A collegiate volleyball program has just been started, and the newly hired coach

Question

A collegiate volleyball program has just been started, and the newly hired coach approaches you with a request. Because the players jump so much in practice, he would like his athletes to perform resistance training only. Discuss the utility of a resistance-only training program. Consider the following in the discussion:

What other exercise modes may be appropriate for these athletes?

Is plyometric training indicated? If so, how will the athletes benefit from such an exercise program?

If plyometric exercise is appropriate, during what part of the cycle should plyometric drills be performed? Must the exercises be performed during the season?

What plyometric drills should be included in a program designed for volleyball players?

Explanation / Answer

Resistance training or lifting weights involves a movement of the body or parts of he body against resistance.Resistance training can improve volleyball players maximal force and power production,reduce the incidence of injury.Resistance training refer to the use of free weight such as barebells or dumbbells or machine weights.The benefits of resistance training is not just about muscularity but also bone health.According to the National Council on strength and fitness,the American College of Sports Medicine weight bearing physical activity including frequent resistance training has a direct and positive correlation to bone mineral density.The bones respond to the amount of stress placed upon them during excercise and to the amount of muscle mass attached to the tendons.Because the tendons and their connective tissue in turn are connected to the bones.So resistance training contributes to improved bone density of athletes..Resistance training affects metabolism.Resistance training increases metabolism through the actual physical activity and during the post-excercise recovery period.Other benefits of resistance training are improved body composition and increased strength.Resistance training directly impacts strength this comes from improved neuromuscular adaptations the nerves and the muscles act in conjunctions with one another to perform excercises from the resulting increased muscle mass which comes from cumulative effects of resistance training.Resistance training increases flexibility of volleyball players.

Volleyball require quick and explosive movements and and polymetric drills are valuable.Volleyball plyometric excercises helps to strengthen the lower body to improve the jumps.These plyometric excercises will help to increase strength,explosive speed and reaction time.Which helps the volley ball player to become faster on the court and to jump higher at the neck.Plyometric excercises include squat jump it helps to develop explosive power to the calves, quads,glutes and hips.Many times the volleyball player will be required to jump off one leg and the one leg bounder backward excercise helps the athlete to stay balanced and maintain body control.The split jump lunge is great for strengthening muscles Standing split jump helps the athelete to develop strength,flexibility and the body control needed to gain the height to complete the jump and land safety.Tuck jumps is another great excercise for building explosive power in the hips.glutes,quads.Volleyball is a fast paced game and it requires players to change direction quickly and frequently. Hop over provides the player strength and flexibility.Step over side to side helps the volleyball athelete for lateral quickness and body control.

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