General Adaptation: 13-Week Volleyball Training (EXERCISE AND WORKOUT)
General Adaptation: 13-Week Volleyball Training (EXERCISE AND WORKOUT)
General Adaptation: 13-Week Volleyball Training (EXERCISE AND WORKOUT)
General Adaptation
Week 1
Monday, Tuesday, Thursday and Friday
Alternating between upper body and lower body training programs
Upper body (Monday and Thursday)
-Push-up (3 sets 10 repetitions)
-Triceps dip (3 sets 8 repetitions)
Flexibility(M, T, TH, F)
-Forward Hand Walks
Anaerobic(M, T,TH, F)
-Sprinting
Familiarize with muscular and joint movement patterns, adapting to the gym
environment and begin training each muscle group on easy-to-use machines
High volume and low intensities
Week 2
Monday, Tuesday, Thursday and Friday
Alternating between upper body and lower body training programs
Upper body (Monday and Thursday)
-Dumbbell pullover
-Biceps with overhead press
Familiarize with muscular and joint movement patterns, adapting to the gym
environment and begin training each muscle group on easy-to-use machines
High volume and low intensities
Week 3
Monday, Tuesday, Thursday and Friday
Alternating between upper body and lower body training programs
Upper body (Monday and Thursday)
-Push-up (3 sets 10 repetitions)
-Triceps dip (3 sets 8 repetitions)
Flexibility(M, T, TH, F)
-Forward Hand Walks
Anaerobic(M, T,TH, F)
-Sprinting
Familiarize with muscular and joint movement patterns, adapting to the gym
environment and begin training each muscle group on easy-to-use machines
High volume and low intensities
Week 4
Monday, Tuesday, Thursday and Friday
Alternating between upper body and lower body training programs
Upper body (Monday and Thursday)
-Dumbbell pullover
-Biceps with overhead press
Familiarize with muscular and joint movement patterns, adapting to the gym
environment and begin training each muscle group on easy-to-use machines
High volume and low intensities
Muscular Endurance (weeks 5-7)
Week 5
Monday, Tuesday, Thursday and Friday
Alternating between upper body and lower body training programs
Upper body (Monday and Thursday)
-Dumbbell front raises (3 sets for 15 reps)
-Dumbbell Alternating Bench press (3 sets for 15 reps)
Week 6
Monday, Tuesday, Thursday and Friday
Alternating between upper body and lower body training programs
Week 5
Monday, Tuesday, Thursday and Friday
Alternating between upper body and lower body training programs
Flexibility
-Stretching for 20 minutes
Agility Exercise
-Jump rope two feet for one minute
Core exercise
-Plank (2 sets for 30 seconds)
-Russian Twist (3 sets for 30 seconds)
Week 9
Monday, Tuesday, Thursday, and Friday
Alternating between upper body and lower body training programs
Agility Exercise
-Agility ladder
-Power skips
-Jump rope two feet for one minute
Core exercise
-Leg raises (2 sets for 12 repetitions)
-Crunch (2 sets of 45 repetitions)
Week 10
Monday, Tuesday, Thursday, and Friday
Alternating between upper body and lower body training programs
Flexibility
-Stretching for 20 minutes
Agility Exercise
-Jump rope two feet for one minute
Core exercise
-Plank (2 sets for 30 seconds)
-Crunch (2 sets of 45 repetitions)
Flexibility
-Stretching for 20 minutes
Low volume and high intensities
Add core or speed and agility workout
Agility Exercise
-Jump rope two feet for one minute
-Jump rope single leg (30 seconds per leg)
-Jump rope crossover for 1 minute
Core exercise
Plank (2 sets for 30 seconds)
Crunch (2 sets of 20 repetitions)
Week 12
Agility Exercise
-Jump rope two feet for one minute
-Jump rope single leg (30 seconds per leg)
-Jump rope crossover for 1 minute
Core exercise
-Plank (2 sets for 30 seconds)
-Crunch (2 sets of 20 repetitions)
Week 13
Flexibility
-Stretching for 20 minutes
Agility Exercise
-Jump rope two feet for one minute
-Jump rope single leg (30 seconds per leg)
-Jump rope crossover for 1 minute
Core exercise
Plank (2 sets for 30 seconds)
Crunch (2 sets of 20 repetitions)
2ND PART
Knowledge of the basic fundamental skills of volleyball, common errors, and suggested
corrections will enable a coach to provide efficient and effective teaching and coaching
strategies for every athlete. The following are described: serving, passing (forearm
underhand passing), setting (overhead passing), attack options (hitting/spiking), blocking
(from attack and defend positions), and defensive skills (rolling & sliding).
1. Serving
Serving is the first weapon that can generate an immediate point, begin a game, or
ignite an offense. A well-placed serve (whether to a weak passer, at the setter, at
the quick attacker, or to a weak formation) that is also difficult to pass puts the
opponent at a disadvantage. Focus on correct technique and strive for success. In
addition, always serve to score points, NOT just to get the ball into the opponent’s
court.
1. Error-cause-correction: cannot serve ball over net. Start close to net and
throw ball over net. Gradually move back and try adding full arm swing and
possibly a step.
2. Error-cause-correction: ball served in net. Step may be too long, toss too low,
toss too far in front or step eliminated.
3. Error-cause-correction: ball served out. Shorten follow through. Ball toss
needs to be closer to body. Hit through ball, not under ball.
4. Error-cause-correction: ball spinning, not floating. Ball contact should be in
middle of ball with no wrist snap. Toss ball in front and not above or behind
head.
Accurate and consistent passing can result in an aggressive multiple attacks. Be sure
that players are in the ready position preparing to execute the proper technique
before the serve and during a rally. The athlete must face and focus on the oncoming
ball. Ensure that the athlete’s arms and hands are in the correct position with wrists
together. The legs are a little further than shoulder width apart with feet parallel. The
ball is contacted on the forearms. Upon contact, the athlete maintains a stationary
straight-arm position so that the ball rebounds off the lower part of the forearms and
is directed to the target. The knees are extended to raise the arms forward upon
contact. Straightening the legs completes the pass; the arms are behind the ball, and
weight is transferred in the direction of the pass.
Keywords:
• Follow through to
• Arms pointed downward about 45˚ target
1. Error-cause-correction: ball not getting to net. Get closer to ball and use more legs.
2. Error-cause-correction: ball to low. Angle arms away from body; arms and legs
follow through at same time.
3. Error-cause-correction: ball too tight to net. Use minimal arm motion; check angle of
platform.
Overhead passing or setting is the next important part of the pass-set-spike sequence
for a successful attack. In fact, an excellent set from a bad pass can still result in a “kill”.
The athlete forms a triangle with the fingers and thumbs of both hands around the ball
above the forehead (thumbs do not touch). Index fingers and thumbs form the triangle
around 3 panels (18-panel ball). The elbows point slightly forward. Feet are
approximately shoulder-width apart with right foot slightly forward. Knees are slightly
bent, and body is leaning slightly forward. Eyes are focused on the ball. The athlete
receives the ball with hands on the outside of the ball. The athlete extends the knees
and straightens the arms to follow-through in the desired direction.
Keywords:
• Hands up early • Wrists straight (not laid back)
• Forefingers & thumbs around three Elbows slightly down and forward
panels • (not out)
Follow through (straighten arms)
• Hands around the ball • and hold
• Thumbs to cheekbones position
1. Error-cause-correction: ball set too tight to net. Square the hips, knees and feet to
the 5 position. Keep set 3’ off the net.
2. Error-cause-correction: 5-ball set too far inside. Extend follow-through out and use
arms and legs together. Transfer weight forward.
3. Error-cause-correction: ball set too far inside for 15 set. Contact set same as for 5.
Follow through and allow shoulders to lay back as part of follow through.
4. Error-cause-correction: 5 set too far outside court. Contact with ball is too low.
Follow through too low and/or hands too low.
Drills introducing the proper setting technique:
a. Toss ball above head and catch. (Each player stands in correct setting position
by straddling a line, preferably the attack line or end line.)
1) Toss ball above the head and catch ball with hands in correct setting position.
2) Toss ball above the head: perform 1/2 turn; repeat and perform full 360-
degree turn.
3) Toss ball in different directions and catch ball with hands in correct setting
position.
4) Toss ball above the head: perform quick-quick (complete half turn and back
to position).
(Coach at net; setters receive passes when in left back, right back and center
back positions and sets to LF and RF.)
1) Technique training
2) Training for setter to move into position
3) Training for sets near the net in front court (coach in backcourt: LB, CB, &
RB)
4) Training for backcourt sets
There are several attack options that can be effectively performed in a game. An
attacker should be able to hit the following: shots off the block (using the hands), high
sets, low sets, and sets off the net, off-speed shots, tipping, and a variation of play sets
including back court hitting options. Providing a great deal of practice and repetition of
each will depend on the age and ability of the athletes. Ensure the fundamental
technique of hitting is effective and efficient so that it can be performed at a high level
during competition.
With regard to spiking, the athlete must first be able to demonstrate the spiking motion
when on the floor (with modified and full arm swing). Second phase is arm swing,
which is started with both arms at side of body. Arms are taken straight back and then
thrust forward and immediately up. Third phase includes athlete jumping and spiking.
As the athlete begins to jump, her spiking arm is raised with elbow shoulder high. At
the top of jump, the elbow leads as the arm is extended and wrist snaps so that the heel
of the athlete’s hand contacts the ball and follows through. The athlete must land softly
and be in control of the landing. This is a high jump, not a long jump. Fourth phase the
athlete uses only the step-close (right-left for right handers and left-right for left
handers) or step 2 and 3 of the modified spiking approach. Fifth phase includes athlete
using a full approach, take-off then completing the spiking motion and landing. Right
hander (start right foot in front) should take left-right-left or one step and step-close
approach. Left hander (start left foot in front) should take right-left-right or one step
and step-close.
Keywords:
• Quarter turn • Snap wrist
• Elbows up • Hit shots
1. Error-cause-correction: ball hit in net. Ball is dropping too low before contact; ball
also too far in front of body or contact too much on top of ball when snapping wrist.
2. Error-cause-correction: ball hit out. Causes are getting under the ball too far and
not snapping wrist.
3. Error-cause-correction: ball hit wide. Elbow is dropped, or there is improper
follow through. Check foot position on floor and foot position after ball contact.
4. Error-cause-correction: ball with no spin; Ball contact may be too low, follow
through too low, or ball too much to right or left of body.
A well-timed and effective block diffuses an offensive attack. The athlete is near the
net, moves into position with hands up quickly. Athlete focuses on the ball and jumps
vertically so that maximum height is achieved when the ball is above net and
contacted. Arms are raised and extended above the head; hands are close together
with fingers open; wrists are in line with arms (wrist parallel), and hands are slightly
forward. A firm and straight-arm position is maintained so that the ball rebounds off
hands and is not struck. If possible, athlete reaches up and over the net with arms and
hands pointed in a downward position for a rebound. The athlete lands facing the net
while keeping the upper body in control and knees bent to absorb the shock.
Depending upon whether right side or left is blocking will determine which hand
should be turned inside.
Keywords:
Jump &
• Hands at shoulders • extend
Hands
• Elbows forward • forward
Straighten
• Wrists parallel • arms
1. Error-cause-correction: ball being blocked outside of court. Hands are facing outside
of court.
When the ball does not come directly at an athlete, it may be impossible to play the ball
from a regular underhand passing standing position. The athlete still focuses on the
ball and takes a step with the near foot in the direction of the oncoming ball. The body
is extremely low when playing the ball. To ensure that the athlete does not hurt
himself/herself, the athlete will continue the momentum and either slide or roll out of
the play. The goal is to get the ball up to the target and safely return to the ready
position as quickly as possible.
Keywords:
• Wrists together • Read the set
• Arms straight • Platform behind ball
• Reach, kick-up and slide
• Relax and cushion arm
3. Error-cause-correction: ball not getting to target. Watch the ball rebound off arms.
Stay low when playing the ball.
4. Error-cause-correction: missing ball when attacker hits ball off blockers hands.
React to ball immediately when hitter attacks ball. Watch follow through of hitter
and look at blockers hands.
During each practice, more than one drill is suggested. However, progress only at the
rate for your athletes. Do not rush through drills or spend more than 10 minutes doing
any one thing. Vary the drill, changing direction or frequency of successful touches, so
that attention is maintained and skill development is fostered.
Volleyball Week-14 Training
20 minutes Warm-up
45 minutes Skill Work (Use Volley Lites to start season to start season and for lower ability
athletes)
- Goal: pass a prescribed number of balls and then change target with passer. After
tosser/target tosses ball underhand to passer, he/she raises hands above head as a target.
As passer gets better, she/he will move back to the end line and repeat same drill to
partner’s hands raised above head (tosser at net; passer at attack line. Make 5 successful
passes then passer and tosser/target switch roles.
Team play: get into positions: RB-RF-CF-LF-LB-CB. Practice ready position. Coach
tosses ball over net for team to put skills in practice. Goal is to receive ball, pass to
teammate, and forearm pass over net. Each team has chance to succeed. Rotate on
exchange of possession.
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules for event
set-up and scoring.)
Demonstrate the Forearm Passing event; conduct and score. Strengthening &
Conditioning Activities: Jump-the-Lines; Setups; Pushups
10 minutes Bring team together for cool-down stretching and reward efforts (winner’s
circle with each athlete receiving accolades); coach notes one positive per each athlete.
45 minutes Skill Work (Use Volley Lites to start season to start season and for lower ability
athletes)
- After 3 serves, partners begin to move closer to the net, then to other side of net.
Team play: get into positions: RB-RF-CF-LF-LB-CB. Practice ready position. Coach
tosses ball over net for team to put skills in practice. Goal is to receive ball, pass to
teammate, and forearm pass over net. Each team has chance to succeed. Rotate on
exchange of possession.
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules for event
set-up and scoring.)
Demonstrate the Forearm Passing event; conduct and score. Strengthening &
Conditioning Activities: Jump-the-Lines; Setups; Pushups
10 minutes Bring team together for cool-down stretching and reward efforts (winner’s
circle with each athlete receiving accolades); coach notes one positive per each athlete.
Team play: get into positions: RB-RF-CF-LF-LB-CB. Practice ready position. Coach
tosses ball over net for team to put skills in practice. Goal is to receive ball, pass to
teammate, and forearm pass over net. Each team has chance to succeed. Rotate on
exchange of possession.
Add short serve (serving from 10’ inside end line). Individual Skills Work with ISC
Athletes (See Special Olympics volleyball rules.)
Demonstrate the Overhead Passing (Setting) event; conduct and score. Chart
performance in which to compare player improvements. Strengthening &
Conditioning Activities: Jump-the-Lines; Setups; Pushups 10 minutes Bring team
together for cool-down stretching and reward efforts (winner’s circle with each
athlete receiving accolades); assistant coaches note one positive per each athlete.
Volleyball week-17 Training
20 minutes Warm-up
- Coach holds ball while hitter (H) performs motion and strikes ball. (Start close to net.)
Gradually put in toss standing close to athlete.
Team play: get into positions: RB-RF-CF-LF-LB-CB. Practice ready position. Coach
tosses ball over net for team to put skills in practice. Goal is to receive ball, pass to
teammate, and forearm pass over net. Each team has chance to succeed. Rotate on
exchange of possession.
Add short serve (serving from 10’ inside end line).
Practice Team-receive positions and scrimmage. May need to intersperse coaches among
athletes with goal of keeping the ball in play.
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
Demonstrate the Serving event; conduct and score. Chart performance in which to compare
player improvements. Strengthening & Conditioning Activities: Jump-the-Lines; Setups;
Pushups 10 minutes Bring team together for cool-down stretching and reward efforts,
Go over plans for competition/scrimmage next week.
Check on uniforms; provide information on logistics; identify parent and coach
responsibilities.
Volleyball Week-19 Training Plan
20 minutes Warm-up
30 minutes Skill Work (Use Volley Lites to start season and for lower ability athletes.)
- Coach holds ball while hitter (H) performs motion and strikes ball.
(Start close to net.) Toss ball standing close to athlete.
- Coach tosses ball to setter who sets for hitter; same rotation.
- 3 passers are on one side of the court, then add a fourth passer with a
spiker.
- Start with coach throwing ball over net to simulate what will occur with
servers, but at lesser challenge.
Introduce Defense
- Coach will toss balls as though spiking. Gradually, coach will move in all
frontcourt positions and then move to other side of court, across net,
hitting while standing on chair or table.
- Athletes move to dig ball up. Goal is to get to the ball and into the air at
least head height.
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
ISC athletes begin their work while other athletes are involved with spiking.
Conduct all three events if possible; if not, conduct the Serving and Overhead Passing
events; conduct and score. Chart performance and compare player improvements.
10 minutes Bring team together for cool-down stretching and reward efforts,
- Coach holds ball while hitter (H) performs motion and strikes ball.
(Start close to net.) Toss ball standing close to athlete.
- Coach tosses ball to setter who sets for hitter; same rotation.
- 3 passers are on one side of the court, then add a fourth passer with a
spiker.
- Start with coach throwing ball over net to simulate what will occur with
servers, but at lesser challenge.
Introduce Defense
- Coach will toss balls as though spiking. Gradually, coach will move in all
frontcourt positions and then move to other side of court, across net,
hitting while standing on chair or table.
- Athletes move to dig ball up. Goal is to get to the ball and into the air at
least head height.
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
ISC athletes begin their work while other athletes are involved with spiking.
Conduct all three events if possible; if not, conduct the Serving and Overhead Passing
events; conduct and score. Chart performance and compare player improvements.
10 minutes Bring team together for cool-down stretching and reward efforts,
25 minutes Skill Work (Use Volley Lites to start season and for lower ability athletes.)
Introduce Blocking
- Partners line up on opposite sides of the net. They jump up and try to
touch hands without touching the net. After landing, they move and block
in the next position
Review Spiking
- Coach tosses to LF, CF, RF for their hitting - From LB position, coach
tosses to setter who sets hitters.
- Set up in team-receive positions with all 6 team members. - Ball is passed over net to passers;
passers pass ball to target.
- Next: setter sets to hitting lines and spiker catches ball. There is no spiking.
- Team is in “W” serve-receive formation with one server in opposite court who serves to
teammates. Start server in mid-court and move back.
•Team offense
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
ISC athletes begin their work while other athletes are involved with spiking.
Conduct all three events if possible; if not, conduct the Serving and Forearm Passing events;
conduct and score. Chart performance and compare player improvements. 10 minutes
Bring team together for cool-down stretching and reward efforts (winner’s circle with each
athlete receiving accolades).
Teammates note one positive per each athlete (reward effort with blocking, especially
today).
Go over plans for competition/scrimmage (uniforms; logistics; parent and coach
responsibilities).
20 minutes Skill Work (Use Volley Lites to start season and for
lower ability athletes.)
Review Blocking
- Partners line up on opposite sides of the net. They jump up and try to
touch hands without touching the net. After landing, they move and
block in the next position
- Start with coach throwing ball over net to simulate what will occur
with servers, but at lesser challenge.
- Next: setter sets to hitting lines and spiker catches ball. There is no spiking.
- Team is in “W” serve-receive formation with one server in opposite court who serves to
teammates. Start server in mid-court and move back.
- Next: setter sets to hitting lines and spiker catches ball. There is no spiking.
- Team is in “W” serve-receive formation with one server in opposite court who serves to
teammates. Start server in mid-court and move back.
10 minutes Bring team together for cool-down stretching and reward efforts (winner’s circle
with each athlete receiving accolades).
Teammates note one positive per each athlete (reward covering & helping each other).
Go over plans for competition/scrimmage (uniforms; logistics; parent and coach
responsibilities).
20 minutes Skill Work (Use Volley Lites to start season and for lower ability athletes.)
- Start with coach throwing ball over net to simulate what will occur
with servers, but at lesser challenge. - Passers rotate after 3 good serves
or 3 good passes.
Review Defense/Digging
- Coach will toss balls as though spiking. Gradually, coach will move in
all frontcourt positions and then move to other side of court, across net,
hitting while standing on chair or table.
- Athletes move to dig ball up. Goal is to get to the ball and into the air at least head height.
Review positions with transition from defense to offense. - Set up in team-receive positions
with all 6 team members.
- Next: setter sets to hitting lines and spiker catches ball. There is no spiking.
- Team is in “W” serve-receive formation with one server in opposite court who serves to
teammates. Start server in mid-court and move back.
- Ball is passed over net to passers; passers pass ball to target. - Next: setter sets to hitting lines and
spiker catches ball. There is no spiking.
- Team is in “W” serve-receive formation with one server in opposite court who serves to
teammates. Start server in mid-court and move back.
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
ISC athletes begin their work while other athletes are involved with spiking.
Conduct all three events if possible; if not, conduct the Overhead Passing and Serving
events; conduct and score. Chart performance and compare player improvements.
10 minutes Bring team together for cool-down stretching and reward efforts (winner’s
circle with each athlete receiving accolades).
Teammates note one positive per each athlete (reward teamwork, especially today).
Go over plans for competition/scrimmage (uniforms; logistics; parent and coach
responsibilities).
Volleyball Week-24 Training Plan
20 minutes Warm-up
10 minutes Skill Work (Use Volley Lites to start season and for lower ability athletes.)
- Start with coach throwing ball over net to simulate what will occur
with servers, but at lesser challenge.
Individual Skills Work with ISC Athletes (See Special Olympics volleyball rules.)
ISC athletes begin their work while other athletes are involved with spiking.
Conduct all three events if possible; if not, conduct the Overhead Passing and Serving
events; conduct and score. Chart performance and compare player improvements.
10 minutes Bring team together for cool-down stretching and reward efforts (winner’s circle
with each athlete receiving accolades); teammates note one positive per each athlete
rewarding teamwork, especially today.
Go over plans for final competition (uniforms; logistics; parent and coach responsibilities).
Head coach closes with emphasis on great team effort and what each has contributed to
team
6-month (24 weeks)
Volleyball
Training
PERIODIZATION TABLE
(PART 1/EXERCISE AND WORKOUT REGULAROTY SCHEDULE)
PHYSICAL TRAINING TYPES
General Adaptation 1 2 3 4 5 6 7 8 9 10 11 12 13
Mascular Endurance
Basic Strength
Power
Flexibility
Agility/speed
Core Stability
Aerobic
Anaerobic