VOLLEYBALL TRAINING

DESIGN
Date: March 5 – April 7, 2024
Time: 5:00 AM – 9:00 AM/3:00 PM – 5:00 PM
Duration: 6 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
Warm-up  Jogging for 20 minutes
/Stretching  Stretching your arms, shoulders, hamstrings, hip
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 forward/backward movement
o block/roll
o low to floor sit
Practice
5 sets, 25 per set
Game
Cool down
and
Assessment Light jogging and skipping and 3-5 minutes to stretch

WEEK 2

• Jogging for 20 minutes

Warm- • Stretching your arms, shoulders, hamstrings, hip
up/Stretching 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
and Light jogging and skipping and 3-5 minutes to stretch
Assessment

WEEK 3

Warm- • Jogging for 20 minutes

up/Stretching • Stretching your arms, shoulders, hamstrings, hip
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 and
Assessment Light jogging and skipping and 3-5 minutes to stretch

WEEK 4
 • Jogging for 20 minutes
Warm- • Stretching your arms, shoulders, hamstrings, hip
up/Stretching 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

Prepared by:

Jayson F. Llamo
Coach