Introduction Interval Training: Movement Emphasis: Overtraining: only amount of time in the gym amount of sweat sacrificed and time with a ball.

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1 Introduction Volleyball is a game of quickness rather than speed, power rather than strength and functional flexibility rather than absolute flexibility. Therefore, players must have a high level of both aerobic and anaerobic conditioning in order to succeed. The best volleyball players are able to jump high, adjust their bodies in mid-air, attack a moving target with maximum power, and press their hands over the net to block an opponent s attack. They must be able to receive a serve or hard-driven spike in many different body positions while kneeling, shuffling, running, falling and rolling. The elite volleyball athlete is one of the finest athletes in a world with a combination of quickness, power, grace and jumping ability. Interval Training: Players need a high level of speed & strength conditioning as well as the endurance to overcome fatigue. Volleyball is an Interval Sport with short work-rest periods constantly taking place during a match. All training and physical training must take this principle into account. Conditioning programs should be based on developing maximum power output once Movement Emphasis: Volleyball is a game played in constant motion. Therefore all practice and training plans must adhere to the principles of movement training that are specific to the sport. Train game-like situations and incorporate sport specific conditioning as much as possible. This is by far the most important type of conditioning for the Jr. High, High School, and Club age athlete. Overtraining: Volleyball is a sport that demands that all skills be over trained so players are comfortable in all situations that occur during competition. By constantly asking their players to repeat a skill or series of skills, coaches are preparing their athletes to be successful in times of stress when things get really tough. Please use this information as a guide while preparing for the volleyball season. In order to become a better player and better team, hard work must done. One cannot expect to work hard and play during the season only and achieve different results. If you keep doing the same things that were done in the past, the results won t change. When players commit to themselves, each other, and an off season program then they can expect change. The primary difference between an average player and the elite volleyball player is not level of competition, superior coaching, or God-given athleticism - it is simply the amount of time in the gym amount of sweat sacrificed and time with a ball. We have provided a few video links here to help direct you in the offseason. Some links continue on to other skill sets or drills rather than stopping at the end. For each link listed in this workout we are only referring to the first video that plays. Use them as a reference or problem solving---especially the passing videos! You tube and the internet, in general, are good resources for tips and technique but remember not every tip or drill is good or accurate.

2 Cardio/Conditioning Generally, conditioning can be divided among aerobic and anaerobic training. Training aerobically means using oxygen while training. Training anaerobically means training without using oxygen. Aerobic exercise generally consists of low-intensity activities performed for longer durations. Anaerobic exercise generally consists of high-intensity movements performed for shorter durations. Volleyball is a sport with a shorter duration consisting of high effort and requires less oxygen and therefore uses anaerobic sources of energy. The average play in volleyball lasts only 6 seconds and is followed by an average rest period of 14 seconds, not including player substitutions or timeouts. With many breaks during matches, demand for oxygen is much less than many other team sports. It is important that we are never tired during a match. We can and will control our own stamina during a match, especially by the end of a 5 set match. While being able to run 5 miles is a sign of cardiovascular health and will undoubtedly help, it is not essential to our sport. The following is a sample cardio workout performed twice a week. Day 1 Warm up: Jog 3 min; stretch Footwork: length of volleyball court High knees Butt kicks High skips (*height, hang time) Shuffle (*low to ground) Quick feet- back and forth, side to side- fast as you can- avoid stepping on the line Sprints- down and back 6x- do 2 then rest 30 sec. repeat Championships- (lines) 2x touch each line with hand work on quick stop and explosive push off, not a rounded turn. Day 2 Warm up: Jog 3min; stretch Footwork: Same as Day 1 Sprints- down and back 8x- do 2 then rest 30 sec. repeat Championships- (lines) 3x touch each line with hand work on quick stop and explosive push off, not a rounded turn.

3 Strength Training A well-structured volleyball training program can increase explosive power, vertical jump height, stamina and speed and agility around the court. Skill training alone, such as practicing hits, won't develop the physical traits necessary to play to the athlete's full potential. Please see the following lifts and exercises as a guide to getting started. In an ideal situation, strength training would be carried out three days a week for roughly an hour a session, touching on upper and lower body strength each day as well as working the core and developing kinesthetic awareness. But the reality of developing high school volleyball players game skills and conditioning generally means twice or even once a week is more realistic; and 30 minutes is a more likely time frame for a workout. The key is to make that time count by keeping the sessions intense, maximizing workload and addressing multiple muscle groups through complex movements. Athletes should work in groups of two or three and be of similar strength levels. Workouts initially will be lower intensity, increasing weights and lowering reps over 8-12 weeks as the season goes on in an effort to attain maximum strength levels as close to in-season time as possible. Athletes should try to increase weights after each session. Focus should be on quick, explosive lifts with less weight rather than slower lifts with more weight. Week-1 Sample Plan Day 1 Day 2 Dead lift 3 x 5 Squat 3 x 10 Bench 3 x 10 DB Lunge 1 x 10 each leg Upright Row 1 x 10 Lat Pull down 1 x 8 Clean and Front Squat 3 x 5 Incline Bench 3 x 10 DB Press 2 x 10 Bent Row 2 x 10 DB Curl 2 x 10

4 Plyometrics/Jump Training Volleyball plyometrics can help to increase your vertical jump and explosive power around the court. However, they should be performed alongside or following a sport-specific resistance training program. While plyometrics is a very effective form of power training (and volleyballspecific), there are some important considerations to consider before adopting this form of conditioning into your routine. Remember firstly that explosive power is a function of both strength and speed of muscular contraction. Volleyball plyometrics exercises will help condition your neuromuscular system to apply a greater level of force in a shorter period of time. However, if you lack basic strength, their effectiveness will be limited. Plyometric training also places a high level of stress on joints, connective tissue and the neuromuscular system. Without a well-developed strength base, stress related injuries are much more likely to occur. The following is a sample plyometric routine followed by descriptions of each exercise. Sample Volleyball Plyometrics Session DAY 1 Depth jumps - 3 sets x 8-10 reps Over The Back Toss - 3 sets x 8-10 reps Lateral High Hops - 3 sets x 8-10 reps Squat Throws From Chest - 3 sets x 8-10 reps DAY 2 Single Arm Throws - 3 sets x 8-10 reps Hurdle Jumps - 3 sets x 8-10 reps Wall Throws - 3 sets x 8-10 reps Lateral Barrier Jumps - 3 sets x 8-10 reps

5 Drill #1 Depth jumps 1) Stand on box with toes close to edge. 2) Step off (don t jump off) box and land on both feet. Immediately jump up and reach with both hands towards the sky. 3) Ground contact time should be minimal (don t sink into the ground) and landings should be soft Drill #2 Over the Back Toss 1) Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately yards behind you. (or stand in front of a wall, back to the wall) 2) Grasp ball and lower body into a semi-squat position. Explode up extending back, throwing medicine ball up and over the head. 3) The aim is to throw the ball behind you as far as you can and generating most of the power in the legs. 4) Catch ball on the bounce from your partner and repeat according to prescribed repetitions. Drill # 3 Lateral High Hops 1) Stand to left side of box and place right foot on top of box. 2) Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height. 3) Land with opposite foot onto box. Repeat with the other foot. 4) Repeat according to prescribed number of repetitions. Drill #4 Squat Throws from Chest 1) Stand with feet slightly wider than hip-width apart. Knees should be slightly bent. 2) Hold medicine ball at chest level and squat down to a parallel position. 3) Quickly explode up and jump as high as you can. As you start your jump you should throw the medicine ball as high as possible. 4) Let the ball bounce away from you rather than trying to catch it. Drill #5 Single Arm Throws 1) Stand with feet slightly wider than hip-width apart. 2) Place hand under medicine ball and lower body into a semi-squat position. 3) Explode up extending the entire body and throwing the medicine ball up into the air. 4) The aim is to throw the ball as high as you can and generating most of the power in the legs. 5) Catch ball on the bounce and repeat according to prescribed repetitions. Drill #6 Hurdle Jumps 1) Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a semi-squat position. 2) Driving the arms up and jump over hurdle. 3) Upon landing, quickly jump over next hurdle. Drill #7 Wall Throws 1) Stand with one foot in front (staggered stance) or with feet together and knees slightly bent. 2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall. 3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions.

6 Drill #8 Lateral Barrier Jumps 1) Stand with feet slightly wider than hip-width apart with right side of body facing the barrier. 2) Hop to the right using both feet over the barrier. 3) Jump back to the start point. 4) Repeat according to the prescribed number of repetitions. Remember, EXPLOSION is the key to this training. Whenever you do a movement you should be doing it as fast and as powerful as possible.

7 Movement Training While movement is not acknowledged as one of the basic skills for volleyball, it is without question the foundation that every skill is built on. Since volleyball is a free flowing game in the sense that the ball is not held between contacts and also a game of quickness due to the fact that from the time the ball is served until it is attacked is a matter of mere seconds. Within that 3-5 second timeline, 6 offensive players must coordinate their movements to defeat the defense and 6 defensive players must react to the offensive patterns and work to stop the attack. Volleyball movement combines reaction speed, the ability to change directions, the ability to run and jump from many directions when spiking and blocking and most importantly to do all of that with maximum efficiency of movement. The following drills below are movement patterns that must be mastered to maximize volleyball efficiency. After they are learned, they must be performed at full speed with an emphasis on quickness and the ability to change directions. All of the movement training is excellent for warming up and conditioning young athletes. NO BALL COURT MOVEMENT Box dips- leg strength 5 cone diamond- quickness, agility Find demos for both above drills: Shuffle/sprint lines shuffle sprint backpedal shuffle If in the gym, use the free throw zone. If not just go about 4 to 5 steps before changing direction. Work on quick starts, explosive change of direction and staying very low while shuffling. 2x each direction for a total of 4x. Rest 30 sec. between each set. Increase difficulty by adding a dive/roll after each shuffle- pop back up quickly and continue. Check out these links for great digging/diving tips! Digging technique Great defensive dig/dive

8 COURT MOVEMENT WITH BALL Do same shuffle/ line progression as above but have a partner toss a ball at each corner. Work first on a good high pass, then increase difficulty by passing to a target such as a partner or a towel. Move the area you perform the shuffle/lines but keep your target area the same. THEN, add the dive/roll with a ball. Check out these links for great digging/diving tips! Digging technique Great defensive dig/dive

9 Volleyball Specific The following is a list of more volleyball specific exercises and workouts. Some require a ball, some require other equipment such as tennis balls or weighted balls and some require a partner. (3 sets of 25 at a time unless otherwise noted) Setting (overhand passing) - not just for setters, everyone should be able to overhand pass. Pretty good basic demo. Keep in mind in a serve or attack receive situation, your hands/fingers must be tighter (stronger) and closer together. Weighted Ball (don t have one, use a basketball) on back, straight up (25, 50, 75) Against wall 1 ft away (25. 50, 75) Against wall 3 ft (25, 50, 75) Against wall 5 ft (25, 50, 75) Against wall 10 ft (25, 50, 75) Passing- focus on perfect pass every time- to target Wall training for form and technique (diff. dist., reps) Pepper with a partner Partner toss Side 2 side partner toss Partner toss pass and move Great break down of proper passing technique watch the entire thing. Great tips, explanation and demo. Digging technique Great defensive dig/dive

10 1 Person Ball Control Drills- Volleyball It is harder for volleyball players to get some extra reps on their own than it is for most other sports because typically there needs to be 4+ people and the equipment is complex. You don t see blacktop volleyball like you do with basketball. Though it is a lot more difficult to play without a few friends it is not impossible. Here are some ball control drills you can do by yourself when you have no one to play with. Great break down of proper passing technique watch the entire thing. Great tips, explanation and demo. Digging technique Great defensive dig/dive Individual Ball Control Drills: 1 arm passing to yourself 1 arm passing against the wall Tennis Ball Passing- 2 arms to yourself Tennis Ball Passing- against the wall Right arm only pass to self, Left arm pass to self, both arms pass to self. Repeat. Same as above but now every contact must go off a wall. Passing to yourself Pass to yourself, set to self. Repeat. Pass to yourself against the wall. 3 point passing to yourself (pass to yourself, turn 90 degrees and pass, turn 90 degrees). 180 degree passing to yourself. Pass to yourself, set to self. Pass to self, set to self, roll shot to self. Shuffle step to the left, pass to self, shuffle step left, etc. Shuffle step to the right, pass to self, etc. Shuffle step forward, pass to self, etc. Shuffle step backwards, pass to self, etc. Pass to self, kick ball back to yourself using the top of your foot, repeat. Overhand to self, kick ball back to yourself using the top of your foot, repeat.

11 Into the Net/Wall: Pass to self, set to self and hit into the net. Get the ball up any way you can, with any part of your body and repeat. Can also use a wall instead of a net. Setting Lay Down: Using small overhand sets to yourself, go from a standing position to a laying down on your back position and then get back up. Must keep setting the entire time. From the standing to laying down to standing back up counts as 1. Do 10 in a row. If you drop the ball or catch it, start over. Same as above but using your left hand only. Same as above but using your right hand only. Over/Under Setting: While laying on your back, setting to yourself continuously, try and set with both hands on both sides of your legs. Legs stay together and should move in a rocking motion so they rock up towards their head then back down. Setting should be done by the back of the knees when the legs are up by the head and in front of the knees when the legs are down. Legs should not rest on the floor.

12 Off Season Workout A good off season work out plan incorporates all parts of training, cardio, strength, plyometrics, movement and volleyball specific activities but not everything every day. Below is sample workout plan based on a 4 days a week workout based on the information above. No matter which day you are on remember to stretch before and most importantly after your workout. Day 1 Cardio day 1 Plyometrics day 1 Day 2 Strength training day 1 Volleyball Specific (setting/attacking) Movement training without ball Day 3 Cardio day 2 Plyometrics day 2 Day 4 Strength training day 2 Volleyball specific (passing/blocking Movement training with ball Remember to keep a log and increase weights each session. On times or speed workouts try to decrease time each session. These workouts should be min at most and are designed to make you sweat and make you tired. These workouts are by no means mandatory but if you truly want to commit to becoming a better player, improving your skill and having more success as a team this is where it starts working hard during the off-season when no one is looking.no one is there yelling at you.you are the only one to push yourself.set a goal and set in place steps to achieve that goal. If you re not sweating through your shirt by the end you re not working hard enough. Great Volleyball starts with being able to control our passes. No offense can run without reliable, predictable passing. In order to perform at a state team level every single team member has to be a master passer. A master passer is one who can pass any ball- whether it is a free, high floater, a hard-driven attack or a serve receive- with accuracy and consistency every time (ok, 95%). She must be able to pass a variety of passes a high hanging pass or a shorter, faster pass for a quick attack. We challenge our entire team to come back in August as master passers