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About 14 committed players from ages 13 through 50 came out this Sunday morning for the first time to a 3-hour Volleyball clinic at GLC.I had the pleasure to design and coach this training session based on several principles that have helped my own athletic ability and have worked while assisting in coaching of beach college players and indoor young adults with remarkable results.
The focus here is on drills, ball contact and overall conditioning as a strong foundation to winning the game. This is not a beginner’s clinic to work on basic mechanics of the game, although we are critical about form and work to over-correct bad habits.
You come to this clinic to get an awesome workout, touch a lot of balls and develop strength and agility in all skills and movements to dramatically improve your volleyball game. My bias on conditioning and proper form will improve ball control and coordination during high intensity plays or when it matters the most (i.e. reaching for the ball, jumping and hitting more accurately). Simple - if you stretch beyond your comfort, you will get sustained results.
Think of these 3-hours as a workout or training session more than your typical volleyball clinic or open-gym. I assume an basic level of volleyball ability as well as decent athletic form. If you are new to this format, then make sure to stretch adequately (we do at the beginning) at the end of the session to avoid the 48-hour after need for a walker.
Over the next few weeks, I’ll be posting all the details of drills, tips and progressions during sessions. Please join in by sending an email and I’ll keep you posted on the schedule. The cost is normally $10 per session, a bargain for a 3-hour great overall workout while playing the best sport: volleyball!
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Here’s this week’s routine with all the details (runtime: 90 minutes):
Warm-up
- Run (straight, side step, cross leg)
- Lunges in passing position (two court lengths)
- Squats
Stretch
- Quads, glut, wide leg hanging down, side lunge, runner’s stretch
- One leg hamstring stretch (standing)
- Plank to downward dog (calf stretch)
- Head roll
- Tapas (on squat position, extended arms sideways with palms up)
- Shoulders (circles)
- Hip side yoga
- One arm across shoulder and triceps combo
- Core: (1) Loading doc, (2) Wide leg, cross body touch sit-up, (3) scissors, (4) one leg boat, (5) mason twist
Conditioning & Skill Development
- On the line runs
- Plyometrics (blocking) - lunge jump, squat jump, knee tug, frog jump
- Off the floor passing
- Scatterball
- 2-person pepper
- 4-person pepper
- Blind passing
- Hitting drills (target aim deep - line and cross court)
- off the floor doubles
- Suicide hitting (men pushups, laddies run to back line)
- Progressive or king of the court doubles
As summer is coming to and end, you guys are ready to take the game to the next level. Wow! I was glad and inspired to see your dedication and intensity. Now, I hope that you can survive the next two days of potential soreness. Nice job!
