Beginner training plan
Your first trainingStart the session with 5 to 10 minutes of walking, followed by a slow jog to increase body temperature and prepare your heart for exercise.
Warm-up and Volleyball Fundamentals
Stretching Exercises
Perform dynamic stretching to improve flexibility and prevent muscle strain or injury during the game.
Ball-handling (Overhead Pass)
Focus on the "Overhead Pass" technique. Practice moving along the court lines while keeping the ball under control with your fingertips.
Training 2-3After Warm-up
Advanced Control and Intro to Underhand Pass (Bumping)
In this lesson, we focus on increasing ball control and introducing one of the most critical defensive skills: the Underhand Pass (Forearm Pass).
1. Review and Consistency (Overhead Pass):
Emphasis on hand-eye coordination for quick and precise positioning under the ball.
Practice controlling the height and direction of the ball using finger strength.
2. Introduction to the Underhand Pass (The Bump):
Creating the Platform: Keep arms straight and press forearms together to create a flat, wide surface.
Using Your Legs: The power should come from your legs and knees moving upward, not from swinging your arms.
Targeting: Adjust your body angle and platform to direct the ball toward the setter.
3. Key Vocabulary:
Forearm: The part of the arm from the elbow to the wrist.
Platform: The flat surface formed by the forearms for passing.
Ready Position: The athletic stance taken before receiving the ball.
Training 4-10In this session, we will review all the previous lessons and practice transitioning to the net and positioning."
Training 11+In this session, we will follow our previous routines, review positioning at the net, and practice the three-hit sequence (Pass, Set, Spike)."
"Depending on how the team handles it, we’ll move on to teaching backward sets and backward bumps."
