conditioning_volleyball


Volleyball Conditioning (Off-season) Week 1- 3 (1-8) Secion A (Mon, Wed, Fri) (Upper Extremity) 0. Warm-up (Cardio-exercise and stretch) 1. Bench press 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%) Elapsed time; 0-10 min (30 sec rest each) 2nd & 4th sets could be Incline bench press 2. Lat pull down 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%) Elapsed time; 10-20 min ( " ) 3. Lateral raise 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%) Elapsed time; 20-30 min ( " ) 4. Front deltoid raise 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%) Elapsed time; 30-40 min ( " ) 5. Triceps kick-back 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%) Elapsed time; 40-50 min ( " ) 6. Arm curl (Zottman curl) 5 sets (20-60%. 15-70%, 10-80%, 15-70%, 20-60%) Elapsed time; 50-60 min (") 7. Wrist extension 3 sets (10-80%) ( " ) 8. Sit-up 3 sets (As much as you can) 9. Leg raise 3 sets (As much you can) 10. Roman chair sit-ups 3 sets ( as much as your can) 11. V-ups 3 sets ( As muchas you can) 12. Cool-down (mild cardio-exercise and stretch) Increase 1~10 lbs every week!! Section B (Tue, Thurs, Sat) (Lower extremity) 0. Warm-up (cardio-exercise and stretch) 1. Regular Squat 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%) Elapsed time, 0-10 min (30 sec rest each) 2. Front Lunges 5 sets ( " ) Elapsed time; 10-20 min ( " ) 3. Knee extension 5 sets (20-60%, 15-70%, 10-80%, 10-80% with sigle lege eccentric contraction each sides x 2) Elapsed time; 20-30 min ( " ) 4. Knee flexion 5 sets ( " ) Elapsed time; 30-40 min ( " ) 5. Hip Adduction 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%) Elapsed time, 40-50 min ( " ) 6. Hip Abduction 5 sets ( " ) Elapsed time; 50-60 min ( " ) 7. Calf raises 5 sets x 20 Elapsed time; 60-70 min ( " ) 8. Back extension 3 sets without weight (as much as you can each time) 9. Cool-down (mild cardio-exercise and stretch) * Increase 1~10 lbs every week!! Week 4 - 6 (9-16) Section A 0. Warm-up (cardio-exercise and stretch) 1. Bench press 3 sets (10-80%, 5-90%, 1-100%, 5-90%, 10-80%) Elapsed time; 0-5 min (1 min rest each) 2. Incline press 3 sets ( " ) Elapsed time; 5-10 min ( " ) 3. Decline press 3 sets ( " ) Elapsed time; 10-15 min ( " ) 4. Bambell flys 3 sets ( " ) Elapsed time; 15-20 min ( " ) 5. Lat pull-down 3 sets ( " ) Elapsed time; 20-25 min ( " ) 6. Seated row 3 sets ( " ) Elapsed time; 25-30 min ( " ) 7. Bent-over rows 3 sets ( " ) Elapsed time; 30-35 min ( " ) 8. T-bar row 3 sets ( " ) Elapsed time; 35-40 min ( " ) 9. MIlitary press 3 sets ( " ) Elapsed time; 40-45 min ( " ) 10. Upright row 3 sets ( " ) Elapsed time; 45-50 min ( " ) 11. Lateral raise 3 sets ( " ) Elapsed time; 50-55 min ( " ) 12. Front raise 3 sets ( " ) Elapsed time; 55-60 min ( " ) 13. Ticeps kick back 3 sets ( " ) Elapsed time; 60-65 min ( " ) 14. Arm curls ( Zottoman curls) 3 sets ( " ) Elapsed time; 65-70 min ( " ) 15. Wrist extension 3 sets x 10-80% Elapsed time; 70-75 min ( " ) 16. Sit-ups 3 sets x 20-80% Elapsed time; 75-80 min ( " ) 17. Cool-down (mild cardio-exercise and stretch) * Increase 1~10 lbs every week!! Section B 0. Warm-up (cardio-exercise and stretch) 1. Squat 3 sets ( 10-80%, 5-90%, 1-100%, 5-90%, 10-80%) Elapsed time; 0-5 min ( 1 min rest each) 2. Leg extension 3 sets ( " ) Elapsed time; 5-10 min ( " ) 3. Back squat 3 sets ( " ) Elapsed time; 10-15 min ( " ) 4. Split squat 3 sets ( " ) Elapsed time; 15-20 min ( " ) 5. Front Lunge 3 sets ( " ) Elapsed time; 20-25 min ( '' ) 6. Side Lunge 3 sets ( " ) Elapsed time; 25-30 min ( '' ) 7. Knee extension 3 sets ( " ) Elapsed time; 30-35 min ( '' ) 8. Knee flexion 3 sets ( " ) Elapsed time; 35-40 min ( " ) 9. Hip Adduction 3 sets ( " ) Elapsed time; 40-45 min ( " ) 10. Hip Abduction 3 sets ( " ) Elapsed time; 45-50 min ( " ) 11. Toe raise 3 sets ( " ) Elapsed time; 50-55 min ( " ) 12. Back extension 3 sets ( " ) Elapsed time; 55-60 min ( " ) 13. Cool-down (mild cardio-exercise and stretch)


		Ideal hitting To hit hard, you must consider body balance, timing, and direction. Timing and direction depend on your experience and skills. It is hard to fix or adjust. But body balance can be changed. As neurological consideration, it is strongest power force can be created that the fingers and toe are in the same line, in other words the diagnal body line is straight. And the head is tilting downward and non-hitting side. (Image arm-wrestling. You turn your neck left if you are right hand. And you tilt your neck downward when you pull something heavy.) Your muscles and nerve systems are all connected when you use them. If you use the system well, you don't waste energy. Generally, human being use 30% of muscles strength. Rest of strength are sleeping (not used). Just wake up your maximum ability!!


	The pictures shows the open "kinetic chain" and a movement of PNF pattern(D1). Right arm is flexed diagonally toward left leg and left leg is extended diagonally toward right arm. And also, head is rotated toward right upward. This motion is hard to exercise for strength and power with machine because this series of motion is involved in all muscles' contraction at the same time. The coordination can prevent injury also because any non-contact injuries involve in weakest part through the series of motion. Of course, you need train each single muscle with machine, such as bench press for Pectoralis major, body master for hip flexor, or dumble exercise for Triceps Brachii.