OhanaVolleyball Training Sessions
Setter Training:
- Teach technique, body position and footwork
- Setter shoulders, hips and toes face the target
- Right foot slightly forward, feet shoulder width apart
- Quick moves, set the feet and square to target
- Movement training, left to right, forward and back
- Left to right turning 180 degrees
- Running stopping and jumping
- Moving and rolling to recover
- Ball contact and hand position, greatest contact is on the first three fingers
- Place hands in a praying position at the forehead
- Release, off the forehead, arms extend thru the ball
- Quick release is for more advanced system
- Technique, movement and ball contact (1 hour)
- Agility, speed and jumping (30 min)
- Types of sets (30 min)
Hitting Training:
- Approach 10 -12 ft from the net, speed of the approach
- Slow to fast, all foot movements stay within 5 to 13 cm of the floor, opposed to hopping action which will disrupt
- Spiker’s ability to accerlate, transfer of weight needs to be efficient as possible
- The jump, hitters arm move the same way as running or walking at the third step both arms behind the body 45 degrees and upper torso perpendicular to the floor, spikers arm whipped forward
- Hips and shoulders open to setter while leaving the floor
- Ready position, feet to the ball, explode, swing or snap high
- Repititon, try and see it again over and over
- Evaluating
- Provide picture of the skill, repeat practicing the skill, constant re evaluation, art of tossing
- Develop confidence, stimulate motivation, adjusting the situation
- Techniques, footwork, timing, arm and body position, elbow rotation (40min)
- Jump, max height & quickness (30min)
- Toss ball & contact (40min)
- Rotator cuff exercise (10min)
Serving Training:
- Footwork, hand & body postion, contact (40min)
- Upper body strength & core (30min)
- Repeat with toss and contact w/wo movement (40min)
- Various styles of serving (10min)
Basic skills training:
Passing:
- Arms, body position, footwork, limited movement (30min)
Serving:
- Hand, body postion, foot position w/wo movement
- Contact, toss (30min)
Hitting:
- Footwork, approach hand with movement
- No jumping basic footwork with contact (30min)
Setting:
- Footwork, body position, hand postion
- Basic setting technique no movement (30 min)
Jump Workouts:
This is a session similar to that of agility and speed, where work is emphasized on the lower body.
- Various leg strength and explosive training on a weekly basis, mainly twice a day, increasing reps each week.
- Jump training is a combination of running and jump explosive and land controlled.
- Disciplined training with consistency and commitment.
- Physical conditioning required to execute this training
Libero Training:
- Training for athletes in advanced stages of a defensive specialist position.
- (30 min) Basic technique passing
- (40 min) Intense passing with movement in several defensive positions
- (20 min) Reading offense attacks
- (30 min) Speed /agility exercises
Technicals skills training sessions:
Position specific skills:
- (30 min) Warm up, position warm up
- (40 min) Drills for position specific
- (30 min) Footwork/ repitition of skill
- (20 min) Position specific conditioning
Volleyball Clinics:
Specific Skill and/or team sessions:
- (40 min) Skills intro and demonstration
- (30 min) Player participation, feedback
- (20 min) White board information and cues for athletes/coaches
- (30 min) Player review of skill, feedback, review