Projek PJK 2015

Jonathan Chan
Tan Cheah Hui
Teh Kok Hoe
Ashley Lok Meizhi
Chee Gee Ren
Estee Tai
Mishalini Marie Paul

The Difference between Warm Ups

& Stretching

Warming up can be any low impact activity like a light jog or sport-specific
exercise, like kicking a soccer ball. Its purpose is to increase the heart rate and
blood flow to the muscles, thereby warming up the body temperature.

Stretching without the benefit of a warm up can actually cause the muscles to
tighten rather than relax exactly the opposite of what is needed for physical
activity. This increases the risk of injury.

Before you begin stretching, you can try warming up by jogging or marching in
place. Aim for a minimum of 5 minutes or longer if you feel the need. Other
warm-up exercises could be jumping rope for 2-3 minutes, doing jumping jacks,
performing arm swings and shoulder rotations.

After you are done warming up, you may now proceed to performing your
stretching exercise prior to your workout. Stretching before a workout allows the
body to become more pliable and less prone to injury.

Warm Ups & Stretching

Warm Ups
Ankle Circles -- While standing on one leg lift the other foot off the floor. Gently
point your toe and rotate your ankle. Do about ten circles in each direction. This
exercise can be performed while standing, sitting, or lying on your back with leg raised.
Overhead Reach -- Stand with your feet hip distance apart. Reach up with one arm
and then reach over your head and to the opposite side. Keep your hips steady and
your shoulders straight. Relax and repeat with the other side.
While standing on one leg lift the other foot off the floor. Gently point your toe and
rotate your ankle. Do about ten circles in each direction. This exercise can be performed
while standing, sitting, or lying on your back with leg raised.
The Twist -- Stand with your feet shoulder width apart and your arms straight out,
parallel to ground. Keep your lower body stationary while swinging your arms from side
to side. Do this several times to loosen up your waist, back, and shoulders.
Arm Circles -- Hold your arms straight out to your side parallel to the ground. Make
small circles going backward, gradually getting larger and larger. Rest for a second and
do the same thing in the forward direction.

Stretching

Hamstring and Lower Back -- Slowly bend forward from your waist with your knee
slightly bent. Reach for the floor and hold. Only bend as far as comfortable.
Outer thigh and buttocks and spine -- While lying on your back bring your right
knee up. Place your left hand on your thigh and gently pull it over to your left side. Do
not pull at the knee. Your shoulders, left leg and back should remain flat. Pull gently.
Then repeat on the left side.

Lower back -- While lying on your back, bring both knees up towards the chest with the
hands. Round the lower back and relax into the stretch. Don't do this stretch on a hard
surface...it will bruise the spine!

Quadriceps Stretch -- Standing up, hold on to a stationary object. Bend your right
knee, bringing your foot toward your buttocks. Keeping your left knee slightly bent,
grasp your right ankle with the opposite hand. Slowly pull your leg up and back,
bringing your foot at high as comfortable. Repeat with other leg. (To protect your knee..
think of pulling the quads back rather than pulling the foot toward your buttocks.)
Shoulder Stretch -- Standing upright, cross left arm over chest. Place your right hand
on your upper arm and pull arm in tight to chest. Be sure to keep shoulders down and
do not pull at the elbow. Hold, and then repeat stretch with other arm.

The Muscles Involved In Volleyball

Arms and Shoulders

The object of the game in volleyball is to prevent the ball from touching
the ground on your teams side. Players must pass, hit and block the ball.
Players must also serve the ball at the end of each rally. To perform these
functions, players use their arms and hands as well as their shoulders.
These muscles include the forearms, biceps, triceps and deltoids.

Core
Volleyball is an unpredictable sport that requires players to quickly react
to every move an opponent may make. A strong core helps players
increase their kill total as well as perform more explosively when hitting or
blocking the ball. The main core muscles used during volleyball include
the abdominals, internal and external obliques as well as lower back
muscles such as the erector spinae and the latissimus dorsi plus hip
muscles such as the lateral rotator. These muscles are used more
intensely in beach volleyball, thanks to the giving nature of the sand.

 Legs
Volleyball players depend on their legs to get them in
position to block, hit or pass the ball, as well as to
jump to make a serve or spike the ball. In beach
volleyball, the muscles in the legs work even harder
than on the hard court. Upper and lower leg muscles
such as the calves, shins, quadriceps and hamstrings,
as well as the glutes, are used during a volleyball
game.

Resistance Training for

Volleyball & Muscles Involved
Develop Joint Flexibility

A workout for volleyball needs to include flexibility training. Most

volleyball strength training exercises should use the entire range of
motion of major joints, especially the hips, shoulders, knees, and
ankles.
Exercising smaller muscles in isolation may also be necessary for
the specific demands of a sport. For example, volleyball players
may develop overuse injuries due to the repetitive nature of the
overhead motion of hitting a volleyball.

Develop Tendon Strength

Strength of muscles develop faster than tendon and ligament strength.

Anatomical adaptation prepares the body for work by increasing tendon
and ligament strength and correct ing muscular imbalances.

 Develop Core Strength

In sports, the torso acts to support arm and leg actions. A strong
core allows athletes to move more efficiently by keeping the core
stable while assisting limbs in performing various athletic
movements. For example, during the volleyball approach, an
attacker that trained their core to stabilize, is better able to transfer
power through their limbs (arms and legs) as they jump to hit.

Train Movements, Not Individual Muscles

A triple extension is a good example of a volleyball specific multijoint exercise. During a triple extension, you apply force with the
feet against the ground extending your hips, knees, and ankles.
Cleans and snatches are good examples of power exercises that
involve the triple extension movement common for volleyball
players to use to improve their block and approach jump height.

What is training periodization?

o Periodization is the systematic planning of athletic or physical
training. The aim is to reach the best possible performance in the
most important competition of the year. It involves progressive
cycling of various aspects of a training program during a specific
period.

Why is it important for athletes?

Periodized training plans help you mentally push through

intense workouts
A structured training plan that includes pre-set off days, or even
full recovery weeks, can be extremely motivating. It can be easier
to work though intense blocks of training if you know the intense
workouts are goal-appropriate and temporary. During recovery
weeks, book a massage, dial down the intensity and volume of
your workouts or try different workouts (such as a dance class) to
allow yourself a mental and physical break.
Periodized training plans help you burst through a fitness
plateau and beat the workout blahs
Doing the same thing over and over again not only becomes

The 3 Phases and Its Sub Phases

The Anatomical Adaptation
Following a transitional phase, when in most cases
athletes do not particularly do much strength training, it
is scientifically and methodically sound to commence
with a strength program . Thus, the main objective of
this phase is to involve most muscle groups to prepare
the muscles, ligaments, tendons, and joints, to endure
the following long and strenuous phases of training.
The Maximum Strength Phase
Ever since it was found that the ergogenesis of rowing is 83%
aerobic and 17% anaerobic, the importance of strength has
diminished in the mind of many coaches. In addition, the rowing
ergometer has captivated the attention of most coaches. Often
the rowing ergometer is used at the expense of strength
training.

 The Conversion Phase

Gains in maximum strength have to be converted into muscular
endurance; this type of strength is dominant in rowing. During
these 2-4 months, the rower will be exposed to a training
program through which progressively he will be able to perform
tens, and even hundreds, of repetitions against a standard load
(40-50%) in 2-4 sets.

The Maintenance Stage

Strength training must be maintained through some forms of
land training, otherwise detraining will occur, and the benefits of
maximum strength, and especially muscular endurance, will fade
away progressively . And, rather than being used as a training
ingredient for superior performance at the time of the main
regatta, the reversal of such gains will decrease the probability of
having a fast race.

The Cessation Phase

Prior (5-7 day s ) to the main competition of the year, the
strength training program is ended, so that all energies
are saved for the accomplishment of a good
performance.

The Rehabilitation Phase

Completes the annual plan and coincides with the transition
phase from the present to the next annual plan. While the
objectives of the transition phase are through active rest, to
remove the fatigue and replenish the exhausted energies, the
goals of rehabilitation are more complex. For the injured
athlete, this phase of relaxation also means to rehabilitate,
and restore injured muscles, tendons, muscle attachments,
and joints, and should be performed by specialised personne

What are macro and micro cycles in periodization

plan?
a) Themacro cycle consists of all 52 weeks of your annual
plan and therefore includes all four stages of aperiodized
training program
(endurance, intensity,competitionandrecovery). Because
of its length, you will almost certainly make changes to it
throughout the year.
b) Themicro cycleis the shortest training cycle, typically
consisting of a single week or two with the goal of
facilitating a focused block of training. An example of this
is an endurance block where a cyclist strings three or four
long rides together within one week to progressively
overload training volume and the objective is to improve
your aerobic endurance.

The training that you should include during volleyball

and why is it important?
- Strength -Like just about every sport, strength is a foundational
requirement that forms the basis of all other skills required of a
volleyball player. The strength required in volleyball is rather general.
The strength needs of a volleyball player can be satisfied by
engaging in a progressive program incorporating major compound
movements such as squat, deadlift, bench press etc.

- Power -Power is the primary physical need of a volleyball player.

Power is involved in almost all volleyball movements. Movements
can be broken down into three primary ones:
a) starting speed, which is the ability to move quickly over very short
distances
b) jumping, which is the primary physical requirement involving power
c) upper body striking power, such as demonstrated in the spike.
Power in volleyball must be approached from a foundational to specific
progression. This starts with the development of raw, non-specific
power as developed through squat jumps, standing long jumps and

General Drills
Best Beginner Volleyball Drills
The best beginner volleyball drills are usually quite simple and short.
These drills pull out one major feature of a skill at a time and work it until an
athlete is entirely comfortable before moving on. For example, a hitting drill
will work on either speed or accuracy but not both until the athlete is more
advanced.

Bleacher Jump
This vertical jumping drill lets athletes build muscle as well as discipline.
Athletes stand on the floor at the edge of the bleacher stairs. They jump
from
the floor to the first step on the bleachers, staying there for as little time as
possible. Athletes then jump back to the floor and repeat, focusing on clean,
controlled jumps and overall height

Name It, Get It

In this drill, the focus is communication. Athletes should be scattered on
one side of the court in a random pattern. The coach
should start in the middle and throw the volleyball up, aiming it at no
one. The person the ball comes to must yell Mine! and
pass it to another player, saying their name while aiming the ball.
The person to whom the ball is going must yell Mine!and then set it to
another player, saying their name as they aim it. Athletes
must switch between setting and passing and must always say the name
of the player to whom they are sending the ball.
This drill continues as long as the ball is in the air. If an athlete aims the
ball wrong or the designated player is unable to reach it,
they must yell Not mine! and another, closer player, must claim the
ball. This way, the ball does not drop and athletes get
practice adjusting their plans, as happens frequently in competition.

General Training Phases

Foundational Phase
The foundational phase of training is the initial phase that occurs at the
start of all sport conditioning programs. The foundational phase is where
non-specific, yet related and relevant physical attributes are developed.
The foundation is just that, a foundation from which to further develop
more specific physical components.

Developmental Phase
The developmental phase forms the bulk of any athletic training program.
Volleyball training, in terms of the physiological attributes is fairly simple,
yet requires hard work and a concentrated effort. The developmental phase
is where the athlete develops physical components of conditioning specific
to the sport. This is where random and variable agility development takes
place and power that is specific to that experienced in a game of volleyball
is developed.

 Preparation Phase
The preparation phase of volleyball
training is where the athlete puts the final
5% of skill on top of their now welldeveloped physical skill set. The
preparation phase is highly specific to the
sport and requires refinement of skills.

What is carbo-loading and

why is it important for
athlete?
Carbo-loadingis a strategy involving
changes to training and nutrition that can
maximise muscle glycogen (carbohydrate)
stores prior to endurance competition. It is
important for athletes because it helps
improve your performance. This extra
supply of carbohydrate has been
demonstrated to improve endurance
exercise by allowing athletes to exercise at
their optimal pace for a longer time.

THANK YOU