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8 Week Training - Volleyball
8 Week Training - Volleyball
Keywords (Topspin):
1/2 turn
Toss two-hand underhand
Toss above head
Toss-step-hit
Contact below center of ball
Snap wrist as extending arm
Feet parallel
Carry the ball
Extend knees forward
Follow through to target
Snap wrist
Hit shots
Step, step-close (1, 2, 3 or left-right-left or
right-left-right)
Keywords:
Hands at shoulders
Elbows forward
Wrists parallel
What follows is an 8-week training program of 8 individual training plans. It is suggested that a team train
at least twice a week. Repeat the same practice for both sessions to provide necessary repetition and
reinforcement of volleyball skills and strategies. It is also suggested that Volley Lites be used for lower
ability athletes. The ball is the same size as regulation volleyball, but it is softer and lighter. Lower ability
athletes will gain early success with Volley Lites. Lastly, it is suggested that competition is arranged no
later than the 4th week. It is competition that will provide a measure of success and identify training needs.
During each practice, more than one drill is suggested. However, progress only at the rate for your
athletes. Do not rush through drills or spend more than 10 minutes doing any one thing. Vary the drill,
changing direction or frequency of successful touches, so that attention is maintained and skill
development is fostered.
Skill Work (Use Volley Lites to start season and for lower ability athletes.)
Introduction to Passing [SSP, page 57, drill 1 & 2]
T T T
P
P
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules for event set-up
and scoring.)
Demonstrate the Forearm Passing event; conduct and score.
Bring team together for cool-down stretching and reward efforts (winners circle with
each athlete receiving accolades); coach notes one positive per each athlete.
S S S S
P
P
15 minutes
S S S S
45 minutes
Warm-up
Jogging: 2 mins. around court
Stretching: Calves, hamstrings, quads, groin, shoulders, and arms
20 minutes
T T T
Warm-up
Jogging: 2 mins. around court
Stretching: Calves, hamstrings, quads, groin, shoulders, and arms
45 minutes
Skill Work (Use Volley Lites to start season and for lower ability athletes.)
Target
Team play: get into positions: RB-RF-CF-LF-LB-CB. Practice ready position. Coach tosses
ball over net for team to put skills in practice. Goal is to receive ball, pass to teammate, and
forearm pass over net. Each team has chance to succeed. Rotate on exchange of possession.
Add short serve (serving from 10 inside end line).
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
Demonstrate the Overhead Passing (Setting) event; conduct and score. Chart performance in
which to compare player improvements.
Bring team together for cool-down stretching and reward efforts (winners circle with
each athlete receiving accolades); assistant coaches note one positive per each athlete.
S S S S
Passer
Tosser
Passer
Target
Passer
P
P
P
P
15 minutes
Tosser
Target
Tosser
Passer
Target
Tosser
45 minutes
Skill Work (Use Volley Lites to start season and for lower ability athletes.)
Passer
Target
Tosser
Tosser
Passer
15 minutes
Target
Target
S S S S
S S S S
Tosser
Passer
Passer
Warm-up
Jogging: 2 mins. around court
Stretching: Calves, hamstrings, quads, groin, shoulders, and arms
Tosser
20 minutes
Target
HHHHH
C
C
HHHHH
Team play: get into positions: RB-RF-CF-LF-LB-CB. Practice ready position. Coach tosses
ball over net for team to put skills in practice. Goal is to receive ball, pass to teammate, and
forearm pass over net. Each team has chance to succeed. Rotate on exchange of possession.
Add short serve (serving from 10 inside end line).
Practice Team-receive positions and scrimmage. May need to intersperse coaches among
athletes with goal of keeping the ball in play.
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
Demonstrate the Serving event; conduct and score. Chart performance in which to compare
player improvements.
Warm-up
Jogging: 2 mins. around court
Stretching: Calves, hamstrings, quads, groin, shoulders, and arms
30 minutes
Skill Work (Use Volley Lites to start season and for lower ability athletes.)
Review Spiking [SSP, page 62-63, drill 3-4]
C
HHHHH
T
CF
LB
3 passers are on one side of the court, then add a fourth passer
with a spiker.
Start with coach throwing ball over net to simulate what will
occur with servers, but at lesser challenge.
Passers rotate after 3 good serves or 3 good passes.
LF
Athletes move to dig ball up. Goal is to get to the ball and into
the air at least head height.
D
D
D
D
D
D
D
D
D
30 minutes
Coach tosses ball to setter who sets for hitter; same rotation.
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
10 minutes
ISC athletes begin their work while other athletes are involved with spiking.
Conduct all three events if possible; if not, conduct the Serving and Overhead Passing events;
conduct and score. Chart performance and compare player improvements.
S S S S
Warm-up
Jogging: 2 mins. around court
Stretching: Calves, hamstrings, quads, groin, shoulders, and arms
25 minutes
Skill Work (Use Volley Lites to start season and for lower ability athletes.)
S
H
H
H H H
H
H
H H H
45 minutes
H
H
Team is in W serve-receive formation with one server in opposite court who serves to
teammates. Start server in mid-court and move back.
Team offense [SSP, page 67]
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
10 minutes
ISC athletes begin their work while other athletes are involved with spiking.
Conduct all three events if possible; if not, conduct the Serving and Forearm Passing events;
conduct and score. Chart performance and compare player improvements.
Bring team together for cool-down stretching and reward efforts (winners circle with
each athlete receiving accolades).
Teammates note one positive per each athlete (reward effort with blocking, especially today).
Go over plans for competition/scrimmage (uniforms; logistics; parent and coach
responsibilities).
Warm-up
Jogging: 2 mins. around court
Stretching: Calves, hamstrings, quads, groin, shoulders, and arms
20 minutes
Skill Work (Use Volley Lites to start season and for lower ability athletes.)
T
CF
Next: setter sets to hitting lines and spiker catches ball. There is no spiking.
Team is in W serve-receive formation with one server in opposite court who serves to
teammates. Start server in mid-court and move back.
Review team-receive positions. [SSP, page 65]
Ball is passed over net to passers; passers pass ball to target.
Next: setter sets to hitting lines and spiker catches ball. There is no spiking.
Team is in W serve-receive formation with one server in opposite court who serves to
teammates. Start server in mid-court and move back.
Scrimmage with coaches or opponent.
Perform the Volleyball Skills Assessment Test (VSAT) for Forearm Passing; score and record
performances.
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
ISC athletes begin their work while other athletes are involved with spiking.
Conduct all three events if possible; if not, conduct the Overhead Passing and Forearm
Passing events; conduct and score. Chart performance and compare player improvements.
Bring team together for cool-down stretching and reward efforts (winners circle with
each athlete receiving accolades).
Teammates note one positive per each athlete (reward covering & helping each other).
Go over plans for competition/scrimmage (uniforms; logistics; parent and coach
responsibilities).
S S S S
LF
RB
LB
10 minutes
H H H
45 minutes
H H H
Warm-up
Jogging: 2 mins. around court
Stretching: Calves, hamstrings, quads, groin, shoulders, and arms
20 minutes
Skill Work (Use Volley Lites to start season and for lower ability athletes.)
Review Serve-Pass-Spike [SSP, page 65, drill 1 a-b-c]
T
CF
Athletes move to dig ball up. Goal is to get to the ball and into
the air at least head height.
D
D
D
D
D
D
D
D
D
45 minutes
LF
RB
LB
Next: setter sets to hitting lines and spiker catches ball. There is no spiking.
Team is in W serve-receive formation with one server in opposite court who serves to
teammates. Start server in mid-court and move back.
Review team-receive positions. [SSP, page 65]
- Set up in team-receive positions with all 6 team members.
Next: setter sets to hitting lines and spiker catches ball. There is no spiking.
Team is in W serve-receive formation with one server in opposite court who serves to
teammates. Start server in mid-court and move back.
Scrimmage with coaches or opponent.
Perform the Volleyball Skills Assessment Test (VSAT) of Bump-Set; score and record
performances.
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
10 minutes
ISC athletes begin their work while other athletes are involved with spiking.
Conduct all three events if possible; if not, conduct the Overhead Passing and Serving events;
conduct and score. Chart performance and compare player improvements.
Bring team together for cool-down stretching and reward efforts (winners circle with
each athlete receiving accolades).
Teammates note one positive per each athlete (reward teamwork, especially today).
Go over plans for competition/scrimmage (uniforms; logistics; parent and coach
responsibilities).
S S S S
Warm-up
Jogging: 2 mins. around court
Stretching: Calves, hamstrings, quads, groin, shoulders, and arms
10 minutes
Skill Work (Use Volley Lites to start season and for lower ability athletes.)
Review Serve-Pass-Spike [SSP, page 65, drill 1 a-b-c]
LF
T
CF
50 minutes
RB
LB
Team is in W serve-receive formation with one server in opposite court who serves to
teammates. Start server in mid-court and move back.
Setter sets to hitting lines and spiker catches ball. Spike or forearm pass over net.
Scrimmage with coaches or parents. Last practice before culminating event.
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
10 minutes
ISC athletes begin their work while other athletes are involved with spiking.
Conduct all three events if possible; if not, conduct the Overhead Passing and Serving events;
conduct and score. Chart performance and compare player improvements.
Bring team together for cool-down stretching and reward efforts (winners circle with
each athlete receiving accolades); teammates note one positive per each athlete rewarding
teamwork, especially today.
Go over plans for final competition (uniforms; logistics; parent and coach responsibilities).
Head coach closes with emphasis on great team effort and what each has contributed to team.
S S S S