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3-23-18
SES 435
Coaches:
Spenser Sherman Off-Season Practice Team:
Craig Chassen Bishop Machebeuf Girls
Location: C-Team Volleyball
Practice Date: Bishop Machebeuf High
3-14-18 School
Practice Objectives:
Improve conditioning
Refine serving techniques
Improve diving for balls, passing, setting,
and spiking
Equipment:
Volleyball
o 1 Full Volleyball court
o 1 Volleyball net
o 1 Basket of Volleyballs
Conditioning
o 1 Full Length Basketball Court
o 3 Agilitiy/Speed Ladders
o ~ 12 mini hurdles
Key Positions:
Primary Setters:
o Rebecca
o Emma
1
Outline:
Conditioning Section:
Warm Up
3:30 – 3:35 pm (5 minutes)
o Cues:
Get cardio up
Prepare yourself for the
drills/activities
2
Stations
3:35 - 3:53 pm (18 Minutes – 9 minutes each)
o Basketball court is split long ways, perpendicular to the Half-Court and Baselines
o Groups are divided up into 2 groups by counting off the athletes
Far Group
Athletes line up on the baseline, then do lunges down the length of
the court
They stop at the Half-Court line to do 10 Sit-Ups, and then the 10
Push Ups at the either
Baselines.
Continue for duration of
the time.
Close Group
Athletes line up single-
file along the Baseline
All activities are done in
succession.
o 3 Rope Ladders:
High
Knees
Jump In
and Out
Shuffle
Feet
Though
Steps
o Then Two Foot
Jumps over Mini-Hurdles
o Groups switch after 9 minutes to do the other activity.
o Cues:
Quick feet
Take your time
Keep good form and technique
3
Continuous Jogging
3:53 – 3:58 pm (5 minutes)
o Cues
Find your pace
Keep your feet moving
Don’t stop
Breakdown of Time
3:58 – 4:00 pm (2 minutes)
4
Volleyball Section
Warm Up
4:00 – 4:05 pm (5 minutes)
o Players partner up and slam a ball too each other off the floor.
o After several slams, the pairs then alternate passing and setting to each other
o Cues:
Get arms and shoulders warmed
up
Work on passing and setting for
the day
5
Serving Drill
4:05 – 4:15 (10 minutes)
o Coaches have the athletes split up evenly onto opposite sides of the Volleyball
court each with a volleyball.
o The players all serve their ball over
the net, then go to the other side of
the court, and serve the ball back.
o The players continuously serve the
ball back and forth over the net for
the duration of the drill.
o Cues:
Arm up
Quality toss; not too high, not
too low
Follow through.
6
Serve-Pass-Set-Return
4:15 – 4:25 (10 minutes)
o Cues:
Communicate with your
teammates
Set your feet under you before
setting the ball
Be ready to dive for the ball.
7
Close Quarters Defense
4:26 – 4:37 11 minutes
o The next drill has 3 players set in the back row with a setter near the net in the
middle with both coaches on either side.
The players not involved in the drill are off to the side or behind the back
line.
o One of the coaches starts with a ball and spikes it at the back line,
o The back line then has to pass the ball up to the setter,
o The setter then sets the ball up for the nearest coach to spike again to the back
row, and the drill continues.
o The goal of the drill to have get 7 hits
in a row
o The players all rotate in after several
hits or attempts
o Cues:
Communicate
Keep your form solid
Get low
8
Conveyer Belt
4:37 – 4:43 (5 minutes)
o Next drill has the team getting split up into teams of 3 (and one team of 2)
o One team goes onto the far side of the court and one stays on the near side.
All other teams stand off on the side, ready to be subbed in.
o The coaches serve a ball to the far side
and a rally begins.
If the far side wins the point, they
stay there and a new team
replaces the near team.
If the far team loses, the near
team mores to the far side and a
new team takes the open near
positions
The eliminated team goes to the
back of the line.
o Cues:
Communicate with your group
Good passes and sets
Move your feet.
Breakdown
4:43 – 4:45 (2 minutes)