HMS, BM EQ-Bank 783

A volleyball player has been prescribed the following anaerobic interval training session:

6 sets of 30 second maximum effort vertical jumping drills
90 seconds rest between sets
3 minutes recovery between exercises
4 different movement patterns focusing on explosive power

Analyse the effectiveness of this training session for volleyball performance, suggesting any modifications that would enhance its sport-specificity. (6 marks)

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Sample Answer

The prescribed 30 second work intervals effectively target the glycolytic energy system, which is important for repeated explosive actions in volleyball, particularly during extended rallies.
The 90 second rest periods (\(1:3\) work-to-rest ratio) allow partial but not complete recovery of the glycolytic system, developing the player’s ability to perform under increasing fatigue conditions like tournament play.
Vertical jumping focus directly enhances a key performance element in volleyball (blocking and spiking), making the exercise selection highly sport-specific.
A modification would be to incorporate more reactive and decision-based elements during the work intervals, such as responding to coach signals for jump direction, simulating game reading requirements.
Including ball-handling skills during some intervals would enhance sport-specificity by combining technical skill execution with anaerobic conditioning.
The 3 minute recovery between different exercises is appropriate for ensuring quality movement in subsequent exercises, but could be reduced to 2 minutes later in the training cycle to further challenge recovery capacity.

Show Worked Solution

Sample Answer

The prescribed 30 second work intervals effectively target the glycolytic energy system, which is important for repeated explosive actions in volleyball, particularly during extended rallies.
The 90 second rest periods (\(1:3\) work-to-rest ratio) allow partial but not complete recovery of the glycolytic system, developing the player’s ability to perform under increasing fatigue conditions like tournament play.
Vertical jumping focus directly enhances a key performance element in volleyball (blocking and spiking), making the exercise selection highly sport-specific.
A modification would be to incorporate more reactive and decision-based elements during the work intervals, such as responding to coach signals for jump direction, simulating game reading requirements.
Including ball-handling skills during some intervals would enhance sport-specificity by combining technical skill execution with anaerobic conditioning.
The 3 minute recovery between different exercises is appropriate for ensuring quality movement in subsequent exercises, but could be reduced to 2 minutes later in the training cycle to further challenge recovery capacity.