|
Special Endurance Drills: Windsprints
Windsprints are invaluable in preparing players for repeated quick-start, full sprints over short distances and are a good example of a specific drill to meet a specific game demand. The all-out sprint from a
near stationary position is required many times during play. Through the proper use of windsprints, muscular endurance can be achieved rather quickly and, at the same time, be made into a challenging, fun
activity.
To do windsprints, the players begin at a starting line, sprint on command at top speed for 20 to 40 yards, jog back to the original starting line, and, on command, are off again at top speed.
The interval between windsprints should be used to jog to the next starting line or to perform some calisthenics. Twenty seconds between windsprints should be the length of recovery. Windsprints. should be done
at the beginning and end of each practice, session. An average goal of 300 yards at each windsprint session is a good objective.
Tag games and relay races can disguise windsprints, thus making them more palatable and interesting to players. This kind of pressure windsprint running approximates the competitive game situations.
In the course of a volleyball game, players must make abrupt stops, sharp changes in direction, and bursts of acceleration. This all can be incorporated into windsprint drills by coaching commands, to be responded
to while running.
Runs made sideways and backward are also called for in games. There should be ample opportunity to practice these movements. Since they are not as intensive in nature as all-out straight-ahead sprinting, they can
be used during the recovery intervals between windsprints.
|
Building Cardiovascular & Muscular Endurance
