David, Angelo B.
BSE - English 2
P.E
Professor: Sir Romeo S. Estrada
30-Day Volleyball Plan
Presented by: Angelo David
Prior to and until Week 1 (Body Conditioning and Volleyball Background)
Day 1 - Learn and study the fundamental history of volleyball.
Day 2 - Follow up the course by studying its initial basics, mainly the scoring
system, the established rules and mechanics, the functions and roles of
each distinct player, officials' calls and even the dimensions of the court.
Day 3 - Recommendation of a healthy weight gain by preparing a protein diet
regime to improve muscle structure and increase fat as base for later
training. Calcium-oriented beverages may help strengthen bones. Body
conditioning through ample amounts of resting will certainly help as well.
Day 4 - Warm-up exercises are initially recommended to prepare the body for
the plan, these exercises will become a starting routine everyday before the
execution of trainings that will follow.
Day 5 - Final day of the weekday. As conclusion to initial preparations,
documentaries and demonstration videos can be previewed to students to
conclusively provide better insights towards how volleyball works. The
intellect in playing the sport is as important as the fit physique that requires
it.
Day 6 and 7 - Weekends, can be juggled for students between rest day to
accomplish body restoration for next week, and written tests for initial
knowledge assessment of what they have learned about volleyball within the
duration of Week 1.
Week 2 (Low to Moderate Intensity Exercises)
Day 8 - Commencement of icebreakers and stretching to condition the body
required for the exercise. Good for 10 - 15 minutes and will soon be followed
by light dumbbell or weight lift regime as perceived capable per unique BMI
of every student. The first day of the second week shall focus on the
provision of enough arm strength for serving, passing, slamming or receiving
the ball.
Day 9 - Moderate exercises will proceed with the focus to improve muscle
strength within the upper and lower extremities for higher jumps, stronger
impact/resistance and longer endurance for the volleyball duration. Example
exercises for this day would start with walking for 10 minutes as warm-up,
then followed by push-ups, sit-ups, stair running/surface jog for 20 minutes
and conclusive to squat exercise repetitions which would last depending on
the preference of the students. Breathing exercises before and after the
activity is preferable.
Day 10 - Yoga exercises for the tenth day. This is important for body
coordination, agility and balance which are all fundamental for playing
volleyball. Coordination for the self may progress into a team-wide scope
and sportsmanship exercise. This is all helpful to achieve body rhythm and
relieve stress or fatigue.
Day 11 - Reaction time exercises. Initial volleyball serving and receiving drills
will be tasked for paired students. This will help them get the idea of
anticipating the strategy and the ball on whether how it must be served or
received thus improving individual reaction times.
Day 12 - First volleyball practice game for the students which is good only
for a single set, sorted into appropriate teams opposing by the same gender.
This may emphasize all exercises done from the previous days, essentially
putting the jumping, passing, serving, receiving, coordination and reaction
knowledge to good use. (May serve as a performance test)
Day 13 and 14 - Weekends will serve as rest day to condition the body again
and reduce risks of fatigue.
Week 3 (Vigorous Exercises)
Day 15 - Weight lifts to tone as well as maximize arm and chest muscles
equating to strength and power essential for the volleyball game.
Day 16 - Open field and long track sprinting to improve overall speed,
emphasize breathing techniques that will help map the range of each
student's endurance or stamina.
Day 17 - Volleyball drills
Day 18 - Volleyball scrimmage
Day 19 - Written exam followed by the second official volleyball game for the
class
Day 20 and 21 - Weekend cycling for 1-2 hours to improve respiration,
endurance and leg strength, provided that ample rests after this activity is
performed.
Week 4 (Proposed Campus Volleyball Tournament for all PE students)
Day 22 - Volleyball Pregame (Best of three sets)
Day 23 and 24 - Graded Volleyball Elimination Rounds (Best of three on all
matches)
Day 25 and 26 - Graded Volleyball Semifinals (Best of three sets)
Day 27 and 28 - Graded Volleyball Finals (Best of five sets on the last
remaining teams)
Day 29 - Awarding, Remarking and Conclusion Evaluation of Individual and
Team Performances
Day 30 - Final and compensational body rest and end term of the Volleyball
plan for P.E students.
