2 Hour Volleyball Practice Plan

Playing volleyball requires constant movement, quick reactions, strong endurance, and skill precision. There are and so many parts to coaching a well-rounded volleyball team! To go the about out of your practice fourth dimension, learn to make a do program that fits your team's needs.

A volleyball practice plan should include times for warm-ups, skill-specific drills, conditioning or strength training, teamwork drills, and a cooldown. A prepared coach will accept specific drills, exercises, and games planned ahead of time to continue their practice organized and efficient.

Throughout this commodity, we'll cover everything you need to know about the master components of a volleyball practice plan, an example plan, and a few useful tips to continue in heed.

**Volleyball coaches of all ages should plan their practice alee of time.**

Elements of the Exercise Plan

A volleyball practice programme can be cleaved down into several elements. If y'all desire to create the ultimate routine, you'll need to include various stretches, exercises, games, and drills, to groom your team to reach their peak potential.

Warm-ups are necessary. Have you seen coaches who will let their players stretch while they're coming in, while other players are getting dressed, some players are putting upwards the net and there's not a coordinated focus on warming up? This is a missed opportunity! Dynamic warm-ups volition help your athletes avert injury, meliorate flexibility, and help them practice at a higher level. Become everyone on the aforementioned page and accept the team captain lead them through the warm-ups that you identify.
Skill-specific drills. These tin exist broken upwardly throughout your practice and don't need to be just in ane block of time. These can be drills that focus on serving, passing, digging, diving, hitting, tipping, blocking, transitioning, and more. By focusing on one specific skill and repeating and correcting technique, your squad can make great progress in a short time. Take the opportunity to incorporate several skills into ane drill by having players interact with each other throughout the practice.
Speed and endurance grooming is vital. Volleyball isn't played on a massive field similar football, soccer, or rugby, but there's plenty of running. Whether you're hustling to salve the ball, transitioning to hit, making your arroyo, or shifting to block, your athletes demand to be able to run with a high motor. Equally a coach you lot can assign workout outside of practice time, but you'll just encounter how your athletes really railroad train if you spend some of your time grooming together equally a team.
Strength drills are often overlooked. Your players demand to be pushed to grow as an athlete and that comes from training for power. Whether this is using weight-lifting equipment or bodyweight exercises, volleyball players demand to know how to railroad train to jump higher, set further, and striking and serve harder. Using bodyweight exercises are dandy considering players tin go on to practise those aforementioned exercises outside of practice time.
Teamwork drills can be fun and challenging. Sometimes coaches feel like the only way to practice teamwork is doing regular scrimmage play. NOT TRUE! Try some fun, fast-paced or creative team drills to get your team better at communication, apprehension, and reacting to one another.
- Quick-claiming games like iii on 3 half-court scrimmage, kings of the court/queens of the court style – where losers go out and the next squad rotates in.
- Complicated passing drills where you have multiple assurance in play at once while the players have to shift positions.
- Drills where teams are working toward a goal but when i role player makes a mistake they have a disadvantage and have to try to overcome information technology.
Cooldown fourth dimension can be purposeful. Do you merely end practices without doing a real cooldown? I suggest using the last few minutes of your exercise to do a cooldown fourth dimension with a combination of talking with your players. Use this precious time while they're stretching to reinforce what you lot've worked on today and emphasize encouragement in the progress you're seeing.

As you tin can imagine, working in these elements tin can drastically improve a volleyball team's results. Using these different parts of a practice together volition keep your practices from being stale and go along athletes engaged. You might not be sure how to make them all flow together notwithstanding, merely keep reading!

Would you like to run across our Recommended Plyometric Boxes?

Program for Your Volleyball Practice

Sometimes it's merely hard to know where to start until y'all have the pieces put together and then you can adapt the pieces to match your situation every bit a coach. In a higher place, I listed the different elements in a logical society, simply let's talk well-nigh them in an example 60 minute practise format.

If y'all're non sure how much time to allow, plan for short time frames, which gives you more activities, and then if you need to exit i out that's fine. It's e'er easier to adjust if you lot have more options than you lot need.

Example Volleyball threescore-minute Do Plan

Equipment needed: tennis balls for half the members of your team, volleyball serving machine if available.

one. Warm-ups (viii Minutes)

Dynamic warm-ups are keen to get the blood flowing and muscle stretching while too preparing your mind for practice.

Jog – A light jog two laps effectually the volleyball court.
Lunges – ane downwardly & dorsum of slow deliberate lunge steps.
High Knees – 1 down & back of lite jogging bring your knees as high as you can.
Open the gate – i downwardly & back slowly, heighten your knee up horizontally and go from straight in front of you to rotating your genu out to the side while keeping the rest of your body direct forrad. Alternate legs past doing this every 3rd footstep.
Sprint – 2 laps of the court running at close to full speed.
Tedious throws – players observe a partner and space out about fifteen' apart. They slowly throw the brawl with their hitting paw, billowy information technology to their partner.
Partner pepper – players partner up and pepper until warm-upwardly fourth dimension is over.

two. Practise Serving and Serve Receive (13 minutes) Use a few players lined upward to serve, or a volleyball serving automobile.

Have your starting rotation line upward in serve receive germination and practice passing the serves to their setter in their right location and complete an attack. Instead of scrimmaging the ball back and forth, as soon every bit the ball crosses the cyberspace or is striking out of bounds, have the team quickly reset and launch the next serve. Rotate after each successful attack play. The players non in the current rotation are lined upward to serve and the server shags the brawl at the end of the play.

**Focus on proficient passes off the serve.**

The Skill Assault Volleyball Motorcar has multiple settings to train with, which makes it perfect for all ages. Y'all tin load the volleyballs into the machine and bespeak in the direction you choose and vary the speed and trajectory with a punch. One of the great benefits is: every bit a coach you lot can take someone else load the balls and yous be right abreast your players, or even take their place to demonstrate.

Learn more virtually why we recommend the Skill Attack Volleyball Machine.

3. Tennis Brawl Catch (10 minutes)

To practice quick reaction, accept your team divide into pairs with half the pairs on each side of the court. They spread out with 1 partner on the assault line and 1 on the end line in a ready position. The partner on the attack line holds the brawl out at shoulder pinnacle and without alert, drops the ball. The other partner must not motility before the brawl is dropped, but has to grab it before the second bounce. Be set up to adjust the drill depending on skill level past moving players closer or further away or having players kneel instead of starting in a ready position.

4. Standing Squat Jumps + Spinning Squat Jumps (7 minutes)

Accept your team spread out and stand in an able-bodied stance. Do all together doing total try Squat Jumps, do these in sets of 5. Pause in between sets to discuss skilful technique, the reason for practicing this, and how they should practice these on their ain as well. Then switch to Spinning Squat Jumps.

Squat Jumps – Begin in a one-half-squat position and so with your whole body, using your arms for momentum, explode every bit high equally you can reach up like you're going to block. You tin can do this near the volleyball net if desired so that players can see how loftier they're getting compared to the internet.

Spinning Squat Jumps – Do the same jump, but twist your torso 180 degrees in the air to country facing exactly the opposite management, but in the same spot. On the next bound spin the opposite direction dorsum to your original direction. Spinning helps players to engage their core and work on trunk control in the air.

**Practicing reaching up and over the cyberspace can challenge players to jump college.**

v. Practice Scrimmage to Apply (15 minutes)

Play a traditional 6 on six scrimmage (or v on five if you lot don't have enough players) with the programme to reinforce what'south been covered today. Serve receive, quick reactions, and total effort jumping for both hitting and blocking are the main focus. You may correct other details as needed, but actually focus on those keys and break the play every bit needed to dissect and call attention when players aren't properly executing what they've but skillful today.

6. Cooldown + Recap (vii minutes)

Accept your team stretch and do some breathing exercises while you lot recap the practice. What did they do well? What should they work on in betwixt at present and their adjacent practise or game? This is a great fourth dimension to talk about a winning mentality as an athlete and a team. Talk about strategies you'd like to implement or goals you'd like to achieve as a team.

Yous can mix and match this routine with others you've found and of grade a diverseness of drills, just the about important thing is that you have a plan. You should exist flexible enough that you lot alter the plan if your team is actually struggling with one thing and needs more time on that function. The plan doesn't have to be set in stone, information technology's merely a guide.

You lot want to make certain the players improve their overall fitness, practice their specific skills, gel together as a team, and about chiefly HAVE FUN! Not every do will be perfect, but if you're trying to striking each of these aspects, your team will exist certain to improve.

More Concepts and Tips for Planning Your Volleyball Exercise

More touches = meliorate. Every unmarried time you have the opportunity, have more players active in a drill at the aforementioned time. Don't make your players stand in line for one-half their practice, break into smaller groups or use multiple assurance as necessary, or add another stride to the drill.
Always programme to include water breaks for hydration. Try to go along them brusk and apply the breaks betwixt activities since you're already changing gears.
Don't spend a lot of time talking with your players just listening. Athletes are hands-on learners and yous can bus while they're active.
Proceed the practise flowing. While you have a plan, don't be afraid to adjust it on the fly.
Teamwork should always be at the forefront of your practices. One proficient habit is to tell the team when they have to partner upward that they have to choose a different partner each time.
Try to identify weak skills, bad habits, or other problem areas and continually have a list in the dorsum of your mind (or in your notes) on the items yous want to work on next – every bit in the next practise – to have your team to the next level.
Don't allow your practices become too predictable. If it's getting stale, do something completely dissimilar to mix information technology upward! Try drills that use different items – a beach ball, tennis brawl, cones, or boxes. Try mixing upwards the warm-up exercises to completely dissimilar ones. If yous're able to play, insert yourself into a drill or scrimmage to play alongside them.
Place weaknesses and and then make a plan for which weaknesses you demand to strengthen through coaching and which weaknesses you tin blueprint a strategy to overcome.

Conclusion

At present that you know how to brand a solid volleyball practice plan, you tin can stay on track and ready to become side by side fourth dimension. Make planning a habit and your practices will become more than effective and productive over time.

For more aid with your coaching, check out our post: Amend Your Volleyball Strategy

Photo Credits

Characteristic epitome past Tania Van den Berghen from Pixabay

Coaching serves and serve receive images both past thepanamerican on flickr.com: https://creativecommons.org/licenses/by-nd/ii.0/, both cropped to re-size.

Blocking image by Tania Van den Berghen from Pixabay