Six core exercises
- Split squat
- Push jerk
- Incline bench press with spotter
- Kettle bell swing
- Shoulder press
- Hang clean
- Cuban rotation
Six assistance exercises
- Front raise
- Push press behind neck
- Standing chest press
- Upright row
- Tricep dips
- Lateral shoulder raise
Six prehabilitation exercises
- Internal and external shoulder rotators
- Extension and flexion strengthening
- Seated row
- Five step drill
- Squat with medicine ball
- Tango drill
Six flexibility exercises
- Deltiod Stretch
- Lateral lunge with medicine ball
- Lattisimus dorsi and tricep stretch
- Scoop throw
- Back throw
- Side stretch
Six core stability exercises
- Woodchopper
- Plank
- Dumbbell matrix lunges with shoulder press
- Overhead squat with medicine ball
- Mountain climbers
- Pike walk push up
Exercise Order and Training Plan
The order in which the exercises take place during each training session, abide by the following sequence:
- Core and assistance exercises
- Push and pull exercises alternated
The above methods are dependent on the training outcomes and sustainability of the technique. As the athlete is currently in the 'In season' training will not focus on the power aspects, which would have been carried out in the 'Pre-season'
Training Plan
Figure 2. Week 1 of the training plan. Lower intensity week of the microcycle
Figure 3. Week 2 of the training plan. Moderately high intensity week of the microcycle
The maximum number of reps a person can perform can be determined in several ways. The most common being the 1 repetition maximum (1RM) test. This requires the athlete to lift the maximum amount of weight possible, in one repetition, using a correct and proper technique. Alternatively, multiple rep max, is the maximum amount of weight lifted by the athlete for a specific number of repetitions. 1RM, can also be assumed using percentage tables, which calculate the sub-maximal load with the number of repetitions, for an individual. Various sport specific maximal repetition tests follow;
Five RM testing exercises
Squat - 1RM squat would be useful for the athlete in order to gauge the maximal output and low work at percentages from this when carrying out the exercises during each session.
Bench Press - 1RM bench press would be suitable for the athlete to work out their current maximal output. This would be useful to carry out after training and also to observe increases in strength.
Push Press - Similar to the bench press, the push press would serve as a measure of the maximal power output and strength of the athlete's upper body. This again can be undertaken at various stages to measure if maximal values have increased and in turn to adjust training percentages.
Vertical Jump Test - A volleyball player will be required to perform jumps throughout the game. In particular when performing 'spikes' and reaching to hit the ball. Measuring the athlete's vertical jump test will allow performance to be assessed and ascertain whether this needs to be improved.
Illinois Agility Test - As previously stated from the movement assessment, the athlete's weakness resided in her agility skills. This fitness test would be able to quantify and monitor the athlete's agility throughout the year, and to analyse whether training is improving this aspect of her fitness.
Other tests which may be suitable to analyse the volleyball players performance from the training programme, include an over head medicine ball throw (Marques et al., 2008). This test measures upper body strength, which is the primary goal for the athlete.
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