Go, go and more go! Only one skill focus this week: digging.
If you are new, please read the intro of this volleyball training program here.
15 minutes warmup and stretch – following the same as session #1 plus the following core workout modeled after P90X, one of the best strength conditioning programs.
(1) Loading doc, (2) Wide leg, cross body touch sit-up, (3) full or half boat, (4) scissors, (5) mason twist
Conditioning: (15-20 minutes)
Line runs
Back-and-go – Pair drill, one ball, run back to half court, run forward and bump the ball after one bounce
Cross court: Yoga lunge, Frog jump, Catherines, Tires, One leg side-side jump
Skill Development – (1 hour)
Concept and tips: Digging is more attitude, less skill; more reaction, less thinking.
1) Work to avoid the fear of a hard driven ball by working to expect the ball EVERY TIME. Fear is the anxiety from something unexpected orimminent danger. If you expect the ball every time, you’ll learn to be more alert and dig more balls successfully.
2) Have a mental game plan. This is, learn to anticipate the offense before the play and follow your plan. Pat Powers calls this golden rule of anticipation. You need to play the game 30 feet or 1.5 seconds into the future. This gamble will not always pay off, but when it does, you’ll slow the ball and the game tempo (on your head) and will be able to digg more balls.
3) Keep you hands at shoulder height and avoid moving when the ball hits you. Very important, digging required attitude. Be a warrior and think that you will touch EVERY and ANY ball coming on your side of the court. You’ll be amaze how much more effective you will become.
Beach volleyball is a defensive game and you can learn a lot from beach players on digging. One of the best little books covering this area is Smarter Volleyball by Mark Tanner
Drills:
Three players on the 3 mt laying down, 5 push-ups, run under the net, play free ball.
No-fear defense – 5 people on 3 mt line. Coach hits standing on platform in the middle of net. Bump and catch once or twice and you win or you are out.
Line dig-run – players line up in baseline (serving spot), laying down. Hitter at #5 hits hard for line dig, toss short, dig hard cross, short, surprise hard hit(s).
Double pit or scatterball with a high jump immediate after the touch.
Stay back – two hitters #2 and #5 hitting hard cross. Middle digger in back shuffles behind two cones and digs cross 10-15 times.
Digg-and-roll – Box middle of net. 3-4 Players lined up middle baseline. Hit, roll, run to touch the line opposite court.
Touch ten – Two diggers, three hitting lines (3 mt), pick setter, coach tosses, touch 10 hits. Add blockers if needed.
Open Court: (30 minutes – 1 hour)
Progressive (king of the court) or scrimmage
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