Volleyball Practice Plan

Date: January 17, 2021

Practice start time: 7:00 a.m.
Length of practice: 90 minutes
Practice objectives: (1) Practice core ball-control skills of passing and setting:
flat forearm platforms that redirect the ball to the target (minimize swinging) and
setting “hands position” at forehead early with contact point on finger pads and
thumbs closest to forehead; (2) Enhance player communication: calling first ball
(“me” or “mine”) and where to attack (line or angle); (3) Continue first opportunity
attack emphasis; (4) Develop physical recovery skills with short, intense physical
bursts and timed recovery.
Equipment: Bring stopwatches, balls, net, and cones; players need knee pads
and court shoes.

Practice Activities
Time Name of activity Description Key teaching points

7:00-7:07 Warm-up Shuffle Passing Drill 10 to Emphasize posture and

target and change direction “quiet” passing platform
7:07-7:13 Warm-up Wall sets—30 low/med/high, Emphasize hand shape and
finish with jump sets wrist position

7:13-7:20 Warm-up Dynamic stretching Emphasize full range of

motion in stretches
7:20-7:21 Warm-up Line jumps—forward, side,
scissor Quick feet physical training

7:21-7:22 Water break

7:22-7:32 Ball control Weave Passing Drill in teams Emphasize adjusting platform
of 3, 15 to target (both sides) and movement to the ball

7:32-7:42 Ball control Small court games (pass or Emphasize ball control to win
set only)
7:42-7:52 Ball control 3-on-3 and 3-on-3 backcourt Emphasize ball control,
battle drill (winner stays) reading skills, and
communication
7:52-7:55 Ball control Line races (sprint, shuffle/ Physical training
back)
 Time Name of activity Description Key teaching points
7:55-8:10 Offensive system 4 before 2 game Emphasize first opportunity
6 on 6 attack, look for best attack in
each rotation
8:10-8:15 Transition Continuous rally game Emphasize quick recovery
from physical and mental
errors
8:15-8:23 Cool-down Mat serving series Emphasize serving routine
and rhythm
8:23-8:25 Cool-down Main muscle group stretch Emphasize slow and
complete stretch
8:25-8:30 Coach’s End-of-practice comments General comments on how
comments from the coach the whole team practiced
Recognize any outstanding
efforts or performances
Point out what needs to improve
Announcements

Evaluation: Ball control is improving with emphasis early in practice on

technique. More transition drills are needed to get those proper techniques into
more gamelike situations at this point in the season. CJ and CHAN are swinging
their arms too much during their forearm pass, but both have good platforms.
Setting to our hitters is still our greatest team challenge, but when our setter
JAMES handles the ball, our offense runs smoothly.
Communication was much improved and should be reinforced as a positive at our
next practice opportunity. Continue to work on our offense and add more serving as
we prepare for Tagum City National High School next Tuesday and some passers
we can take advantage of.

In case of emergency accidents during practice:

Volleyball is a sport with a lot of jumps and landings. Typical situations where you can suffer from
an ankle sprain when landing on your mates or opponents foot.

The recommended treatment for most acute injuries is referred to as the PRICE principle. This
is an acronym  for  protection, rest, ice, compression, and  elevation.

The goal of this treatment is to:

 Reduce pain and swelling 
 Lay the foundation for a good rehabilitation 

Its  recommend continuing the treatment for at least 48 hours after the time of the injury. However,
some of the elements are more applicable than others.
BASIC PRINCIPLES 

PRICE  is comprised of basic principles in the treatment of acute injuries, but should always be
tailored to the injury type and site. Always use common sense. If a serious injury is suspected,
contact emergency services. 

Protection

In this context, it means to remove the athlete from play to protect against further injury. This is
especially important in the first 48 hours after the injury occurred.

Rest

The athlete should not continue with any activity following the injury. A general recommendation
is that the knee should be offloaded during the first 24 hours.

Ice

The  aim of applying ice is to relieve pain. 20 minutes with an ice pack every other hour for a day
or two has a good effect. 

Even though there are many commercial ice products available, the best solution is often a plastic
bag filled with crushed ice and some water. Place a damp towel between the ice pack and skin.

Compression

The most important aspect of first aid treatment for acute knee injuries is compression. This can
reduce swelling. Use an elastic bandage and start wrapping it around the knee. Start from below
the knee and finish slightly above it. The bandage should be as tight as possible, without stopping
blood flow past the injury site. Signs that the bandage is too tight can include numbness, tingling
and increased pain.

Elevation

Swelling in the knee can often be limited by keeping the knee elevated. Let the foot rest above
hip level on a chair or cushion. This is particularly important in the first few hours, but it is best to
continue to keep it elevated as much as possible for the first 24 hours. Remember that
compression should be maintained around the clock to keep internal bleeding (swelling) to a
minimum.
 MOST POSSIBLE INURIES IN VOLLEYBALL

1. Knee injury

If you suspect a knee injury, stop your activity and start PRICE treatment immediately, focusing
on compressing the knee joint. Elevate the injured leg higher than the rest of the body. Go straight
to the emergency room if there are signs of injury to the ligament or meniscus. If the right
treatment is performed early enough, it is possible to examine the knee. If it swells significantly,
it will be more difficult to make a diagnosis.

2. Sprained ankle

If you sprain your ankle, stop your activity and start PRICE treatment immediately. Apply
compression as quickly as possible, in order to prevent swelling and pain. Avoid putting any
weight on the ankle for the first 24 hours. Go straight to the emergency room if the foot or ankle
is displaced.

3. Shoulder injury

Stop your activity if you suspect your shoulder is injured. Start PRICE treatment immediately.

4. Hand or fingers injury

If your hand, wrist or fingers are injured, stop your activity and start PRICE treatment immediately.
If your finger is displaced, it could be due to a fracture or a dislocated joint. Go straight to the
emergency room.

QUESTION:

What did you have to think about when planning your practice?

During planning of my practice, I always think the possibilities to happen and the
outcome of the plan. I used to think that having a practice plan is really helpful to achieve my
goals for my team. I found it much easier to run a practice with planned out drills; rather, than
‘flying by the seat of your pants.’ I think it is important to have a practice plan ready before the
practice day because instead of thinking about what drill to do next, you can focus on providing
critical feedback to the athletes.

Additionally, if you set the priorities for your practice, plan the drills and games you’ll use
with those priorities in mind, and stay focused on them in your coaching during that session you
are more likely to walk out of the gym satisfied at the end of the day.

Last, having a practice schedule is extremely important to have in order to focus the
majority of the attention on watching the players and encouraging them during the practice. With
that said, as a future coach I should try to develop a practice plan each and every time they
practice. By having a practice plan, I can be able to help my athletes to improve at a faster rate,
to have organization throughout the practice, and the practices will be more efficient.