LIFE IS COMPETITION. Timeouts instead of water breaks. Water station. Timeouts in drills and games. Catch them being good

Transcription

1 Warm up 10 minutes Skills 10 minutes Movement patterns 10 minutes Speed/Agility 10 minutes Game like conditioning 10 minutes Skill Drills 10 minutes Games 20 minutes Scrimmage 10 minutes Practice Objective: 1) Ball control 2) Movement 3) Serves 4) Skill development LIFE IS COMPETITION Timeouts instead of water breaks Water station Timeouts in drills and games FEED FORWARD Tell them what you expect, BE SPECIFIC FEEDBACK - Tell them what they did right Catch them being good Equipment: Ball carrier, Balls, Net, Speed ladder, Music, Whistle, Water station Short court or Half Court, Under the net, Tennis (3 over, then competitive) DYNAMIC WARM-UPS High Knee Run, High Knee Skip, Carioca, Spiderman, Invisible Jump roping, 180 Jump, 360 Jump, belly/back lines, Mirror Mirror, Run throughs, 1 legged tug-o-war, change of direction movements BALL CONTROL X-Box Objective: warmup Players are in lines at the corners. Player start by passing to the opposite corner then going to the end of the next line counter clockwise. Two balls are always in play. Progress from forearm pass to pass self-set over, to pass, self-set and hit over. Timed TARGETS Players pass to targets; ball cart, basketball hoop, setter, over taped antennas PASSING Roll and Pass 2 balls, players roll ball between them while passing a separate ball P1 P1 Tosser (10FT) Tosser P2 P2 Passer PARTNER SHUFFLE

2 Short- Deep Passing Net Tosser Tosser Tosser 10 Line Passer Passer Passer Passer Passer Passer High Ball Passer moves back and forth after each pass Object : Teach players to give good high passes to the setter. Tie string to the ends of the net antennas at the top. Have players pass from the 10 line to an opposite player at the opposite 10 line over the string. Two Line Pass A simple drill that can be adapted for all skill levels is the. Players in two lines, facing each other, with a space of about 10 between the players at the front of each line. Pass the ball back and forth between the lines, staying under control. After passing, the front player moves to the end of the other line. Go for either a certain time period or a certain number of successful passes. (Good warmup during 4-4-2) OVER/UNDER PASSING Two players pass under the net, then over the net working on their platform and not swinging arms MOVEMENT Star Shuffle, Line hops Speed Ladder Hop Scotch, In and Out, Lateral Feet, Tango, 5 count, run through, lateral run, x-country skier, hop scotch, Jump cuts, Buzzsaw, Icky Shuffle GO-FOR HOLE Start #1 Start #2 4 Players stand on each side of the court, they shuffle to the middle, stop, then quickly go to the hole marked by tape. Then the players back out and continue through the rest of the 4 corners. Players then repeat drill in the opposite direction. Start #4 Start #3

3 Cones Setup: Place three cones in a triangle, all five yards apart, in two locations. Number both sets of cones 1 through 3. Drill: Using one of the movements below, race a teammate through the following pattern, you beginning at one set of cones and your teammate at the other. Start at Cone 1 Move to Cone 2 Move to Cone 3 Move back to Cone 1 Movements: Diagonal Sprint, Shuffle, Backpedal Adaptation 1: Vary movements from cone to cone. For example, quick shuffle from Cone 1 to Cone 2; diagonal sprint from Cone 2 to Cone 3; backpedal from Cone 3 to Cone 1. Adaptation 2: Set cones up five yards apart in a straight line, or move cones closer together To perform Adaptation 2, begin at middle cone. Move to right cone, then to left cone, then back to middle cone. Use the same coaching points as the triangle drill. Adaptation 3: Perform drill alone, jotting down your time after each rep. Strive to beat it each workout. Sets: 2-4 TOUCH 10 OBJECTIVES: Teach aggressiveness on defense 1. Run Hitting Line with all 3 hitters 2. Coach tosses to setter 3. Setter can set any hitter, any set 4. Hitter tries to hit away from defender 5. Defender must touch 10 balls before rotating out 6. Defense can start anywhere they want Variations: Add defenders, blockers 8 BALL CORNER POCKET 1)Touch ball, 2)touch ball from behind, 3)bounce between knees 4) pass to target from bounced ball S S S S P P S C C S

4 Butterfly Drill In order to do this basic volleyball drill, you will need both sides of the court. It is great to do at practice to move around and get the blood flowing. As this drill is a little difficult to describe, I am going to include a diagram to show how this drill flows. Here is the diagram: Player 4 serves to Player 5 Player 1 serves to Player 2 ` Position one is going to serve to two. Position two is going to pass the ball to position three. Position three is going to catch the ball and run to position four to serve the ball. Positions four through six work the same as one through three. After the person has served, position one will run to position two, two will go to three, and three will go to four. Four through six works the same way on the other side of the court. The drill works best if there is line of extra people split up between position one and four. Key Points: This basic volleyball drill focuses on warming up the muscles, and working on passing and serving. A great drill to warm up. Just follow the ball.

5 SERVE RECEIVE PROGRESSION Teaches rotational pattern, net play, overhead passing and team work. (For use with younger ages.) Coaches toss a ball to front row players, simulating a serve. 5 4 C After hit, player shuffles to next position. After 3 rotations, players overhead pass the ball C C After 3 rotations, front row players move inside the 10 line and one coach tosses freeball to back row. Front row players open up to the back row, back row player passes to the front row. Front row player hits over the net. Progress to front row player setting another front row player. SERVE (Step then toss) Players serve and chase their ball Straight to partner (Use noodles to partition net) Placement: deep, short, seams (Use horizontal targets) Zone 1 and 5 as target areas Tape between the antennae must serve between top of net and top of antennae (advanced) PASSER VS SERVERS 2 pts for Ace 1 pt for successful serve -1 pt serve side out -2 pt hit into net PASSERS 1 pt for pass 2 pt for set 3 pts for hit -1pt for bad pass -1pt for bad set -1 pt for bad hit 0 pt for good miss Change Up Have players alternate between serving deep and serving within the 10 line. Net Save The coach throws a ball into the net and the player tries to bump the ball out of the net. This is a difficult drill, but develops an important fundamental tool. Simulate overpasses that are close to the net, use them as sets to hit. Teach: Balls that hit the top of the net go down and balls that hit the middle bounce out. Have players test net before games.

6 HITTING AND ARM SWING PROGRESSION Lead with elbow Shoulder touches ear Shoulder up 1. Toss between players or against the wall 2. Bounce ball by throwing over head to partner or against the wall 3. Serve to the ground (use left hand toss) 4. Self set with right hand and hit 8 in front and 10 high (variation hit from a bounce) 5. Hit from 10 line, then 20 than end with jump serving PSH Base Drill SV (1) P(7) P(8) S C P(2) BL(6) P(3) H(5) Server serves to passer who sends a freeball to the back row Or Coach tosses a freeball to back row to initiate Pass-Set-Hit. After hit, player blocks. After Block, player shags and enters passing line. After Pass, player serves. After server becomes back row passer (Hitters transition from net to OH positions) P H(4) P M Drill Objective: Work out setter 2 balls Coach starts drill with a pass to the back row passers Passers pass to the Setter Setter sets Hitter Hitter hits to Passer Variations; 4 balls in play Hitters hit cross court H S H

7 DIG DEEP The drill is great for teaching players to stay low and accelerate, to play a ball and then back up quickly. Coach on player side of net tosses underhand fast balls to each player who passes to the setter she sets the hitter. Player then rotates out for next player. Coach variation down balls 7 S 1 6 C C Dig and Crawl 3 lines Players start in crawl position, pop up to pass, crawl to 10 line and back Belly Drill This drill starts with three players lying face down on the end line. A Setter, Middle back player and an outside hitter. The Coach slaps the ball and then tosses it over the net to the middle back player. Setter tranistions all the way to the net. Outside hitter transitions to start of approach, and the Passer sets the ball to the target. (Not where the setter is, but where the setter should be.) Setter sets to the outside. Outside hitter hits. You Got ant Tips For me Objective: Defend tip and hide tip Score to 7 Coach initiates a Freeball Players can only tip Hitters get 1 swing If it is passed they lose their swing, If hit is successful hitter keeps their swing Keeps defense honest

8 4 on 4 1 Setter, 3 Back row players (training for back row hits) Variation; ROTATE AFTER EACH TIME THE BALL GOES OVER THE NET Concentration Two groups of four players. You get players to become distractors, so each group has a server, passer, setter and distractor. The distractor can do anything to the server receiver they are paired with they want, in preferably game like ways but silly works too the only rules are, they cannot touch the ball, nor the serve receiver. The player serve receiving knows they can t be touched or the ball flight can t change. GRILLS (GAME LIKE DRILLS) Wash Games or In-a-Rows No matter how new you might be to coaching volleyball, you are probably aware that the team that earns the most runs, multiple in-a-row points, during a volleyball match has the best chance of winning. Wash Games are an attempt to teach athletes to win two points in a row against their opponent. These drills are usually 6-on- 6 to replicate a match situation but any number combination of athletes can be used. The coach can determine the drill and the entry of the ball but the scoring is always the same. Each rally counts as a little point and if two little points are earned in-a-row then that team earns a big point. The coach designates how many big points are needed to win the drill, but 5 is common. On hyper-competitive teams, a time limit on the drill may be necessary due to the high number of washes leading to no big points. Any 6-on-6 drill can be used for wash games. RAPID FIRE Objective: stay calm, don t panic 6 players on one side and remaining players are servers or front row. Servers serve to the team and they play it out. As soon as the ball crosses the net the coach sends a free ball over or has the front row send a down ball or tip. Play is continuous. Bucket of Balls There is a stated time limit and a set number of balls in the cart. When a ball goes dead, it is gone. The players have only the balls in the cart to keep going for the set block of time. Can be played with 2's, 4's and 6's. VARIATION; Down balls are returned to the cart. Good end of practice game. Once balls are gone, players run the remaining practice time. Family Feud Starts with a joust 6 on 6 Winner gets Freeball Winning team must get 7 pts before the other team gets 3 If they get 7 pts they bank the points If the other team gets3 pts first they can steal 7 pts The stealing team gets to serve, if they win they bank the points. Play to 21.

9 PASSER VS SERVERS (Advanced) All four groups in this drill are self sufficient. Servers serve from wherever they want on the end line. Getting 10 serves, they try to get as many points as possible. Points are given by the target and is scored as follows: 1 point to the server if the target has to take more than one step from off the pass, 1 point to the passer if the target takes one or no steps, 2 points to the passer if the serve is in the net, 1 point to the passer if the serve is out, 2 points to the server if the passer gets aced. After 10 serves rotate positions, with each person getting 10 chances to serve. Variations: Concentration Drill. This forces the players to concentrate. One group of three on one side gets to be the distractors (One per remaining team). They get to do everything in their power to make the other players focus more, but they cannot touch the ball and they cannot touch the player, but they may do anything else. Points are kept as normal except kept as a team, team with the highest score wins. Doghouse In the diagram to the right, the doghouse is the side with three players and the coach, who can enter the ball with a serve or freeball the ball in the court. The coach can move around the court and enter form any desired location. The scoring side is the side with three teams of three. The rules are simple: a. Win a rally on the serving side, shag your ball, and get back in line b. Lose a rally, go in the Doghouse Teams can only score points on the scoring side of the net, which is the non-doghouse side. Teams that win rallies in the doghouse do not score points, but simply go back to the scoring side. Play to as many points as time permits (first team to 15, 20, 25,etc.).You can also play more than one round and change teams. Variation: start with 10 points, Doghouse side loses 2 pointts for losing two rallies in a row and loses 3 points for losing 3 rallies in a row, ect. Hoop it Up Have assistant coach hold a hula-hoop above the net and have the player serve through the hoop. This helps players focus and learn to control their serve.

10 Spiking survivor Hitting line game. Players hit, if successful they go back in line. If they miss they cross over to the other side of the net. The player can get back into the hitting line if they catch a hit. That hitting then crosses over to the other side of the net. Continue until there is only 1 player left. Queen of the Court One team of 3 players is on the Queen s/king s Court in serve receive positions. 3 players are on the Servers. The remaining players are behind the end line of the Servers Court. If the team on the Queen s/king s Court wins the point, they stay and the next 3 players come on the court while the 3 players that lost go to the end of the line. If the Serving team wins the point, they go under the net and take their place on the Queen s/king s Court. The players that lost go around the court and get in line. The tempo of the game should fast paced. Pairs When running a drill, pair opposites. Hitters vs blockers, servers vs passers Contact Objective: communication, out of system situations, ball control, court awareness Play on half court, first team gets 1 contact, second teams then gets 2 contacts, first team get 3 contacts, then second team get 1 contact, then first team gets 2 contacts, ect. NUKE EM Objective: movement, strategy, court vision Players catch and throw the ball over the net trying to throw to areas that the other team cannot get to. HIT ME WITH YOUR BEST SHOT Ojective: Out of system attacking Only 2 contacts allowed, 2 nd contact must be a hit. Setter Burn Objectives: movement, ball control long sets, communication Play on 1/2 court 2 players Switch after each contact Only 1 contact, must be an overhead pass (Teaches deep sets, players figure out that deep sets give them time to switch, they must communicate to achieve their goal) RED LIGHT/GREEN LIGHT Objective: Strategy, ball control, court vision Have one player on each side wear a RED shirt (or vest) and one wear a GREEN shirt (or vest) Scoring: Green Player get first contact the other team gets an extra point Red Player gets first contact the other team loses a point Normal scoring otherwise

11 2 BALL WARMUP Objectives: Ball control, communication Coopertive play (teams work together) 3 players on each side, can be done on 1./2 court Coach starts with a freeball to back row Players pass, set, the pass to back row player on the other side The other side passes, stes and passes to the backrow Players follow their ball for rotation Coach then starts an additional bal (Players must figure out how to make it work, higher passes, ect) Behind - Behind the Ball Coach tosses the ball near a player but not at them, the players must move to get their behinds behind the ball then catch the ball. Players should catch the ball in front of them, not reaching to the side. Advanced option is to have the players have to ball pass between their legs. Variation: Coach tosses the ball over the net and the player moves so the ball bounces between their legs. Step Back Have the players start serving 5 off the net. If they are successful they take a step back. The player continues to step back with each successful serve until they miss, then they take a step forward. This is a timed drill, 3 to 5 minutes, when time is called the player furthest from the net wins. Run Throughs Run throughs are passes that occur when a player is having to move quickly from one position, usually in the back row, to another. They usually are necessary in the midst of a scramble, and it s worth having players learn to do them, because the run through happens often in long rallies, especially.run throughs can also be excellent for conditioning drills, if you keep the ball moving quickly. Have players in a line at the back line, toss a ball fairly short in front of them, and have them run quickly through the ball, putting it over the net. No arm swing is needed since their momentum supplies the power. Kill The Setter Passing Drill One setter, shared by both teams, going back and forth as ball crosses the net. Toss one team a free ball, setter runs a play, but instead of hitting away, the 3rd player tips the ball deep, allowing a free ball for the other team. The setter then ducks under the net and runs a play going the other way. Keep the drill going until the ball goes out of play. This emphasizes the importance of good passes, especially in free ball situations. Blind Server Objective: Body awareness during the serve, focus on movement Server serve with their eyes closed

12 Star Shuffle Objective: Court movement warmup Players shuffle from base to the points of a star returning to base after each shuffle Stay low, hips to target Start with one shuffle, then 2 step shuffle, then big shuffle 10 IN A ROW SERVES Objective: Deliberate serving, focus on serve routine Each player gets 10 serves Places hoops on areas to serve to, zone 1, 5 and 2 are best. Player serves and chases their serve Score: 2 pts for in the circle 1 pt for near the circle -1 for out of bounds -2 for balls hit into the net OH Tournament Objective: Find the best hitter Variations: Middle vs Middle Players: 3 on 4 (or more) Coach initiates a freeball to the MB MB passes to the setter Setter sets Hitter Hitter hits 5 balls then becomes blocker Score: Kill +3 Tipped +1 Blocked -3 Dug +1 Out of bounds -2 Returned -1 Each hitter gets 5 balls PASS - SET TIP WARMUP Player in line tosses to setter Setter sets OH, Oh tips, the setter goes under the net and catches the tip Passer becomes setter, Setter becomes OH

13 4 Corner Queens Players - 8 (although preferably 10 or more even numbered players) Balls - As many as you want, it can be played with one. Objective -As Coaches: To improve ball control, reading the opponent, increase touches on the ball, and fun. Can be used as a reward for good practices, etc As Players: To win rally points and achieve Queens court status, then getting a run of points while opposing teams try to get you off Queens court. Description Two player teams are created equally with no more than 8 teams. The court is divided into 4 equal portions, like the image; Court A, B, C and D. Teams occupy the 4 courts and extra teams wait off the sideline of court D Court A is the Queens court. The team on Court A is the only team that wins points and they win a point for every rally terminated outside of their court. A missed serve does not give the Queens court a point. Court D is the serving court. If a server misses a serve, the team on court D is off and at the back of the wait line while a new team serves. If the rally is terminated on court B for instance, the players on court B are off and the team on court C rotates to court B, the team on court D rotates to court C, and a new team takes a spot on court D. If the rally is terminated on court A, the Queens are off the court and everyone rotates forward a court and a new team from the wait line enters court D. Once a team gets a run of points as Queens, those points stay with them and they keep a running total throughout the game. Once a team contacts the ball, that team has access to the full court on their side of the net, meaning that if the team on court A contacts the ball on defense, they may play a ball on court B to get the ball over. The team on court B must allow them to play and not get in the way of team playing the ball over. This game can be played for a specified time, or until a team wins a predetermined amount of points. Variation Queens court players can serve to add pressure to the team to serve well and keep the court. Teams can also be 3-4 players although the more players on a team, the less of a chance of touches by some of your weaker players, hurting their progress. Missed serves by teams can count as points for the Queens court. Wait team

14 TOUCH AND GO Objective: Conditioning, tipping, movement, court vision. Ball control Play on Short court (attack zone) Play short court game, after each contact the player must touch the end line Must have 3 contacts ending with a tip Players should look to tip where the person that just ran came from Game Strategies READ THE SITUATION OPEN UP if pass is not to you TRANSITION COMMUNICATION - NOT JUST TALKING BODY MOVEMENTS OFFENSIVE ROTATIONS SERVE SERVE RECEIVE BASE DEFENSE ASSIGNMENTS U DEFENSE (4) W DEFENSE (5) SEAM COVERAGE