Volleyball training VIII: Planinig III

in sportstalk •  last year 

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In this series of articles I try to describe some training techniques that I have used during my years as a trainer of base categories and this last year with the SM2 team of Calasancias Coruña.

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The periodization.

  • It is an organization of the elements by temporal aspects.
  • Distribution in regular cycles of the contents of the training.
  • Periodization is a part of planning.

Traditional planning vs. contemporary planning.

  • Traditional:
    • long preseason.
    • Short competitive period.
    • Transitional period.
  • Objective: to achieve maximum fitness in 1 or 2 moments of the season.
    • Simultaneous development of many capacities.
  • Contemporary:
    • Short preseason.
    • Long competitive period.
    • Active rest.
  • Objective: to achieve a high state of form throughout the competitive period.
    • Block training: concentration of training loads.

Inconveniences of contemporary planning:

  • Complex development of many capacities in the same time.
  • It does not allow specific work during the preparatory period.
  • Difficulty to compete during that period.

Types of cycles.

  • Macrocycle: Normally annual period or season.
  • Mesocycle: Normally 2 to 8 weeks.
  • Microcycle: Normally associated with the week of training.

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The macrocycle.

  • Multi-year macrocycles: (infantile stage, cadet stage, etc.)
  • Periods of the traditional macrocycle:
    • preparatory period=pre-season.
    • Competitive period=season.
    • Transition period = active rest.
  • Periods of the contemporary macrocycle:
    • accumulation mesocycle.
    • Transformation mesocycle.
    • Mesocycle of realization.

Traditional annual macrocycle.

  • The % are orientative and vary in the different mesocycles that compose each period.
  • They are indicated for the categories infantile and cadet.
  • Warming up is part of the time dedicated to physical preparation.

Traditional annual macrocycle.

  • Preparatory period:
    • general physical preparation: 40%.
    • Individual technique: 40%.
    • Tactics: 20%.
  • Competitive period:
    • General and specific physical preparation: 30%.
    • Technique: 40%.
    • Tactics: 30%.

Traditional annual macrocycle.

  • Transition period:
    • general physical preparation: 40%.
    • Individual technique: 40%.
    • Games download: 20%.
    • Active rest not more than 1 month.

The mesocycle.

  • Temporal divisions (2 to 8 weeks) of the macrocycle or its periods.
  • Common objectives with respect to one or several capacities (physical, technical, etc.).

Types of mesocycles.

  • Contemporary classification:
  • accumulation
    • maximum strength.
    • Technique.
  • Transformation:
    • specific explosive force.
    • Technical improvement.
  • Realization:
    • speed.
    • Tactics.

The microcycle.

  • Normally associated with a week of training.
  • The loads are alternated looking for a stimulating phase and a regenerative one.
  • The match normally supposes the maximum load of the microcycle.

The microcycle in team sports.

  • Charging (prepares) microcycle.
    • Maximum strength.
    • Individual technique.
  • Activation microcycle (adjusts).
    • Explosive force.
    • Speed.
    • Tactics.
    • Technical adjustments.
  • Recovery microcycle (recovers fatigue).
    • May last one week or in many cases combine sessions of two in the same week.

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Team sports planning problem.

  • Difficulty controlling non-conditional loads (technical, tactical, competitive).
  • Very long competitive periods.
  • Is it possible to maintain form 8 months after 2 months of preseason?
  • Variety of roles in the team.

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