No talking practice. Order of activities is not important.
Set to yourself (100) _____ Set while doing three laps around the court___________
Pass to yourself (100)_____ Pass while doing three laps around the court_________
Do lines (3) ____ Do dive lines(3)____
Do spike approaches no jump (25) ___ Do spike approaches with Jumps (25)_____
Do block jumps at wall (25)____ Do block jumps at net (25)____ Block jump with step (25)___
Do spikes against wall (100)___ Pass against wall (25)____
Spike then dig against wall (25)____ Serve against wall(25) ____
Serve over net (25)_____ Serve 10 in a row over net ____
Do heart beat motion on backrow court (25) Middle___ Power ___ Offside___
Bounce pass (25)___ Bounce set (25)____ Bounce spike front of attack line(25)___
Bounce spike back of attack line(25) ___ Digs off net (25) ___
Ready position, step, split pass no ball (25) ___ Reaction ball at wall (25) ___
Block jump turn (25)___ Spike jump cover___
Set step under bounce turn set (25)___ Pass step under bounce turn pass (25) ___
Sit (mental practice) Your team serves, you are in each position twice play the point ___
Kneel anywhere on the court and serve (25)___ Sit and set to the wall (25)___
Lay down and set to yourself (25)____ Walk around the court lines (3) ___
Stand hands above head press to the wall (block position do not slap wall press) (25) ____
Burpies (25) ___ Sit ups (25)___ push ups (25) ___
This exercise is a personal practice, time to reflect, develop mental toughness and learn to push yourself. The coach can only take the team so far, what is needed is athletes who want to push themselves to the next level. Athletes who want to help their team are willing to work for the other players on their team. There is no talking during this session unless it is directed at the coach.
