VOLLEYBALL ASSIGNMENT
Prochchhanno M. Ahmad
PART A
Identifying the Components of Fitness
QUESTION 1
•
Identify the health related components of fitness for volleyball and
explain why you have identified them.
•
Identify the skill related components of fitness for volleyball and
explain why you have identified them.
ANSWER 1
•
I have identified flexibility for health related fitness. The reason why I have
identified it because, flexing is done all the time while playing volleyball. For
example, while bumping, the legs are bent, while setting, the legs are bent.
•
For skill related fitness, I have identified power. The reason why I have
identified it because, to do a good spike, a lot of power in the arms are
required. Another skill related fitness required is agility. It is required
because, in volleyball, the ball comes from many different directions. The
player has to change their position then hit and aim the ball on the correct
place.
QUESTION 2
•
Choose one skill from volleyball: spike, block set, dig, serve.
•
Identify the skill related fitness components that would be specific for
that skill and justify your decision.
ANSWER 2
•
I choose dig
•
Agility is required for the skill dig. Because in a dig, the player has to
change his/her direction all the time to get the ball. He/she must
always bend the legs and stand up to bring power to ball. The same
thing is done over and over, therefore agility is required.
QUESTION 3
•
Explain what circuit training is.
•
What are the advantage of choosing circuit training as a way of
improving your fitness for volleyball.
ANSWER 3
•
Circuit training is a training which is a fast-paced class where each exercise is done for 30 seconds to 5
minutes. The training is done like the game musical chairs, where the instructor yells ‘time’ and everyone
moves to the next free station (a place where an exercise is done). Circuit training targets strength
building and muscular endurance.
•
•
Some activities which are included in the train are squat ups, bench ups, sit ups, squat jumps, step
ups, shuttle runs, bench squats, etc.
Circuit training helps work both cardiovascular and strength training. Since circuit training is done
repeatedly, in a short period of time with less rest, it is good for the volleyball players as they have to
change directions quickly (agility). Circuit training supports to build cardiovascular muscles at the same
time you will get the strength you need, which is another advantage for volleyball.
PART B
Fitness Plan
Circuit Training
TASK
•
You are to develop a circuit training session that could be used to
help develop the important components of fitness for volleyball.
•
You are to research the types of exercises that could be used to
develop the components of fitness you have identified.
•
The Circuit Training Session should include:
1. 10 Exercises that relate to the important Components of Fitness
for Volleyball.
2. The number of repetitions. How many or for how long?
3. The order of the exercises. Make sure that you are not using the
same groups of muscles twice in a row.
4. Images of the exercises with the name of each exercise in two
languages, one of which needs to be English.
5. A circuit plan to be put on the wall so everyone knows which
exercise to go to next.
1. STEP UPS
1. STEP UPS
Number of Repetition:
30 times
Reason why it is helpful:
Step ups are a great way to improve leg
muscles. In volleyball, the players have to
bend their legs to do a set and a bump.
Basically the whole power to the ball
doing set and bump is brought from the
legs, therefore doing steps ups, it is going
to be helpful for the player.
Step Ups in Chinese:
阶梯式
2. BURPEES
2. BURPEES
Number of Repetition:
15 times
Reason why it is helpful:
Burpees are a combination of few movements.
It can improve muscles from many parts of the
body. The reason why it can help volleyball is
because, burpees are as if that you are about to
get the ball. It seems like, you are frist far away
from the ball, then you jump up and finally, you
made you gold move. Burpees are a great way
to improve agility, one of the main skill related
components of fitness for volleyball.
Burpees in Yiddish:
‫בורּפעעס‬
3. PUSH UPS
3. PUSH UPS
Number of Repetition:
15 times
Reason why it is helpful:
Push ups are a great way to improve arm
muscles. In volleyball, arms muscles are
important for spiking. Push Ups can give
the power you need for spiking. It can also
help for serving as a lot of power is
required to serve the ball and so the ball
arrives on the correct place.
Push Ups in Chinese:
增加
4. SHUTTLE RUN
4. SHUTTLE RUN
Number of Repetition:
5 times
Reason why it is helpful:
Shuttle Runs are very helpful for volleyball
because shuttle runs improve agility. Agility,
as I have mentioned before is one of the
main component of fitness in volleyball.
Shuttle Run in Chinese:
梭运⾏行
5. BACK EXTENSIONS
5. BACK EXTENSIONS
Number of Repetition:
25 times for 5 seconds
Reason why it is helpful:
Back extensions helps improve upper
body muscle. It can be found useful in
volleyball because, back extensions can
help improve the flexibility, which is
important to do many skills in volleyball,
such as dig, set.
Back Extentions in Chinese:
回到扩展名
6. SQUAT UPS
6. SQUAT UPS
Number of Repetition:
30 times
Reason why it is helpful:
Squat Ups improve the same group of
muscle as from the step ups. Only
difference is that you can do a squat up
without having anything to jump on. The
reason why it is helpful for volleyball is
because it improves muscles needed to
do good set and bump.
Squat Ups in Chinese:
蹲坐上升
7. LATERAL SHOULDER LIFT TO PRESS
7. LATERAL SHOULDER LIFT TO PRESS
Lateral Shoulder Lift to Press in Chinese:
按的侧向肩膀推⼒力
Number of Repetition:
30 times
Reason why it is helpful:
This exercise help improve arm muscles. It
can be useful in volleyball because this
exercise will help improve the spike.
8. SKIPPING
8. SKIPPING
Number of Repetition:
50 times
Reason why it is helpful:
Skipping is not the best exercise for
volleyball, but it still may be useful. It helps
because, it may improve the leg muscles,
which I have mentioned many times
before, is helpful for set or bump. Skipping
is usually used as a warm up for volleyball.
Skipping in Chinese:
跳过
9. BENCH DIPS
9. BENCH DIPS
Number of Repetition:
10 times
Reason why it is helpful:
Bench Dips are very helpful for increasing
muscles on the arm. As shown on the
pictures on the right, the man is doing the
exercise using as particular equipment, but
as per the main concept of circuit training,
being able to do the exercises anywhere,
you can do this using a chair or a table.
Bench Dips in Chinese:
⻓长凳垂度
10. MEDICINE BALL CHEST PASS
10. MEDICINE BALL CHEST PASS
Number of Repetition:
25 times
Reason why it is helpful:
This exercise improves muscles on the
chest on bit on the tummy. It also helps
improve the catching and passing skill. It
can be helpful in volleyball because this
exercise increases agility. This exercise also
help players focus on the all, which is
really important in volleyball.
Squat Ups in Chinese:
蹲坐上升