Warm-up:
-3-4 laps running (low intensity)
-Stretching (ankles, legs, arms, waist, wrists, neck)
Individual technique exercises:
-Each person will have a ball
and will try to make 20-30 touches in both ways of passing (overhead pass,
forearm pass).
-In pairs, one person at each
side of the court, they will have to make 50 passes to each other using all the
moves they know.
Team tactics
exercises:
-Three people in one side, one
person in the other. The one person passes the ball, one receives, then passes
to the person next to him/her and then that person passes to the last teammate
and that teammate does a smash.
-Small circuit with cones, this circuit will improve your skills (rotation, skipping, jumping and positioning). Three cones in front of the net, two at both
ends of the back of the pitch. Three people in front, one in the back. The
people in the front-cones will have to jump 6 times and do a sideways jump to
pass through the next cone and repeat. The one at the back will have to move
sideways with the legs open. (Be careful with the landing, keep your knees in
neutral position).
And here is a self-explanatory vid (thank you, kbandstraining, for the useful video): http://kbandstraining.com/circuit-training-volleyball-players/
Feint Tactic (most important team tactic):
-Two people in one side, and
another one in the other. The pair of players will have to be in a specific
position (one on the back, one close to the net). The one player will do a
normal set, when he does, the player in front will jump and do as if he was
going to do a smash (feint) but will not do a smash, instead, the player on the
back will receive the ball and do a forearm hit.
Individual tactics exercise:
-One person on one side, the
rest on the other. The person that is alone will have to make a quick decision
and decide in which side to throw the ball, the rest of the people will have to
position themselves in any volleyball position, and leave a free space on
porpoise (they cannot move to get the ball). The objective of the attacking
player is to find out where the free space is and accurately throw the ball
there.
Cool down:
-1 lap at a low intensity.
-Stretch as in the warm up and
perform “breathing exercises”.
OPINIONS:
Throughout the session, I asked my teammates what they thought about my session, their general opinions were:
- "A very enterteining session, with the same exercises that profesional volleyball players use, I ended up a bit tired, but it was worth the effort because we have been able to improve our skills."
- "The exercises used were great for training and improving, and most importantly, I had lots of fun during the overall session".
- "It was great fun, all the exercises were very accurate for training specific sections of volleybal"
- "A very fun and interesting session, thanks to it, I think I got a bit better at synchronizing with nmy teammates during matches".
