VOLLEYBALL TRAINING

DESIGN
Date: October 5 – 30, 2020
Time: 7 am to 4 pm
Duration: 8 hours/day (Monday to Saturday)
Objectives/Goals
1. To provide knowledge, understanding, and appreciation to the
game of volleyball.
2. To develop satisfactory competency in basic skills such as body
posture, forearm
pass, serve and serve reception, overhead pass, attack, block,
and game situational
strategies
3. To develop self-discipline and teamwork during trainings and
actual games.
Equipment needed
 Ball
 Net
 Knee pads
 Ankle Braces

TRAINING PROPER
WEEK 1
 Jogging for 20 minutes
Warm-
 Stretching your arms, shoulders, hamstrings, hip
up/Stretchin
g flexors and ankles (all the muscles you use most
during volleyball)
New Skills  Body postures: high posture, medium posture,
and low posture
 Drills for body postures:
o mirror drill
 o forward/backward movement
o block/roll
o low to floor sit
Practice
5 sets, 25 per set
Game
Cool down
and Light jogging and skipping and 3-5 minutes to
Assessmen stretch
t

WEEK 2
 Jogging for 20 minutes
Warm-  Stretching your arms, shoulders, hamstrings,
up/Stretching hip flexors and ankles (all the muscles you use
most during volleyball)
Forearm pass
• Drills for forearm pass:
o passing a held ball,
o partner pass,
o continuous bumping,
o passing to targets,
o pass and move
New Skills o forearm pass for accuracy
Overhead pass
• Drills for overhead pass:
o pass-bounce-pass,
o partner toss/pass,
o free ball passing,
o short/long/back pass,
o pass around and back
Practice
5 sets, 25 per set
Game
Cool down
Light jogging and skipping and 3-5 minutes to
and
stretch
Assessment
 WEEK 3
 Jogging for 20 minutes
Warm-
 Stretching your arms, shoulders, hamstrings, hip
up/Stretchin
g flexors and ankles (all the muscles you use
most during volleyball)
 Serves:
o underhand serve
o overhand floater
o topspin
New Skills  Drills for serves:
o ball toss
o wall serve
o stimulated serve/forearm pass
o end line serve
Practice
5 sets, 25 per set
Game
Cool down
Light jogging and skipping and 3-5 minutes to
and
stretch
Assessment

WEEK 4
 Jogging for 20 minutes
Warm-  Stretching your arms, shoulders, hamstrings,
up/Stretching hip flexors and ankles (all the muscles you use
most during volleyball)
Serve reception
 Drills for serve reception:
New Skills
o calling the pass,
o team reception,
Practice
5 sets, 25 per set
Game
Cool down Light jogging and skipping and 3-5 minutes to
and stretch
Assessment
END OF TRAINING