Personal Practice

 No talking practice. The order of activities is not essential. If you do not understand the activity, ask one of the coaches.

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 a the daily questionnaire(s) on your phone 

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 (25)___ 

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)____ 

Take a look at the photogallery___

Walk around the court lines (3) ___ 

Stand hands above head and press to the wall (block position. Do not slap wall press) (25) ____ 

Burpies (25)___

 Sit ups (25)___ 

push ups (25) ___ 

Find a sports quote and share it with a coach_____

Ask a coach to look at your weakest skill and suggest changes____

Tell a coach your volleyball goal____

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.