Sample Practice Plan - Fundamentals

0:00 – 0:10 | Warm-Up (10 min)

Goal: Prepare bodies and minds for practice, focusing on volleyball-specific movements.

• Dynamic Stretches (5 min):

  • Arm circles (20 seconds each direction).

  • Leg swings (10 per leg).

  • Side lunges (5 per side).

• Agility & Movement (5 min):

  • Jog around the court (1 min).

  • Side shuffles (court width, 2x).

  • Quick feet drill (in place, 30 seconds—knees bent, fast steps).

    
    

0:10 – 0:25 | Skill Drill 1: Overhand Serving (15 min)

Goal: Build consistency and accuracy in serving.

• Instruction (3 min):

  • Review stance (non-dominant foot forward), toss (2-3 feet high), and contact (heel of hand).

  • Demo a serve over the net to zone 1 (back right).

• Drill: Target Serving (12 min):

  • Divide players into 2 lines at the service line (use both sides of the court if space allows).

  • Place cones in z

    
    

    

    
    

    ones 1, 3, and 5 on the opposite court.

  • Players serve 5 balls each, aiming for a cone. Rotate after each turn.

  • Progress: After 3 successful serves, step back 5 feet.

    
    
    
    

0:25 – 0:40 | Skill Drill 2: Passing (Forearm Bump) (15 min)

Goal: Teach proper platform and control for receiving serves.

• Instruction (3 min):

  • Show ready position (knees bent, arms ready) and platform (thumbs together, elbows straight).

  • Demo passing a tossed ball to a target 10 feet away.

• Drill: Partner Passing (12 min):

  • Pair players 8-10 feet apart (adjust based on skill).

  • One player tosses the ball, the other passes it back to the tosser’s chest.

  • Switch roles after 5 passes. Do 3 rounds (alternate tossing/passing).

  • Progress: Add a step—passer moves left or right before passing.

    
    

0:40 – 0:55 | Skill Drill 3: Setting (15 min)

Goal: Develop fingertip control and positioning for setting.

• Instruction (3 min):

  • Explain triangle hand position (thumbs and index fingers close) and push motion (legs and arms extend).

  • Demo setting a tossed ball high above the net.

• Drill: Setter Relay (12 min):

  • Split into 2 groups (4-6 players each). Line up single file, 5 feet apart.

  • First player tosses to second, who sets it to the third, who catches. Rotate to end of line.

  • Each player sets 5 times. Use both sides of court if possible.

  • Progress: Set over a net to a partner catching on the other side.

    
    

0:55 – 1:05 | Skill Drill 4: Hitting Basics (10 min)

Goal: Introduce approach and contact for attacking.

• Instruction (2 min):

  • Teach 3-step approach (left-right-left for right-handers) and arm swing (elbow high, snap wrist).

  • Demo hitting a coach-tossed ball over the net.

• Drill: Coach Toss Attack (8 min):

  • Form 1-2 lines near the net (left or right side).

  • Coach tosses a high ball; player approaches and hits over. 5 hits each, then rotate.

1:05 – 1:15 | Team Activity: Mini-Scrimmage (10 min)

Goal: Apply fundamentals in a game-like setting.

• Setup: 3v3 or 4v4 (adjust based on numbers) on half-court.

• Rules:

  • Start with a serve (underhand allowed if needed).

  • Encourage pass-set-hit sequence, but allow bumps over if needed.

  • Play to 5 points, rotate teams or players.

1:15 – 1:20 | Cool-Down & Wrap-Up (5 min)

Goal: Reflect and end on a positive note.

• Cool-Down (3 min):

  • Static stretches: hamstring stretch (20 sec/leg), shoulder stretch (20 sec/arm).

• Wrap-Up (2 min):