As I mentioned yesterday, we’re kicking things off this week, and this year I really want to focus on three main things this season:
Make good passing teams, good serving teams
Good OoS teams
Setter advancement this season (vision, distribution, consistency)
We’re so lucky to have two trainings a week, so this is what our plan looks like for the week. Some of the goal of these sessions is to get the girls comfortable with each other and see the real strengths of the team.
D1W Training - 03/09/2024
Theme: Intro to the Season
We’re in the small courts on Tuesday nights, so serving tough is difficult, or at least practicing regulation serving can be tough… but we can really work our passers hard with the constraints.
Welcome & Introduction: Team & Personal Goals, Yearly Plan
Make good passing teams, good serving teams
Good OoS teams
Setter advancement this season
Players to submit their player and team goals
AB Warm-Up - 5-8 minutes
Thermo:
Jog to the net and back
Backwards jog to the net and back
High knees to the net and back
Skip to the net and back
Shuffle to the net and back
Mobility:
Hamstring walk to net
Calf pushback to end line
Shoulder circles skip to net & back
Shoulder hug skip to net & back
Activation:
Push up plus rotation to net
Swimmers x 2 at net
Walking heel raise to end line
Reverse lunge reach to net
Jump/Land Prep:
Power skip to end line & back
Light approach to end line & back
Light blocking to end line & back
High intensity:
Net: touch the line, ready position, burst to end line, turn, ready position, burst to end line
End line: touch the line, ready position, burst to net, NO TURN, ready position, burst backwards to end line
Ball warm-up - 5- 6 minutes
Bagherone
2 players on the court, 1 touch and over and next player washes on
Variation: Two touches per side, second ball must be an overhand swing
Down Ball Attack
X on X, start with a free ball to side A that the team must attack as a down ball
Play out the rally, free ball for attack to side B
Variation: If we have 11 or less, one side attacks while one rotates in X vs 6… rotate in players to the 6 side
Looking for:
“Offense”
communication when attacking the 3rd ball
communication to the hitter of open spots
hitter’s awareness of the other side’s rotation (R1, attack zone 1, &c…)
Defense
instincts by the defensive team
ability to read
recovery to attack
2 Servers vs 3 Passers
Lower the net at Loreto, due to lack of an endline
Both sides of the net, 2 servers, 3 passers
2 serves one way, then 2 the other
(Quick replacement serve if the server misses)
Rotate passers across units (and throw in middles, oppos to pass)
Keys:
Work on communication, try out JT’s Mine/Go approach
Scoring:
Big point scoring to 9 (per side, servers and passers a team)
Scrimmage
Focus on first ball attack
Perimeter defense
D1W Training - 05/09/2024
Theme: Serving and First Ball Kill
AB Warm-Up - 5-8 minutes
Ball warm-up - 5- 6 minutes
6 on 6
Rotate when the ball goes over
Variation: Setters are pinned to 2
Box Receiving (10-15 minutes)
Setup
Four servers, two on boxes/bench at 6m in 1 and 5
Three receivers on the opposing side
One setter target, one target at the left pin
Servers go in order (short 1, short 5, long 1, long 5)
Passers pass to target, get set up for the next ball
Setters (targets) set to themselves, then to the left pin
All four servers go, then rotate
Servers to make the passers move
FBK Drill
3 receiving
Servers on box and benches on far side
6 passer always has the call (“go” or “mine”)
Passers in 5 and 1 attack
Scrimmage
Reverse sideout scoring - if you win the point you have to receive serve, if you lose the point you serve
Scoring: You can only score points in sideout
Very useful !