Numbers Practice

 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.