Another strong 3-hour Adult clinic today at Great Lake Center. Here’s the format and flow…
15 minutes warmup - following the same warmup as session #1 with the following modifications: (1) Walking lunges are done yoga warrior style. This is, arms straight up in the air then touch the floor, then reach up and repeat. (2) Add side-to-side action on the squats to work the hips flexors. (3) Add side lunge press, static feet, touch the floor on one side and then twist to the other side with arms high and back.
5 minutes stretch- same as session #1
20 minutes - Conditioning (following principles of interval training)
- On the line runs using cones (figure 8).
- Back-and-go - Pair drill, one ball, run back to half court, run forward and bump the ball after one bounce.
- Sumo chair (open squat touch the floor, jumping jack into a chair arms up)
- Jockey Squats Interval - (1) feet shoulder apart for short squat, (2) single side-side or one leg jump, (3) fast double time hops.
- Core – laying down straight with arms up. Banana and place ball high up on your leg as you crunch.
- Hop squats Interval - (1) wide feet squat jump small, (2) Put arms up same jump, (3) Touch the floor same jump
90 minutes - Skill Development
Pepper (2-person)
Ball chase (odd number of players in a big circle, player 1 and 2 with balls. Must pass skipping one player)
Three’s company (A B together, C across. A sets C and runs across, C passes back to B)
Double Blocking - Concepts: forearm distance away from the net, max jump with deep squat, ab or crunch so that feet come forward, jump after the hitter, middle blocker bumps against the outside, outside sets/anchor the block, outside blocker move close to center.
Block and move drill (2-side blockers, middle line, run and block middle, then move to one side and double block, outside blocker moves to back of line)
Block and dive drill (line one side, block, then dive angle back, block middle, then dive)
Double blocker drill (surprise setting, overpass block)
Cover the hitter (full team one side – receiving and 3 pair of blockers on the other side)
Service - Concepts: needle point forward, stripes vertical, keep serving elbow high, toss ball low - step about 15 feet behind serving line and aim to back line on opposite court.
Serve drill
Serve-receive (5 player, 3-passers, one setter, one server)
Serve reception drill (3 hitters in line, 3 passers across, one setter target. Hitters down-ball to line passers, hitters move side)
2 vs. 2 inside 10 foot line full game (looser team out)
Court position and team play (we did not have time to do these)
Off the floor (kid’s play, push-up and table) passing
Blind passing
Suicide hitting (men pushups, ladies run to back line)
Progressive or king of the court doubles
Scrimmage
