D2W Weekly Training Plan - Week Twenty-Three
Responsibilities, running an offense, #1DayMore4Volleyball
One major thing we need to work on, as a team, is taking responsibility: for attack, for setting decisions, for getting serves and attacks in when the situation demands it, for being READY to attack, and defensive coverage responsibilities. It’s been a crash course in playing in a system for some of the players this year, and I probably could have brought them along better (or adapted to something simpler, earlier).
So we’ll work on a lot of those aspects in the trainings this week, and hopefully we’ll come away with enough tools and practice in the environment to be able to apply in in the next match.
We also have #1DayMore4Volleyball on Thursday, so we’ll have a slightly different warm-up game on that day. Sitting Volleyball is back! For more on the rules, you can check out this document: https://www.volleyballireland.com/themencode-pdf-viewer/?file=https://www.volleyballireland.com/wp-content/uploads/2020/11/sitting_volleyball_manual.pdf#zoom=auto&pagemode=none or here: https://usavolleyball.org/play/about-sitting-volleyball/
I really like this game as a warm-up, and we’ll likely start with CEV balloons to make it easier, then progress to the Mikasa Volley Lite (https://sportraffic.com/product/kids-volleyball-mikasa/).
What are you doing for #1MoreDay4Volleyball?
Dalkey Devils D2W Training - 27/02/2024
Theme: Responsibilities and running an offense
AB Warm-Up - 5-10 minutes
Thermo:
Jog to the net and back
Backwards jog to the net and back
Skip to the net and back
Mobility:
Frankenstein walk to the net
Walking quad stretch to the end line
Shoulder circles skip to net & back
Shoulder hug skip to net & back
Activation:
Bent over ‘I’, ‘Y’, and ’T’
Reverse lunge to the net
Lateral squats to the end line
Jump/Land Prep:
Light approach to end line & back
Light blocking to end line & back
High intensity:
Carioca to the end line and back
Fast high knees to the end line, fast high knees backwards to the net
Sprint to the end line, backwards sprint to the net
Ball warm up
Bagherone
2 players on the court, 1 touch and over and next player washes on
Variation: Attack the second ball
Manù’s Butterfly
Add in the blocker, server becomes defender, 2 passers, and play out an attack before rotating
Remain on the same side, blocker goes to setter, setter to right side passer, right side passer to left side passer/hitter, passer/hitter to serving line, server/defender to blocker
Serve & Pass Battle (about 10-15 minutes)
Two receivers out on each side
One server down as a backup on both sides
One active server per side
First one side goes… if the serve is missed the back up goes
They must hit it or push ups for all
Then the other side goes… back-up server becomes next active server
When you pass you go to the back to serve
Variation #1:
At the start, middles only block and read the pass, use footwork to get outside
Opposites should also block left side
Variation #2:
Middles “attacking” approaches
Setters to come from zones 4, 1
30 in the Bucket Passing
3 passers on the court in 1, 6,
the two outside ones are static
Coach toss from the other side, target at net zone 6 (setter’s base)
Line off the court, fill in zone 1 after each pass
1 goes to 6, 6 to 5, 5 shags balls, then back in line
Get 15-30 in the target bucket
Variation: ‘pillars’ become actively annoying to the passer, but can’t touch them or the ball
Must get 20 in the bucket
Scrimmages
6 on x, working on smart shots and fast transition
Also a slowed down version with tipped balls to various spots on the court and working on coverage on defense.
Dalkey Devils D2W Training - 29/02/2024
Theme: #1DayMore4Volleyball
AB Warm-Up - 5-10 minutes
Thermo:
Jog to the net and back
Backwards jog to the net and back
Skip to the net and back
Mobility:
Hamstring walk to the net
Walking quad stretch to the end line
Shoulder circles skip to net & back
Shoulder hug skip to net & back
Activation:
Push-up plus rotation
Reverse lunge to the net
Lateral squats to the end line
Jump/Land Prep:
Light approach to end line & back
Light blocking to end line & back
High intensity:
Fast feet and sprints
Ball warm up
Sitting Volleyball
8 Ball Drill
See below
Set it up in groups of 3 if you don’t have 12, and start with one ball per group and then try and add two balls per group.
About 3 minutes, then rotate positions, rotate through a few times
Self-Toss Attack Down the Line (Zone 1)
All players hitting from the same side!!!
From the left side, middle, or right side, depending where you regularly play or will be playing Sunday, self-toss and attack at a ball cart placed in zone 1 on the opposing side)
Take around 10-15 swings
Focus: work the step-close, the last two steps and explode up to hit the ball
Scrimmage
6 on 6
Focus on attacking and exploding up to attack the ball as high as you can