HIGH SCHOOL GIRLS VOLLEYBALL:
SEASON PREPARATION
of the workout or placed in the workout as an active recovery.
Tables 1 and 2 provide sample resistance training programs that
include total body workouts. Program 2 increases the intensity
by increasing the volume. Table 2 is a variety of speed and agility
exercises using multiple pieces of equipment. Strength and
conditioning coaches can use these sample programs to improve
the quality of training for volleyball players in the off-season to
help prevent common injuries and improve overall performance. ?
REFERENCES
1. Dupuis, C. Increasing explosive power of the shoulder in
volleyball players. Strength and Conditioning Journal 25(6): 7-11,
2003.
ABOUT THE AUTHOR
Chat Williams is the Supervisor for Norman Regional Health Club.
He is a past member of the National Strength and Conditioning
Association (NSCA) Board of Directors, NSCA State Director
Committee Chair, Midwest Regional Coordinator, and State Director
of Oklahoma (2004 State Director of the Year). He also served on
the NSCA Personal Trainer Special Interest Group (SIG) Executive
Council. He is the author of multiple training DVDs. He also runs his
own company, Oklahoma Strength and Conditioning Productions,
which offers personal training services, sports performance
for youth, metabolic testing, and educational conferences and
seminars for strength and conditioning professionals.
2. Gadeken, S. Off-season strength, power, and plyometric training
for Kansas State Volleyball. Strength and Conditioning Journal
21(5): 49-55, 1999.
3. Holmberg, P. Weightlifting to improve volleyball performance.
Strength and Conditioning Journal 35(2): 2013.
4. Williams, C. Basic speed and agility and quickness drills for the
personal trainer. Performance Training Journal 12(3): 2013.
5. Williams, C. Core training: Incorporating circuits. Performance
Training Journal 12(4): 2013.
ENDURANCE
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NOVEMBER 15 – 17, 2013
COLORADO SPRINGS, CO
NSCA WORLD HEADQUARTERS
NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.5
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