TRAINING

PROGRAM
PROPOSAL
Presented in Partial Fulfillment for the subject
CLINICAL EDUCATION AND PREVENTION

DEOGRACIA R. BORRES
 I. PROJECT TITLE:
Power Play: An Athletes Training Program
Proposal (Volleyball)
 

II. Proponent: Deogracia R. Borres T-I, JHS

 
III. Time Frame:  November 2021 – January 2022
 
IV. Target Beneficiaries: All young athletes’ of Larap National High School (ages 13-16)
V. RATIONALE:
Younger athletes are still growing and lack the coordination, stamina, and
endurance of older athletes. These factors may lead to training mistakes and
incorrect technique or shape. They can also fail to notice injuries. They must
collaborate with professionals who specialize in conditioning and strength to
train physically for their chosen sport. They will be able to develop their
abilities, coordination, and posture as a result of this. Training is crucial, and it
should be a regular part of all athletes' everyday routines. Training helps the
body to gain strength and stamina over time, develop skill levels, and increase
motivation, drive, and trust.
Natural talent alone does not make a great player. A well-structured
skills training and conditioning program is vital to an athlete’s long-
term success and holistic growth. Volleyball players will benefit from
improved performance and endurance on the field, as well as a lower
risk of injury. Training cycles can be used to coordinate variations in
training specificity, frequency, and length. Every athlete should
maintain a healthy level of physical fitness. Volleyball players must
ensure that they have a comprehensive fitness regimen in order to get
back to the court.
A good training program will instill trust in athletes and teach them how to
practice properly. They will be able to push themselves to new heights and
do things they never thought possible. This will boost their self-esteem and
make them feel better about themselves, which is beneficial not just in
sports but also in daily life. Athletes must practice their sport on a regular
basis, but it is particularly critical that they do so correctly. If they don't
practice properly, they will make critical errors that will hurt their
competition results or put them in danger of getting hurt. It is up to their
coaches to develop a successful program and implement it in order to
ensure that their athletes are well trained.
VI. OBJECTIVES:
 
GENERAL OBJECTIVES:
The aim of this sports training program is to
enhance an individual's or a team's
performance in a specific sport (volleyball)
discipline that is guided by rules. This
sports training program is defined as a
process of systematic development of each
component over time in relation to the
period of preparation, resulting in
maximum efficiency in senior age within
the chosen sports discipline.
 
SPECIFIC OBJECTIVES:
At the end of the implementation, athletes shall be able to:

• Improves absolute and relative strength, muscle mass and elasticity,

specific strength (power or muscular endurance) in the sports
volleyball.
• Developing the capacity to perform all technical actions correctly;
perfecting the required techniques in volleyball.
• Prevent injuries by following all safety precautions; enhancing
flexibility beyond the level required; strengthening muscles, tendons,
and ligaments, especially during the beginner's initiation phase; and
improving muscle strength and elasticity to the point where accidents
are unlikely when athletes perform unaccustomed movements.
 01 EXPERIENCE
VII. PROJECT DESCRIPTION AND MECHANICS:
Power Play: An Athletes Training Program Proposal for the sports volleyball is a method
intended for the volleyball players to improve their athletic performance by enhancing both the
athlete's physical and mental capabilities. It aims best to consider general sports training
concepts such as overload, reversibility, development, individualization, periodization, and
precision before participating in exercise to enhance performance and/or fitness. The coaches
should be able to offer an intensive training program for the athletes that represents a desire for
change on the athletes’ physical and also mental form and shape. Moreover, it also includes
making sure to teach a variety of learning styles and its importance to development a training
programs.
 ATHELETES’ TRAINING SCHEDULE
(PREPARATORY)
8 weeks
Monday  Stretching/Warm-up exercises
2x a day – 1 hr. before the morning class and 2 hrs. after  Leg cradles (10 minutes)
the afternoon class  Squats 60x
 Cross Over Step Up 60x
 Glute Bridge Walk-Outs(3minutes)
 Lunge 60x
 Side lunge 60x
 High knees hug 60x
 High knees 60x
 Heel walk 60x
 Cooling down exercises

Tuesday  Stretching/Warm-up exercises

2x a day – 1 hr. before the morning class and 2 hrs. after  Leg cradles (10 minutes)
the afternoon class  Squats 60x
 Cross Over Step Up 60x
 Glute Bridge Walk-Outs(3minutes)
 Lunge 60x
 Side lunge 60x
 High knees hug 60x
 High knees 60x
 Heel walk 60x
 Cooling down exercises
Wednesday  Stretching/Warm-up exercises
2x a day – 1 hr. before the morning class and 2 hrs. after  Leg cradles (10 minutes)
the afternoon class  Squats 60x
 Cross Over Step Up 60x
 Glute Bridge Walk-Outs(3minutes)
 Lunge 60x
 Side lunge 60x
 High knees hug 60x
 High knees 60x
 Heel walk 60x
 Cooling down exercises

Thursday  Stretching/Warm-up exercises

2x a day – 1 hr. before the morning class and 2 hrs. after  Leg cradles (10 minutes)
the afternoon class  Squats 60x
 Cross Over Step Up 60x
 Glute Bridge Walk-Outs(3minutes)
 Lunge 60x
 Side lunge 60x
 High knees hug 60x
 High knees 60x
 Heel walk 60x
 Cooling down exercises
Friday  Stretching/Warm-up exercises
2x a day – 1 hr. before the morning class and 2 hrs. after the  Leg cradles (10 minutes)
afternoon class  Squats 60x
 Cross Over Step Up 60x
 Glute Bridge Walk-Outs(3minutes)
 Lunge 60x
 Side lunge 60x
 High knees hug 60x
 High knees 60x
 Heel walk 60x
 Cooling down exercises

Saturday  Stretching/Warm-up exercises

(Half day for the training exercises and half day for the  Leg cradles (10 minutes)
lecture/actual to prevent injuries)  Squats 60x
   Cross Over Step Up 60x
 Glute Bridge Walk-Outs(3minutes)
 Lunge 60x
 Side lunge 60x
 High knees hug 60x
 High knees 60x
 Heel walk 60x
 Cooling down exercises
 
*First aid and injury prevention lessons*
Sunday  
OFF
OFF
  
ATHELETES’ TRAINING SCHEDULE
(PRE-COMPETITION)
3 weeks
Monday  Stretching/warm-up exercises
   Drills
2x a day Dig/receiving
  Spiking
Blocking
Serving
 Pre-game/practice game
 Cool down exercises
 

Tuesday  Stretching/warm-up exercises

 2x a day  Drills
Dig/receiving
Spiking
Blocking
Serving
 Pre-game/practice game
 Cool down exercises
 
Wednesday  Stretching/warm-up exercises
   Drills
Dig/receiving
2x a day Spiking
  Blocking
Serving
 Pre-game/practice game
 Cool down exercises
 

Thursday  Stretching/warm-up exercises

 2x a day  Drills
  Dig/receiving
Spiking
Blocking
Serving
 Pre-game/practice game
 Cool down exercises
 
Friday  Stretching/warm-up exercises
   Drills
2x a day Dig/receiving
  Spiking
Blocking
Serving
 Pre-game/practice game
 Cool down exercises
 

Saturday  Stretching/warm-up exercises

   Drills
2x a day Dig/receiving
Spiking
Blocking
Serving
 Pre-game/practice game
 Cool down exercises
 
Sunday  
 
OFF
VIII. BUDGET:
Sports equipment
Net/poles – Php 1,500.00
Volleyball ball – Php 1,700.00
Knee pads – Php 180.00 x 12 = Php 2,160.00
Ankle braces – Php 290.00 x 12 = Php 3,480.00
Elbow pads – Php 145.00 x 12 = Php 1,740.00

Php 1,500.00 IX. SOURCE OF FUND:

Php 1,700.00
• MOOE
Php 2,160.00
Php 3,480.00
• DONATIONS
Php 1,740.00

Php 10,580.00 – TOTAL COST

X. EXPECTED OUTPUT OF THE PROGRAM
• Enhance the athletes’ various components of physical and
skills related fitness like strength, speed, coordination,
endurance and flexibility.
• Establish athletes’ fundamental motors skills as well as basic
movement skills and perform all technical actions and
techniques correctly in volleyball
• Acquire knowledge in preventive measures to avoid
unwanted injuries on/off the court.
  Prepared by:
 
DEOGRACIA R. BORRES
Teacher I, Proponent
 
 
Recommending Approval:
 
JOEY A. LAGATUZ
LNHS Sports Coordinator

Approved by:
 
ALLANDY B. BORJA
Secondary Principal I
LNHS
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