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ERFORMANCE PVOLLEYBALL CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING THE VOLLEYBALL 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.

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