Practical Presentation: PEP 5115 скачать в хорошем качестве

Practical Presentation: PEP 5115

Olympic Movement: Hang Clean 4 × 3 Goal of the exercise: The hang clean builds explosive power through the hips, knees, and ankles. This helps volleyball athletes improve their approach jump, block jump, and overall ability to leave the ground quickly. It also reinforces strong and controlled landing mechanics. Set, rep, intensity, and rest relevance: Four sets of three reps keeps the focus on speed and technique instead of fatigue. Olympic lifts require lower reps so the movement stays clean and powerful. A moderate load allows fast bar speed. Resting two to three minutes between sets keeps each attempt explosive. Olympic Derivative: Push Press 3 × 3 Goal of the exercise: The push press trains explosive overhead power. This directly supports hitting force, serving velocity, and pressing strength during blocking. Set, rep, intensity, and rest relevance: Three sets of three reps maintain an explosive rhythm without turning the exercise into slow grinding reps. A moderate load encourages a powerful leg drive and a strong overhead lockout. Resting one to two minutes helps keep the speed of movement consistent. Plyometric: Pogos 3 × 12 Contacts Goal of the exercise: Pogos train quick rebound ability and fast stretch shortening cycle action. This supports reactive jumping used constantly in volleyball during blocking, transitions, and second jump scenarios. Set, rep, intensity, and rest relevance: Each set includes twelve fast ground contacts with the goal of minimal ground time. Rest of about forty five to sixty seconds keeps the drill energetic without creating fatigue. Ballistic Movement: Jump Squats 3 × 5 Goal of the exercise: Jump squats help improve vertical jump height and overall explosive ability. This directly transfers to approach jumps, block jumps, and general on court explosiveness. Set, rep, intensity, and rest relevance: Three sets of five reps allow for maximum effort jumps without fatigue. Ballistic movements rely on speed, so keeping the load light or using bodyweight helps maintain intent. Resting about one minute preserves jump quality. Contrast Set: DB Bench 3 × 5 and Plyo Pushups 3 × 3 Goal of the exercise: This contrast pairing develops upper body strength and converts it into explosive power. The DB bench builds pressing strength and the plyo pushups improve arm speed for hitting and blocking. Set, rep, intensity, and rest relevance: Five strong reps on the dumbbell bench are followed immediately by three quick and explosive plyo pushups. This takes advantage of post activation potentiation to enhance power output. Rest of about two minutes between rounds allows full recovery so each pairing stays effective. Challenge Stability: Single Leg RDL 3 × 6 Each Leg Goal of the exercise: This movement trains balance, hip stability, and hamstring control. These qualities help with safe landings, injury prevention, and overall control during volleyball movements. Set, rep, intensity, and rest relevance: Three sets of six reps per leg keeps the movement focused on slow, controlled technique. A light to moderate weight prevents compensation and encourages proper knee and hip alignment. Resting about one minute is enough since this is not a power focused exercise. Loaded Combination: Squat to Press 3 × 6 Goal of the exercise: The squat to press integrates lower body strength with overhead pressing power. This mirrors the force transfer athletes use when jumping and reaching during spiking and blocking. Set, rep, intensity, and rest relevance: Three sets of six reps offer enough training volume without sacrificing form. Using a moderate weight allows a smooth transition from the squat into the press. Rest of about ninety seconds helps maintain consistent movement quality. Cool Down Leg Swings Ten repetitions each direction help loosen the hips and prepare the lower body to recover after heavy power work. Hip CARs Five slow controlled reps on each leg help restore hip rotation and joint mobility. Static Stretches Used to gradually relax the muscles and restore length after training. Banded Leg Stretches Targets the hamstrings, adductors, and abductors which are heavily used during jumping, lateral movement, and explosive volleyball footwork. Three Way Hamstring Stretch Held for twenty to twenty five seconds in each position to release tension in the posterior chain.