beach training program.pdf

8/17/2019 Beach training program.pdf

1/13

2008

Team BC 2008 | Steve Van Schubert, CAT(C), CSCS

ELITE

PERFORMANCE

ATHLETE

CONDITIONING

BEACH VOLLEYBALL TRAINING PROGRAM


2/13

www.eliteperformance.ca 250.751.7540 [email protected]

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


3/13


Phase 1

Plyometric Training

ACTIVITY SETS REPETITIONS or TIME

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


4/13


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


5/13


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


6/13


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


7/13


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.


8/13


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.


9/13



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.

3 4

2

1


10/13



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.


11/13



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.


12/13


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 you

hand. Extend your spine upwards. Inhale. Exhale and lower yo

head towards your right shoulder, pulling gently with your righ

hand. Breathe and hold for fifteen seconds. Slowly bring your

back to neutral and release the chair. Repeat with your left ha

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 kne

to about 90 degrees. Begin by shifting your weight backward

that your hip is behind your knee. Do a pelvic tilt and push yo

hips forward . Do not allow your low back to arch. Move forw

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.


13/13


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 withknee 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 insideof 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.

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.

Back Stretch

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