year, there should be no sudden stop ODV and in which we play our great sport. It coach at the University of Illinois, says that it is a continued on page 2 is said there is more than one way to skin the time when “muscles work and the nerves rest.” It “conditioning cat.” There is no single, absolute is a phase of training that plays a very important Symbols to Success answer. For this reason, Volleyball Roundtable role in the total athletic development process. It Articles preceded by: was created. It provides expert, multiple perspec- constitutes at least 1 month out of a training year, BGN indicate author believes content is for tives on one topic. It gives you different ways of sometimes as long as 6 weeks. It is a period that beginning level athlete with training age of 0 to 2 looking at conditioning to help you make deci- is very misunderstood by both coaches and ath- years. sions for establishing your volleyball condition- letes, because when you look at it superficially ing “culture.” A group of volleyball coaching it appears different than the rest of the training INT indicates author believes content is for experts has been assembled to help you. If you year. The athlete and the coach want to get on sport (intermediate) level with training age of 2 to have a question for the experts, write us at Ask with it. 4 years. the Experts, P.O. Box 6819, Lincoln NE 68506 If the previous season was a good one, they ADV indicates author believes content is for or drop us an e-mail at [email protected]. are bathing in the glow of that success and are expert level athlete with training age of over 4 While we can’t guarantee an answer, it will reluctant to let it go. Conversely, if the season was years. help us know what’s on your mind for future disappointing, they are eager to start fresh and get topics. Enjoy! going anew. The traditional approach has been to ODV indicates author believes content is for Ken Kontor, Publisher rest completely, which consisted basically of doing outdoor volleyball. Transition is defined as the time between the nothing. This resulted in a decline of all fitness NOTE: Training age year is continuous year-round end of one season and the start of the next. parameters to the extent that each year the athlete conditioning beyond just playing volleyball. was essentially starting over, sometimes behind Seasons are defined as in-season (competition) R off-season (developmental) and pre-season (spe- where he or she had been the year before. following articles indicates the content has cific preparation). The whole concept of active rest, not just the been reviewed by the editorial board. active rest phase, is especially important today —What should an athlete do O following articles indicates the content is the because of the extended competitive seasons at all Qright after the end of the compet- sole opinion of the author. itive season in respect to recovery levels of competition. The developmental athlete and regeneration (mental and physi- who plays multiple sports will get no breaks This publication brought to you cal) and planning for the year between seasons. The emerging elite and elite ath- in cooperation with: ahead? lete, whether amateur or professional, is forced to The “active rest” phase is perhaps the most compete year-round. This creates a problem of important of training phases. In the yearly plan it staleness, nagging injuries that do not have time is also called the transition phase, because it to heal and in the worst case, overtraining. A hid- serves as a bridge between two training years. den problem that is often not recognized is perfor- Transition describes what it is and active rest mance stagnation. Because of the length of the Sports Medicine and competition seasons, there is often a plateauing of Performance Commission PAGE 2 PERFORMANCE CONDITIONING FOR VOLLEYBALL — Vol. 6, No. 3 to activity. Activity must gradually taper down to to be as often or as intense and they should partic- Since a significant portion of the second avoid a negative shock to the system. Therefore, ularly avoid jumping for the most part. A developmental off-season occurs during the sum- the active rest phase should begin with a gradual refreshed mind and healthy outlook is the real mer (for school playing athletes) these tests are unloading microcycle. “Active rest is necessary to goal of this period. administered at the beginning of pre-season help maintain a base level of conditioning. Attained fit- Kent Miller to determine the fitness level of the player and ness is easier to maintain than it is to regain. One who never leaves the table forgets how much they progressed. The results of the tests Athletes should not detrain once they have hunger and soon loses enthusiasm for food. Love also help determine how to modify pre-season achieved a high level of fitness.” (Pyke & Rushall is often felt most deeply during times of separa- work-outs to adjust to an athlete’s progress. p.340) It is also a time to rehabilitate injuries so tion. These are fitting proverbs. I have always told Greg Brislin that the new training is started with a clean bill of my players that they should get completely away Technical gains from the competitive season health. Analyze the previous year’s performance from the game of volleyball and their normal are most important to maintain through the off- and training and set goals for the following year. training regimen for a solid month as soon as the season. Some simple movement and visualization Vern Gambetta competitive season ends. I encourage them to of the skills during this period are often enough to This is a game, so they should play just for maintain an aerobic base through fun alternatives keep skills sharp. I look for the team to come back fun, without coaching of themselves. They also that abound on campuses and in health clubs. For motivated and willing to go hard right from the should coach kids, younger ones for clinics or student-athletes competing in the fall, this retreat first day. even a JOV program, as you will be a better player from life as a competitive player nicely coincides Kent Miller if you coach. with the holiday season and a vacation from John Kessel My hope as a coach is to carry over all of the school itself. It is particularly important for col- gains in strength, jump, speed, movement, flexi- Following the competitive season, I suggest lege freshmen who often have been going from bility, mentality and sport skills. The key is to a brief period of about 2 or 3 weeks of complete high school volleyball, to club, to other sports transition these from general gains into very spe- abstinence from anything related to training or without a break for several years. Interestingly, cific volleyball applications. Rather than abruptly volleyball. I feel that this physical break from all athletes often find it very difficult to separate from stopping strength and conditioning regimens in volleyball-related activities is necessary to promote their sport for any length of time. I encourage favor of volleyball drills, I believe that there faster physical recovery from a long, tough sea- them to force themselves to do it with exceptions should be a slow shift in work-out time from the son. This period also allows a mental break and only for special events such as a club alumni general to the specific that begins even before the decreases stress and burnout. If an athlete wishes match. When they do, they return with renewed start of pre-season practices, then becomes more to do some exercise during this time, I always hunger that will drive them through the potential pronounced when the team reports. This trans- encourage it, but try to steer them toward activi- doldrums of early off-season work-outs and keep lates to dedication of 1–2 hours per practice day ties that aren’t performed during any of the train- them focused on dining at the victory table to general conditioning activities at the start of months down the road. ing cycles. Sean Madden double-days, then tapers to only 30–45 minutes After the rest period, I encourage the remain- per day toward the end of pre-season. The success ing number of weeks (4 to 8 weeks depending on —What are some of the things of off-season conditioning should first be mea- the break until the beginning of the off-season Qyou try to carry over from the sured with activity-specific tests, i.e., jump tests, training period) of modified training. I encourage developmental off-season to the start lifting maxes, speed measurement, etc. This mea- any exercise that the athlete wishes to do, albeit at of the pre-season? How do you mea- surement is more for purposes of athlete satisfac- a significantly modified pace. It is important that sure the success of the off-season? tion and evaluation of training approaches than they do something. Realistically, since this period All the work capacity components need to be for evaluation of actual practical benefits. The of time is usually around the Christmas holiday carefully blended into the pre-season program. practical evaluation can only occur by observing break most athletes will not push themselves to The volume will drop significantly. A lot of this how much better the athlete performs on the get any exercise. I encourage them to do anything depends on the athlete’s individual needs based on court. An off-season program that has a player that they enjoy. Tennis, basketball, running, test results. You measure success of the off-season jumping higher, hitting harder, moving more swimming, etc., just to do some activity to reduce by assessing their ability to handle the workload quickly, but still producing the same hitting per- the effects of de-training. without undue fatigue. centages, block totals, and dig stats is an off-sea- I occasionally require some volleyball-specif- Vern Gambetta son program that has failed. To jump higher but ic training activities depending on the athlete and I strongly suggest players play the Olympic not reach higher is a crime. To hit harder and out their strengths, weaknesses and motivation. These sport of Beach Doubles. Not having sand courts, is a tragedy. To reach more balls and execute activities could include speed work, endurance then play grass courts doubles. The idea is to play, poorly is a waste. General gains must become vol- work, plyometrics, agility training, etc. I generally and coach yourself, and learn to cover the whole leyball gains. That is where coaching comes in. steer away from weight training during this time court and read the opponent. Play against older That is what the preseason is for. Well-guided vol- since they will enter a high-volume period when players, play AA or A or whatever level you can. leyball drills are the key to the transition. “Citius, they begin the first off-season period. The volume Play triples or four-person if doubles are not altius, fortius” without “better us” means nothing. and intensities of these activities would be at played in your area during the summer. Sean Madden much lower levels than any other cycle during the John Kessel —Do you “taper” the pre-season year. The number of different activities would also The developmental off-season’s focus should Qactivities so that the athlete is at be strictly limited to one area (i.e., just speed work have been on increasing the strength, power, a competitive “peak” for the first and no other formal training). quickness, endurance and muscle mass of the ath- competition? How is the “peak” dif- It is also during this period of time that I lete. A significant amount of muscle development ferent from the start of the season usually meet with the athletes individually to and neurologic improvement should have occur- and that of major championship review their success over the last competitive sea- red during this training period and should be competitions? son and throughout the past year. We reflect on carried over into the pre-season. I don’t know if you taper, but you have them physical improvements, game skill improvements We test the athletes frequently throughout prepare for a good competitive experience so that that were aided by training and set goals for the the year to measure their progress and the success you can assess the effect of the preparation. Some upcoming year to reduce physical weaknesses and of the program. Testing includes anthropometric of this is highly dependent on the level of develop- to enhance strengths. Greg Brislin measurements (i.e., muscle girth), anaerobic ment of the athlete. (i.e., 30-second box jump) and aerobic endurance How is the “peak” different from the start of Following the competitive season it is most (1.5-mile run) tests and strength (1 or 10 RM) the season and that of major championship com- important to get a mental and physical break and power tests. This same battery of tests are petitions? The major championship is the focal from the rigors of the season. It is important to measured before, during and at the end of each point of the season. That is what you peak for! maintain some level of aerobic and strength con- training “Season” including the developmental Vern Gambetta ditioning during this time. Work-outs do not need off-season. continued on page 12 PERFORMANCE CONDITIONING FOR VOLLEYBALL — Vol. 6, No. 3 PAGE 12 continued from page 2 I don’t believe that an athlete requires tapering before the beginning of the regular season or in-season training. At most, a day or two off before beginning the in-season training period is appropriate, but if training is prop- ROUNDTABLE erly administered, designed and implemented, an athlete shouldn’t need a reduction in routine. VOLLEYBALL It is important that the athlete’s fitness status be at its highest at the beginning of the season. Because in-season training is significantly modified MEET THE EXPERTS due to matches, travel and allotted practice time athletes may experience some reduction in muscle mass, strength and/or power levels as the season progresses. To help compensate for this possible de-training, the athlete needs Greg Brislin to be at his/her peak at the beginning of the competitive season. A well- Greg Brislin, M.S., C.S.C.S., is an Exercise Physiologist designed in-season program focusing on injury prevention and and is the Team Leader for the Physiology Resource Advisory strength/power maintenance should help reduce these losses but, because Team of the Sports Medicine and Performance Commission training time is limited, some may still be evident. of USAV. Greg’s experience includes working as an assistant During tournament time, more focus is given to game preparation and volleyball coach and as the strength and conditioning coach less to ancillary training. Tapering for this period of time is appropriate to for the University of Louisville women’s volleyball team. He allow the athlete to focus on the upcoming matches. It is important to main- served as a head volleyball coach at the high school level and tain some training, but routines are significantly altered and the intensity is coached several age groups in club ball. less than that of the in-season program. Greg Brislin Vern Gambetta Vern Gambetta is president of Gambetta Sports Training Play less. Systems and has lectured on volleyball conditioning at the John Kessel American Volleyball Coaches Association annual convention. My objectives for the pre-season and into the season conditioning are to He has directed and authored several videos and books on peak when we are getting into the meat of the conference schedule. Some performance such as 3-Step Approach to Better Jumping— other teams may need to be at the peak earlier, but our goals are generally Beginning and Intermediate and JUMP JUMP JUMP. Vern is conference oriented, then post-season and our conditioning is matched to available for clinics and consulting by calling 800-671-4045. that. Kent Miller John Kessel John Kessel of USA Volleyball is Director of Beach Rather than look at pre-season as a straight taper, I prefer to see it as a Volleyball & Grassroots Programs and FIVB Technical rise and fall. To avoid injury and overuse problems early, more time should Commission Secretary. He can be reached at USA Volleyball, be spent on chalk-talk sessions and walkthroughs. Slowly, more time should One Olympic Plaza, Colorado Springs CO 80909. Call 1-88US- be spent on court. The intensity of that time should build steadily. Coaches VOLLEY or fax (719) 597-6307 and training staff should keep a sharp eye for the first indications of physical Kent Miller and mental fatigue. After physical demands crescendo a week to 10 days Kent Miller is head volleyball coach at the University before the first match, then the taper should start with less overall practice of Toledo. He was assistant coach for the USA National Team time and a return to some walkthrough breathers where game plans and for 9 years. He also served as head coach for Team Forster of strategies are put in place. the Bud Light Pro Beach Volleyball Tour and the San Diego As the competitive season wears on, to prevent athletes from wearing Spikers of the National Volleyball Association Pro League out, close monitoring for signs of physical and mental breakdown must be which won league championships 2 years in a row. maintained. If a team is headed toward the play-offs, it is a good strategy to reduce the physical load by spending more time on specific game plans and Sean Madden Sean Madden is the former head volleyball coach at videotape analysis of problems and on-court implementation of solutions. I Gonzaga University and former chair of the editorial board of strongly believe that captains should have a big role in guiding the coaches,’’ Coaching Volleyball, the journal of the American Volleyball decisions on buildup and taper. They are the leaders who are feeling what Coaching Association. He currently serves on the USAV Sports is happening on court. They are valuable heads-up gauges who must be Medicine and Performance Commission Resource Advisory tapped constantly for readouts. Sean Madden O Team. Contact him at [email protected]

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