# Hooaja planeerimine · Võrkpall, Tase 8: Ekspert

Võrkpall · Tase 8: Ekspert · Insporta Book (https://book.insporta.app/et/volleyball/level-8/planning-a-season/)

Hooaja planeerimine: 100 fakti, 10 testi.

Periodisation and its cycles, the preseason, the in-season week, peaking and tapering, load and recovery, common injuries and their prevention, physical testing, the off-season, the technical and tactical focus through the year, and the end-of-season review.

## Test 1: Periodiseerimine

- Periodisation organises training over time. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- The macrocycle is the largest planning unit. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Most coaches plan microcycles week by week. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Mesocycles group weeks with a common aim. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Hard and easier periods let the body adapt. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Training is built back from the most important matches. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Constant high load leads to fatigue and injury. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Season, block, week and session. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Prepare, compete and recover. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Bars by month show how load will rise and fall. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)

## Test 2: The preseason

- Preseason lays the base for the competition phase. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- A sudden jump in load raises injury risk. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- The physical base is built before matches start. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Friendlies show what is ready and what is not. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Options are tested first, then settled. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Baseline tests show where each player starts. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Preseason usually lasts some weeks. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Test, build, organise and try out. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Volume rises step by step. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Physical work like this builds the base before matches. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)

## Test 3: The in-season week

- In-season training maintains fitness and sharpens play. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Players should be rested for the match. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Hard work early leaves time to recover. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Without it, the preseason gains slowly disappear. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Two matches leave little room for hard training. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Opponent-specific work comes near the match. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Rest after a match helps the body recover. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Rest, work hard, taper the week and play. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Load falls as the match comes closer. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- The pre-match practice keeps players sharp but rested. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)

## Test 4: Peaking and tapering

- Peaking times top form for the most important events. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- A taper reduces load so players arrive fresh. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Short, sharp work keeps players' speed. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Each peak needs preparation and recovery time. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Tapers are usually short. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Too long a taper loses some of the training effect. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Familiar play suits the last days before an event. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Build, taper, sharpen and play. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Volume falls as the event approaches. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Falling load before a big event is a taper. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)

## Test 5: Load and recovery

- Gains are made when the body recovers from work. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Sleep is a core part of recovery. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- RPE is the rating of perceived exertion. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Multiplying effort by duration gives a simple load figure. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Large week-to-week rises are linked with injuries. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Fatigue that does not lift is a warning sign. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Refuelling starts the recovery process. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Train, rate, calculate and adjust. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Cool down, refuel, sleep and check. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Easy sessions like this support recovery. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)

## Test 6: Injuries and prevention

- Repeated jumping strains the tendon below the kneecap. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Landing on another player's foot often sprains the ankle. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Thousands of arm swings strain the shoulder. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Controlling jump volume protects the tendon. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Balance work strengthens ankle control. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Strong shoulder muscles handle repeated swings. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Persistent pain needs a proper assessment. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Recover, rebuild, test and return. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Middles jump most; liberos rarely jump. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Pain below the kneecap in jumpers points to jumper's knee. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)

## Test 7: Testing players

- Repeated tests show whether training works. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Jump height is key in volleyball. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- The approach jump is the one used in matches. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Same method, comparable numbers. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Agility tests time short changes of direction. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Testing at intervals shows changes over time. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Results show what each player needs. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Prepare, test, record and compare. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Tests are spread across the season. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Reach marks on the wall measure jump height. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)

## Test 8: Hooaja vaheaeg

- The transition phase lets players recharge. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Easy, different activities keep players moving without strain. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Different movements give volleyball joints a break. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- A light plan avoids a too-sudden return. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Without rest, fatigue builds up year after year. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Free time without matches suits focused technical work. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Sand reduces impact while players keep touching the ball. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Rest, stay active, prepare and build. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Activity builds back up toward preseason. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Sand play keeps players active while resting from indoor load. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)

## Test 9: Focus through the year

- Systems rest on reliable technique. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Tactics against named opponents come in-season. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Short refreshers keep technique sharp. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Plans and data together set the focus. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- A new system needs many practices to settle. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Late in the season teams polish their strengths. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Regular practice keeps serving reliable. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Base, structure, specifics and polish. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Spot, diagnose, practise and check. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Early-season blocks build sound technique. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)

## Test 10: The season review

- A review turns the season's lessons into a plan. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Several sources give a fuller picture. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Individual meetings set personal goals for the next year. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Goals give the measure for the season. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Players' views add another angle. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Lessons matter only if they change the plan. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- The whole programme is reviewed, not only the players. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Collect, compare, discuss and plan. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- Review, plan, prepare and compete. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)
- A video review is part of looking back on the season. (Allikas: FIVB Coaches Manual (Levels I-II), training theory and general coaching references)

Allikad: FIVB Coaches Manual (Levels I-II) and general coaching references; original questions authored, nothing reproduced. Numbered FIVB rules belong to the Rules category.

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