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Special Endurance Drills: Interval Training
This form of training involving running, helps to improve circulo-respiratory endurance and speed of movement. Interval running may be defined as intermittent intensive running in which a given distance is
repeated several times with a recovery period in between each intensive run. The recovery period can be taken in the form of walking, jogging, or practicing ball-control skills.
For example, it could involve sprinting 50 m as fast as possible and then slowly walking back to the starting point before sprinting again. The number of repetition runs depends on the fitness of the individual.
The aim of interval running is to raise the heart rate to a level at which improvement will take place. This level is usually identified by a heart rate of around 160 beats per minute. The duration of the rest
period should ideally be the length of time taken for the heart rate to drop to approximately 120 beats per minute. The individual can quickly gain an idea of his heart rate by measuring the pulse at the wrist
for ten seconds and multiplying the count by six.
As the individual becomes fitter the work load can be increased accordingly. For example an advanced practice is for the athlete to sprint 10 m, walk back to the start, sprint 20 m, walk back and so on until 100
m has been reached in this fashion.Interval running may be defined as intermittent intensive running in which a given distance is repeated several times with a recovery period in between each intensive run.
The recovery period can be taken in the form of walking, jogging, or practicing ball-control skills.
There are three ways of increasing the intensity of interval training for volleyball:
- Vary the distances to be run
- Progressively vary the number of times the distance run is to be repeated
- Vary the time and activity performed during the recovery period
For example, an interval running drill for volleyball might involve running 6 repetitions of 50 yards, each at full speed with a twenty-second rest interval between each sprint. The
rest, in this case, would be an easy jog for the twenty-second interval. After the twenty seconds, the players are off again on the next 50-yard sprint.
By applying the three methods for intensifying interval training, we could progressively increase the work rate demand made on the players. This could be done by increasing the sprint
distance to 60 yards, by increasing the number of repetitions of the sprint, or by cutting the recovery time.
It is always important to remember that the actual work load in interval training must be determined by the coach within the physiological levels of his players. The system of interval
training is good at any level. Working out the demands to be placed on players requires the coach's understanding of objectives as they relate to the needs, level, and capabilities of the players.
When weather permits, running may be done outdoors on a track or grass field. One of the important aspects of windsprint and interval running is their easy adaptability to the field as
well as the gymnasium. By utilizing both indoor and outdoor training facilities, highest interest levels are maintained.
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Building Cardiovascular & Muscular Endurance
