Beginner training plan
Your first trainingFocus: Getting comfortable with the ball, understanding the court, and learning basic rules.
• Warm-Up: Jogging, dynamic stretches, agility footwork
• Skills:
• Forearm passing (bump) basics
• Simple toss-and-pass drills
• Underhand serve introduction
• Games/Activities:
• Partner passing challenges
• Short rallies (2v2/3v3, just keep ball over the net)
• Takeaway: Comfort with ball contact & introduction to teamwork
Training 2-3Focus: Reinforce passing, add setting, and improve serving consistency.
• Warm-Up: Ball-control warm-ups (passing circles, keep-ball-in-air game)
• Skills:
• Lesson 2: Overhead passing (setting)
• Lesson 3: Serving consistency (underhand, intro to overhand)
• Drills:
• Partner setting drills
• Wall practice for bump/set
• Serve to target zones
• Games/Activities:
• Controlled 3-touch rallies (pass–set–send over)
• “Target zones” serving game
• Takeaway: Players begin to understand ball control and 3-touch play
Training 4-10Focus: Move into more game-like drills — attacking, blocking, defense, and basic team systems.
• Warm-Up: Dynamic stretching, ball-control relay challenges
• Skills Progression:
• Lesson 4–5: Hitting approach & timing (3-step/4-step)
• Lesson 6: Overhand serving & jump serve introduction
• Lesson 7: Blocking basics (footwork, hand positioning)
• Lesson 8: Defensive digging & floor techniques (rolls, dives)
• Lesson 9–10: Serve-receive formations & setter-hitter connection
• Drills:
• 3-pass drill (serve, pass, set)
• Attacking lines (setter toss → hitter attack)
• Team defense against hits
• Games/Activities:
• Half-court scrimmages (4v4) with rotation
• Game scenarios (e.g., must side-out to win)
• Takeaway: Players transition from individual skills to team play with communication
