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TRY-OUT SCHEDULE
Monday
Wednesday
Friday
Time 2:00-6:00pm
TEAM STRACTURE
Men
17-25yearsold
SCHEDULE OF TRAINING
Monday
Wednesday
Friday
DURATION
4:00 hours a day
12 hours a week
TRANSITION PERIOD
(January to March) - It focuses in the physical development of the players and familiarization of
basic skills, in able for them to execute properly the next period.
Stretching
Jogging
Calisthenics
Agility
Weights
Ball handling
Drills
Workouts
Cool down
Pep-talk
A. Stretching
Head stretching
Finger stretching
Arm stretching in tip toe position
Triceps stretching
Supraspinatus stretch
Thoracic extension stretch
Lateral flexion stretch
Hamstring stretch
Adductor stretch
Gluteal stretch
Lumbar rotation stretch
Quadriceps stretch
Hip flexor stretch
Legs stretching
B. Jogging
10-15 minutes
C. Calisthenics
All calisthenics count by 8
A. Agility
Stamping
Butt kicks
High knee
Side step running, right and left
Cross step running, right and left
High knee (side to side toe touches)
Tuck jump (5 reps)
Scissors hops (5 reps)
Kangaroo hops
Zigzag kangaroo hops
Sprint (2 reps)
Sprint/Backward sprint (3reps)
Spike Drills
3 Man Block Side Step
3 Man Block Cross Step
B. Weights
2 sets, 20 reps
5 repetitions
D. Drills
E. Workouts
PREPARATION PERIOD
(April to June)
50% on Drills
Stretching
Jogging
Calisthenics
Agility
Weights
Ball handling
Drills
Workouts
Cool down
Pep-talk
A. Stretching
Head stretching
Finger stretching
Arm stretching in tip toe position
Triceps stretching
Supraspinatus stretch
Thoracic extension stretch
Lateral flexion stretch
Hamstring stretch
Adductor stretch
Gluteal stretch
Lumbar rotation stretch
Quadriceps stretch
Hip flexor stretch
Legs stretching
B. Jogging
10-15 minutes
C. Calisthenics
D. Agility
Stamping
Butt kicks
High knee
Side step running, right and left
Cross step running, right and left
High knee (side to side toe touches)
Tuck jump (5 reps)
Scissors hops (5 reps)
Kangaroo hops
Zigzag kangaroo hops
Sprint (2 reps)
Sprint/Backward sprint (3reps)
Spike Drills
3 Man Block Side Step
3 Man Block Cross Step
E. Weights
2 sets, 20 reps
5 repetitions
G. Drills
H. Workouts
20 repetitions
Push-up
Back push
Crunches
Side crunches
Leg throw
Russian twist
Leg push with partner
Regular plank on elbows (60 seconds)
Side plank (30 seconds)
Tip-toe walk (60 seconds)
PERFECTION PERIOD
(July to October)
Stretching
Jogging
Calisthenics
Agility
Ball handling
Drills
Workouts
Cool down
Pep-talk
A. Stretching
Head stretching
Finger stretching
Arm stretching in tip toe position
Triceps stretching
Supraspinatus stretch
Thoracic extension stretch
Lateral flexion stretch
Hamstring stretch
Adductor stretch
Gluteal stretch
Lumbar rotation stretch
Quadriceps stretch
Hip flexor stretch
Legs stretching
B. Jogging
10-15 minutes
C. Calisthenics
D. Agility
Stamping
Butt kicks
High knee
Side step running, right and left
Cross step running, right and left
High knee (side to side toe touches)
Tuck jump (5 reps)
Scissors hops (5 reps)
Kangaroo hops
Zigzag kangaroo hops
Sprint (2 reps)
Sprint/Backward sprint (3reps)
Spike Drills
3 Man Block Side Step
3 Man Block Cross Step
5 repetitions
F. Drills
G. Workouts
20 repetitions
Push-up
Back push
Crunches
Side crunches
Leg throw
Leg push with partner
Tip-toe walk (60 seconds)
COMPETITION PERIOD
(October to December)
80% on Drills
Stretching
Jogging
Calisthenics
Agility
Ball handling
Drills
Workouts
Cool down
Pep-talk
A. Stretching
Head stretching
Finger stretching
Arm stretching in tip toe position
Triceps stretching
Supraspinatus stretch
Thoracic extension stretch
Lateral flexion stretch
Hamstring stretch
Adductor stretch
Gluteal stretch
Lumbar rotation stretch
Quadriceps stretch
Hip flexor stretch
Legs stretching
A. Jogging
10-15 minutes
B. Calisthenics
C. Agility
Stamping
Butt kicks
High knee
Side step running, right and left
Cross step running, right and left
High knee (side to side toe touches)
Tuck jump (5 reps)
Scissors hops (5 reps)
Kangaroo hops
Zigzag kangaroo hops
Sprint (2 reps)
Sprint/Backward sprint (3reps)
Spike Drills
3 Man Block Side Step
3 Man Block Cross Step
5 repetitions
E. Drills
F. Workouts
20 repetitions
Push-up
Back push
Crunches
Side crunches
Leg throw
Leg push with partner
Tip-toe walk (60 seconds)
G. Cool down with partner
H. Pep-talk
SERVING DRILLS
BASIC SERVICE
Mechanics:
Players begin on 10-ft. line, across the net from a
partner. Start with a step-throw ball over net to
partner. Each player throws 5 over net. Progress to an
actual serve over net to partner. Once a player has
successfully served 5 balls over net to partner, then
will proceed to the next players position and repeats
the drill from the new position (you can have them
repeat the “step-throw” each time or not). Players
should continue to progress backwards until they are
serving from behind the end line.
LEGEND:
PLAYER X
PATH OF BALL
PLAYERS NEXT
POSITION -
Figure 1
TARGET SERVICE
Mechanics:
Put some cones on the other side of the court and
scatter it. On the other side of the court, at the service
area the players must serve the ball going to the
opposite court over the net a must hit the cones. The
cones serve as the target. Repeat until all those targets
has been struck by the ball. After the missed hit, the
player must fall in lie again to repeat the drill.
Legend:
Player X
Cones
Path of Ball
Path of Players
Figure 2
SERVICE RECEIVE
Mechanics:
Group your team into two, Group A and Group
B. Group A start in a single line and will serve the
ball at the service area. The server must serve the
ball over the net 5 times perfectly. Once a player
serves the ball 5 times perfectly, then he must fall
in line again to repeat the drill again. On the other
side of the court, group B will receive the ball and
pass it to middle front area. After he successfully
receives the ball then he must fall in line again to
repeat the drill.
LEGEND:
Figure 3
SETTER DRILLS
Mechanics:
Have two to three setters in a line at their starting
position. When the coach slaps the ball the first setter
in line runs to front row setting position. The coach
bounces the ball, and the setter sets out to target and
then returns to the end of the line while the other
setters perform the task. Target bounces/tosses ball
back to coach. Repeat the drill with the target in
middle front and then right front. Make the tosses as
easy or difficult as necessary depending on players’
skill level.
LEGEND:
COACH O
SETTER S
TARGET
PATH OF BALL
PATH OF PLAYER
Figure 4
SPIKING DRILLS
BASIC SPIKING
Mechanics:
Coach tosses “sets” from the "setting zone" to
one player at a time. Player starts at 10-foot line, does
an approach, and hits the toss, then transitions
QUICKLY back to the 10-foot line and repeats.
Coach tosses 3 balls in pretty rapid succession. When
player is on 2nd hit, coach yells, “next up” so that the
next player is ready to go. After the 3 rd hit the player
comes back to fall in line to repeat the drill. You can
use this drill for middle hitter and opposite hitter.
LEGEND:
COACH o
PLAYER x
PATH OF BALL
PATH OF PLAYER
Figure 5
LEGEND:
COACH o
HITTER X
LIBERO L
SETTER S
PATH OF BALL
PATH OF PLAYER
Figure 6
BLOCKING DRILLS
Mechanics:
Players start in a single-file line in the middle
front. The first player in line moves up to a blocking
position on the net. On the other side of the net, the
coach must toss the ball in vertical motion near the
top of the net, in that case the blocker must touch or
block the ball back to the coach.
LEGEND:
COACH O
PLAYER X
PATH OF BLOCKER
Figure 7
Mechanics:
Players start in a single-file line in left front. The
first player in line moves up to a blocking position on
the net and jumps to block. He then uses her blocking
footwork to move to middle front and does another
blocking jump there. He then uses her blocking
footwork to move to right front and does a third
blocking jump there and then falls in at the end of the
line. Once the first player reaches the middle front
position, the next player in line may begin her turn.
Make sure you have players do this going from left
front across to right front and then also from right
front going across to left front (you may even want to
have them go left, center, right on the one side and
then duck under the net and go right, center, left
along the other side of the net before returning to the
end of the line).
LEGEND:
PLAYER: X
PATH OF PLAYER:
PLAYERS NEXT
POSITION: -
Figure 8
TRANSITION PERIOD
Month of January
1st week
MONDAY WEDNESDAY FRIDAY
`
Month of January
2nd week
Month of January
3rd week
MONDAY WEDNESDAY FRIDAY
Month of January
4th week
MONDAY WEDNESDAY FRIDAY
TRAINING STARTS AT 2:00 pm TRAINING STARTS AT 2:00 pm TRAINING STARTS AT 2:00 pm
PRAYER PRAYER PRAYER
Stretching Stretching Stretching
10 to 15 minutes 10 to 15 minutes 10 to 15 minutes
Jogging Jogging Jogging
10 to 15minutes 10 to 15minutes 10 to 15minutes
Calisthenics Calisthenics Calisthenics
Stretching and Calisthenics Stretching and Calisthenics Stretching and Calisthenics
count by 8 count by 8 count by 8
Agility Agility Agility
15 to 30 minutes 15 to 30 minutes 15 to 30 minutes
Weights Weights Weights
Water break Water break Water break
Ball handling with partner Ball handling with partner Ball handling with partner
Drills Drills Drills
2man defense 2man defense 2man defense
3man defense 3man defense 3man defense
Water break Water break Water break
Free spiking Free spiking Free spiking
Service Service Service
- Figure 1 and 2 - Figure 1 and 2 - Figure 1 and 2
Workouts Workouts Water break
Cool down Cool down Practice Game
10 to 15 minutes 10 to 15 minutes Workouts
Pep-talk Pep-talk Cool down
PRAYER PRAYER 10 to 15 minutes
TRAINING ENDS AT 6:00 pm TRAINING ENDS AT 6:00 pm Pep-talk
PRAYER
TRAINING ENDS AT 7:00 pm
Month of February
1st week
MONDAY WEDNESDAY FRIDAY
TRAINING STARTS AT 2:00 pm TRAINING STARTS AT 2:00 pm TRAINING STARTS AT 2:00 pm
PRAYER PRAYER PRAYER
Stretching Stretching Stretching
10 to 15 minutes 10 to 15 minutes 10 to 15 minutes
Jogging Jogging Jogging
10 to 15minutes 10 to 15minutes 10 to 15minutes
Calisthenics Calisthenics Calisthenics
Stretching and Calisthenics Stretching and Calisthenics Stretching and Calisthenics
count by 8 count by 8 count by 8
Agility Agility Agility
15 to 30 minutes 15 to 30 minutes 15 to 30 minutes
Weights Weights Weights
Water break Water break Water break
Ball handling with partner Ball handling with partner Ball handling with partner
Drills Drills Drills
2man defense 2man defense 2man defense
3man defense 3man defense 3man defense
Water break Water break Water break
Free spiking Free spiking Free spiking
Service Service Service
- Figure 1 and 2 - Figure 1 and 2 - Figure 1 and 2
Workouts Workouts Water break
Cool down Cool down Practice Game
10 to 15 minutes 10 to 15 minutes Workouts
Pep-talk Pep-talk Cool down
PRAYER PRAYER 10 to 15 minutes
TRAINING ENDS AT 6:00 pm TRAINING ENDS AT 6:00 pm Pep-talk
PRAYER
TRAINING ENDS AT 7:00 pm
Month of February
2nd week
MONDAY WEDNESDAY FRIDAY
TRAINING STARTS AT 2:00 pm TRAINING STARTS AT 2:00 pm TRAINING STARTS AT 2:00 pm
PRAYER PRAYER PRAYER
Stretching Stretching Stretching
10 to 15 minutes 10 to 15 minutes 10 to 15 minutes
Jogging Jogging Jogging
10 to 15minutes 10 to 15minutes 10 to 15minutes
Calisthenics Calisthenics Calisthenics
Stretching and Calisthenics Stretching and Calisthenics Stretching and
count by 8 count by 8 Calisthenics count by 8
Agility Agility Agility
15 to 30 minutes 15 to 30 minutes 15 to 30 minutes
Weights Weights Weights
Water break Water break Water break
Ball handling with partner Ball handling with partner Ball handling with partner
Drills Drills Drills
2man defense 2man defense 2man defense
3man defense 3man defense 3man defense
Water break Water break Water break
Free spiking Free spiking Free spiking
Service Service Service
- Figure 1 and 2 - Figure 1 and 2 - Figure 1 and 2
Workouts Workouts Water break
Cool down Cool down Practice Game
10 to 15 minutes 10 to 15 minutes Workouts
Pep-talk Pep-talk Cool down
PRAYER PRAYER 10 to 15 minutes
TRAINING ENDS AT 6:00 pm TRAINING ENDS AT 6:00 pm Pep-talk
PRAYER
TRAINING ENDS AT 7:00 pm
Month of February
3rd week
MONDAY WEDNESDAY FRIDAY
Month of February
4th week
MONDAY WEDNESDAY FRIDAY
Month of March
1st week
Month of March
2nd week
MONDAY WEDNESDAY FRIDAY
Month of March
3rd week
Month of March
4th week
PREPARATION PERIOD
Month of April
1st week
MONDAY WEDNESDAY FRIDAY
Month of April
2nd week
Month of April
3rd week
Month of April
4th week
Month of May
1st week
Month of May
2nd week
Month of May
3rd week
Month of May
4th week
Month of June
1st week
Month of June
2nd week
MONDAY WEDNESDAY FRIDAY
Month of June
3rd week
Month of June
4th week
MONDAY WEDNESDAY FRIDAY
Month of July
3rd week
Month of July
4th week
MONDAY WEDNESDAY FRIDAY
Month of August
1st week
Month of August
2nd week
Month of August
3rd week
MONDAY WEDNESDAY FRIDAY
Month of August
4th week
Month of September
1st week
MONDAY WEDNESDAY FRIDAY
Month of September
2nd week
MONDAY WEDNESDAY FRIDAY
Month of September
3rd week
MONDAY WEDNESDAY FRIDAY
Month of September
4th week
COMPETITION PERIOD
Month of October
1st week NOTE: Tune-up game with NATIONAL UNIVERSITY HIGH SCHOOL
MONDAY WEDNESDAY FRIDAY
Month of October
2nd week NOTE: Tune-up game with JOSE RIZAL UNIVERSITY
Month of October
3rd week NOTE: Tune-up game with EMILIO AGUINALDO UNIVERSITY
Month of October
4th week NOTE: Tune-up game with UNIVERSITY OF THE PHILIPPINES
Month of November
1st week NOTE: Tune-up game with SAN BEDA COLLEGE- ALABANG
Month of November
2nd week NOTE: Tune-up game with LYCEUM OF THE PHILIPPINES UNIVERSITY-
MANILA
Month of November
3rd week
Month of November
4th week
MONTH OF DECEMBER
1ST WEEK SEASON STARTS
Transition Period
Physical Development 80% - 3 hrs 12 minutes
Drills 20% - 48 minutes
Time Management
12 15
15
15
10
35
30
48
40
20
Stretching Jogging Calisthenics Agility Weights Ball Handling with Partner Drills