Senior 8-Week Pre-season
8 semaines · 4 séances/semaine · Senior
Objectifs du programme
movement capacity · strength base · jump exposure progression · serve-receive stability · system installation
Structure hebdomadaire type
capacity + technical → strength + first-ball → high volleyball load → game-system + controlled competition
Carte de progression
Re-entry & movement quality
movement capacity · ball-contact volume · landing basics
Technical volume & strength base
serve/pass consistency · approach rhythm · general strength
First-ball systems
reception-to-sideout · setter connection · jump exposure progression
Block-defense installation
read block · defensive base · transition connection
High-intensity volleyball
serve pressure · transition attack · representative scoring
Rotation & opponent-like constraints
rotation side-out · out-of-system · end-game
Competition rehearsal
match-like blocks · role clarity · load consolidation
Taper & opening-week readiness
quality over volume · serve/pass confidence · short competition rehearsal
Template only; load and return-to-play decisions require qualified staff and athlete context.