Smart goal:

By the end of this beginner's volleyball training session, the trainee can consistently execute a
proper forearm pass technique, hitting the ball over the net to a partner at least ten times in a row
without a mistake. This is a smart goal because not only is it specific sine its passing the ball to a
partner ten times, its measurable since its being passed 10 times. The goal is achievable and
relevant since its related to what was done in the session. And its time bound since its specific to
this one session.

Beginner Volleyball Training Plan:

Warm-up:
Stage 1: Cardiovascular Warm-Up
The cardiovascular warm-up is essential for blood pumping and increasing body temperature. This
will promote blood flow and prepare your body for the physical demands of volleyball.

Begin jogging or walking for 5-10 minutes to increase heart rate and oxygen flow.

Follow with high knees, butt kicks, and side shuffles to enhance agility and coordination, and
continue for another 3-5 minutes.

Stage 2: Dynamic Stretching

Dynamic stretching entails using movement to stretch muscles and joints to increase their range of
motion. Dynamic stretching is better than static stretching before a workout as it reduces the
possibility of injury.

Start by standing straight, with your legs apart and arms raised to shoulder level. Alternate
reaching your opposite hand towards the opposite foot for 8-10 reps to stretch your hamstrings and
hip flexors.

Move to arm rotations, rolling your shoulders forward and backward to engage your shoulder
muscles for serving.

Finish dynamic stretching with lunges or walking quad stretches to warm the lower body muscles.

Stage 3: Volleyball Drills

You will perform specific drills to improve serving and passing techniques in this stage. These will
also enforce good posture, proper footwork, and hand positioning.

Start with serving drills, either on your own or with a partner. Focus on your stance, toss, and
execution of the service to develop accuracy and power.

Next, progress to passing drills with a partner or against a wall. Concentrate on your footwork,
body positioning, and platform formation to ensure accurate passing.
Drill 1: Passing

This drill involves the basic skills of bumping and

Objective: To improve passing technique and accuracy.
Equipment: Volleyball, net, cones.
Participants: 3-4 beginners.
Duration: 20-25 minutes.
Instructions:

Set up a court with a net and mark out an area with cones that is 3M x 3M
Divide the players into pairs and assign a cone to stand beside each pair.
One player from each pair will be the passer, while the other is the target.
The target player should stand on the opposite side of the court to their partner.
The passer should start behind their cone and pass the ball to their partner on the other side of the
court.
The target player receives the ball and passes it back to their partner.
Players should switch roles after 5-10 passes.
Diagram:

The diagram above shows how this drill would work. The blue line represents the net while the
black represents the court. The orange and purple triangles represents where the players would be
standing.

Encourage players to use correct passing techniques – feet shoulder-width apart, knees bent, arms
straight, and hands forming a triangle shape.
Extensions:
Increase the distance between the cones to make the drill more challenging.
Have players switch sides halfway through the drill to practice passing from both sides of the
court.

Drill 2: Serving
Objective: To improve serving technique and ball placement.
Equipment: Volleyball, net, cones.
Participants: 3-4 beginners.
Duration: 20-25 minutes.

Instructions:

Set up a court with a net and mark out a serving area with 2M x 2M cones.
Divide the players into pairs and assign a cone to stand beside each pair.
One player from each pair will be the server, while the other is the target.
The target player should stand on the opposite side of the court to their partner.
The server should start behind their cone and serve the ball to the target player on the other side of
the court.
Encourage players to aim for specific areas of the court – e.g., the corners or lines – to practice
ball placement.
The target player catches the ball and serves it back to their partner.
Players should switch roles after 5-10 serves.
Extensions:
Increase the distance between the cones to make the drill more challenging. Have players switch
sides halfway through the drill to practice serving from both sides of the court.

Both drills are great for beginner volleyball players to improve their passing and serving
techniques. Ensuring that players use proper technique and providing feedback is critical to their
success. The added extensions also help increase the difficulty level as players progress in their
skills. These drills are repetition based. If one repeats a skill repeatedly, for example, serving if
done well, it becomes muscle memory. This is incredibly important in a sport such as volleyball
when you don't have much time to think during rallies. These specific drills are the two most
important aspects of volleyball, serving and defense. Although attacking is essential, defense is
more important since it's the base of the game. It plays on if you can get the ball back over the net.
And serves are essential to volleyball, so athletes train so much. Since these drills are only for two
people, they're manageable for beginners, meaning each pair can take it at their own pace. Overall
these drills help to develop muscle memory since they are repetition-based, and they're
manageable for a beginner while teaching the essential basics of volleyball.

3-stage Cool Down:

Stage 1: Gentle Stretching
After a serving and passing training session, it is vital to do some gentle stretching to cool down.
Start by standing up straight and inhaling deeply. While exhaling, put your head down and roll
your shoulders forward. Hold this position for 10-15 seconds, then roll your shoulders backward.
Repeat this stretch 2-3 times.

Stand up straight and put your right arm up and to the left over your head. Lean to the left side and
hold for 10-15 seconds. Repeat on the other side. Repeat this stretch 2-3 times on each side.

Stage 2: Foam Rolling

Foam rolling is a great way to release muscle tightness after training. Sit on the floor with your
foam roller horizontal to your body. Lie back and place the foam roller under your shoulder
blades. Put your arms above your head and roll towards your upper and lower back. Next, place
the foam roller horizontally across your glutes. Sit on the foam roller and roll back and forth for
60 seconds. This exercise will help release any tension in your glutes.