Training Plan: First practice back

Priorities: Shake off the rust, evaluate the players for the season to come, getting new players mixed in, prepare the starters for the upcoming match

Training time: 2 hours

Space: 1 court

Players: 11

Notes: This was the first training session of the season. Because of a few different complications, it also happened to be the last training before the first match of the year. Not exactly an ideal scenario. The bulk of the prior season’s starters were returning, but the setter wasn’t one of them and we’re also integrating at least one other new player in the pool of prospective starters.

– – – The Plan – – –

Ball-handling warm-up Part 1: I had the players do a progression where sets of partners started at 3 meters apart and first passed 10 balls each back and forth, then did 10 sets each. They moved out to 6 meters and repeated, then did the same thing at full court width.

Ball-handling warm-up Part 2: I then had the players do the 2-Player Set & Touch drill to get them moving and work on footwork.

Ball-handling warm-up Part 3: To mix the players around and start integrating the new players in, I did rotating pepper by having one side of gym rotate every 90 seconds.

Ball-handling warm-up Part 4: I then moved things on the net to start getting the action more game-like and had them do 3/4-person over-the-net pepper.

The above took about 30 minutes all together

Serving warm-up: After a water break I had them partner up across the net. They started at about half-court just serving the ball back and forth with a focus on good mechanics. As they felt warm they backed up until they got to the point of doing full court serving.

Target serving: I had them do 5 good serves each to Zones 1 and 5 where they had to put the ball in the last 3 meters of the court, as well as 5 good serves in front of the 3-meter line. I gave them 5 minutes to complete the drill, with push-up punishment for those who did not get it done.

Serving and passing: With shoulders warmed-up and serving consistency developed (at least a bit), I moved to having 3 passers on each side in serve receive, with an additional player as target. The remaining players were servers. I had the passers rotate out to target after 2 good passes (started with 3, but one side wasn’t rotating enough), with the target then going back to serve. I did this until I felt like the main passers got enough reps.

Hitting warm-up: In order to evaluate the setting options for the upcoming match and to get the hitters some swings, I ran short 1-position hitting lines. That comprised 3 people at a time hitting first through 4, then in the middle, and finally through 2. Setters were mixed around as the hitter groups changed.

Game-play: To get them playing and to continue the process of mixing players up and giving them a chance to get to know each other on the court, I had them play Winners 3s.

Team play: I finished up with the players who will be at the upcoming match (one starter missing) going against the rest in a 6 v 5 (zone 6 was declared out on the 5-player side). The team of 5 served every ball. The team of 6 needed to win two rallies in a row in order to rotate. Because we needed to cut things short a bit for admin talks, I just went through the rotations one time before wrapping things up.

– – – Observations – – –

You’ll notice I did no traditional warm-up. The players were quite happy not to have to do the dynamic version we did last season. 🙂  I actually had to stop them from doing the throw-the-ball-back-and-forth thing players tend to do in pre-game warm-ups and such. This decision was all about getting right into shaking the summer rust off, having a chance to get a close look at the new players who were in training, and mixing those players in as quickly as possible.

John Forman
About the Author: John Forman

John currently coaches for an NCAA Division II women’s team. This follows a stint as head coach for a women’s professional team in Sweden. Prior to that he was the head coach for the University of Exeter Volleyball Club BUCS teams (roughly the UK version of the NCAA) while working toward a PhD. He previously coached in Division I of NCAA Women’s Volleyball in the US, with additional experience at the Juniors club level, both coaching and managing, among numerous other volleyball adventures. Learn more on his bio page.

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