Under Coach Cayanga
• Improves techniques
CHRISTINE JOY I. CAYANGA • Recognizes mistakes and train for competitions
BPED 3C • Conditions body and mind
Training Volleyball
Introduction
A strapping boy was visiting the mountains and wanted to climb a high peak. Cheerfully he packed food and drink, and started to hike with a bounce in his
step. Since he wasn’t familiar with the route, he made slow progress. He climbed up and when he realized that he couldn’t go any farther, he had to turn back
and start over. These detours cost him lots of strength. Sometimes he got lucky and found a trail that brought him a little closer to the top. After many such
attempts, he finally reached the summit, only to realize that’s other were already there. They told him about a good hiking trail he could have taken that without
all those detour. Why didn’t he use a map or ask someone who had already taken his hike?
Volleyball training is similar to the above story about the “conqueror of the peaks.” Many volleyball players have trained before others and some have
become very successful. So one does not have to reinvent volleyball and volleyball training, but rather learn from the experiences of athletes before them. It
will make it much easier for them to learn.
The ultimate goal of this TRAINING VOLLEYBALL program is to provide volleyball players with a kind of “trail map” on how they can climb the
volleyball peak without making a lot of detours. Specifically it will:
• Make them more efficient when playing by employing circumstances that demand skills;
• Help them produce a feeling of accomplishment; and
• Develop them holistically with fitness of body, mind, and spirit.
LEGEND USED:
DRESS CODE FOR THE DAY:
Black Blue Yellow TIME/ DURATION:
R – Repetition
Green Red S - Sets
OTHERS: M– Minutes
WB – Water Break
Ball/s
BT – Break Time
TRAINING SCHEDULE FOR VOLLEYBALL
DAY OF TECHNICAL PSYCHOLOGICAL
PHYSICAL COMPONENTS TACTICAL COMPONENTS
THE WEEK COMPONENTS COMPONENTS
Call Time (7:00 - 7:10 am) 10M Ball Handling Zone 1 Target TAG Feedback
(8:45 - 9:15am) 30M (10:15-10:45 am) 30M T-ell something about the
Attendance Checking (7:10 – 7:15 am) 5M
Zone 5 Target performance
Dress Code Checking (7:15 – 7:20 am) 5M (10:45 -11:15 am) 30M
Serving A-sk a question
Prayer (7:20 - 7:25 am) 5M
Warm up/ Stretching (7:25 -7:35 am) 10M G-ive a suggestion
(9:15 - 9:45am) 30M BT (11:15am-12:15pm) 60M
Jogging (7:35am-7:55am) 20M (2:00 -2:30pm)
• Float Serve 5R; 4S
• Short Serve 5R; 4S Call Time
SERVEy Questionnaire
WB (7:55-8:00am) 5M • Flat Serve 5R; 4S (12:15-12:25 pm) 10M
Each player will serve three
Training Proper (8:00 -8:40am) 40M times (any serving according
Monday Setting Cross/Down/Short Defense
to their choice). After
• Plank (30 seconds) 3S (9:45 -10:05 am) 20M (12:25pm-1:55:pm) 90M
• Right Side Plank (30seconds) 3S successfully serving one at a
• Tossing By Partner
• Left Side Plank (30seconds) 3S 10R; 3S time, coach will ask the
WB (1:55- 2:00 pm) 5M
• Knee Push Ups 20R x 3S • Overhead Set 10R; 3S questions:
• Dumb Bell 20R x 3S 1.) What do I want to
• Wheel Barrow Whole Court Alternate BT (10:05-10:15 am) 10M achieve?
with partner) 3S 2.) Why do I want to
train?
WB (8:40 – 8:45 am) 5M 3.) How can I train best?
(2:30 - 4:00pm)
Call Time (7:00 - 7:10 am) 10M Ball Handling Cross Court
Attendance Checking (7:10 – 7:15 am) 5M (8:55 - 9:40 am) 45M (1:05 – 1:25 pm) 20M
Dress Code Checking (7:15 – 7:20 am) 5M Down the Line
Prayer (7:20 - 7:25 am) 5M (1:25 – 1:45 pm) 20M
Digging Pass Drop Ball
Warm up/ Stretching (7:25 -7:35 am) 10M
Jogging (7:35am-7:55am) 20M (9:40 – 11: 10 am) 90M (1:45 – 2:05 pm) 20M TAG Feedback
- 1Man Defense T-ell something about the
WB (7:55-8:00am) 5M WB (2:05- 2:10pm) 5M performance
30 ; 2S
A-sk a question
-2Man Defense G-ive a suggestion
Training Proper (8:00-8:50am) 50M Free Ball Play Combination
20 ; 2S (3:10 - 3:20pm)
• 5 Cone Back Pedal Sprint 5R x 3S (2:10 -2:40 pm) 30M
Tuesday • Half Push Ups 20R x 3S -3Man Defense
V and Back Quick
• Plank (30seconds) 3S 20 ; 2S HOW IS MY
• Wheel Barrow whole court alternate with (2:40 – 3:10 pm) 30M
PERFORMANCE
partner) 3S
Activity:
• Side Shuffle 20R x 3S WB (11:10-11:15am) 5M
Monitoring – Evaluating -
• Bench Taps 20R x 3S Hard Ball
• Cone Hop with Back Pedal 20R x 4S Improving
(11:15 – 11:35 am) 30R x 2S (3:20 – 4:00 pm)
WB (8:50-8:55am) 5M Short Ball
(11:35- 11:55 am) 30R x 2S
BT (11:55am-12:55pm) 60M
Call Time
(12:55-1:05 pm) 10M
Call Time (7:00 - 7:10 am) 10M Setting Regalo TAG Feedback
Attendance Checking (7:10 – 7:15 am) 5M (9:10-9:40am) 30M (12:10-1:10pm) 60M T-ell something about the
Dress Code Checking (7:15 – 7:20 am) 5M • Tossing by Partner performance
Prayer (7:20 - 7:25 am) 5M 20R x 3S Diskarte Play A-sk a question
Warm up/ Stretching (7:25 -7:35 am) 10M • Overhead Set (1:10-2:10pm) 60M G-ive a suggestion
Jogging (7:35-8:05am) 30M 20R x 3S (2:15 - 2:25pm)
WB (2:10- 2:15pm) 5M
WB (8:05-8:10am) 5M Shadow Blocking WISE Tips from Coach
(9:40-10:00 am) 20M 1.) For Attentiveness
Training Proper (8:10 –9:05am) 55M 6R x 3S 2.) In Dealing With Pressure
• Pull Push Ups 20R x 3S Shadow Spiking
3.) In Gaining Confidence
• Planking ( 30 seconds) 3S (10:00-10:20am) 20M (2:25 - 3:30pm)
• Floor to Ceiling Jump 10R x 3S 6R x 3S
Wednesday • Forward Lateral Back Pedal ( 30 seconds) ACCIDENT
3S Drop Ball Defense
(10:20am-11:00am) 40M PREVENTION &f
• Squat Jumps 10R x 3S FIRST AID SESSION
15R x 3S
• One Leg Bounder (forward and backward) Discussing RICE Method
BT (11:00am-12:00pm) 60M
10R x 3S
• Bench Taps 10R x 3S
Call Time Rest
(12:00-12:10 pm) 10M Ice
WB (9:05- 9:10am) 5M
Compression
Elevate
(3:30pm - 4:30pm)
Call Time (7:00 - 7:10 am) 10M Free Spiking Single
(9:30-10:15am) 45M
Attendance Checking (7:10 – 7:15 am) 5M (12:10 – 12:35 pm) 25M TAG Feedback
10 x 3S
Dress Code Checking (7:15 – 7:25 am) 5M T-ell something about the
Prayer (7:25 - 7:30 am) 5M Double performance
Warm up/ Stretching (7:30 -7:40 am) 10M Blocking Defense (12:35 – 1:00 pm) 25M A-sk a question
Jogging (7:40-8:10am) 30M (10:15-11:00am) 45M G-ive a suggestion
Triple (2:25 - 2:35pm)
WB (8:10-8:15am) 5M BT (11:00am-12:00pm) 60M (1:00 – 1:25 pm) 25M
VOLLEYBALL WITH A
Call Time Dos, Tres, Kwatro Play TWIST
Training Proper (8:15am-9:25am) 80M (12:00-12:10 pm) 10M (1:25 – 2:25 pm) 60M • Standing Volleyball
• 180 Jump10R x 3S
• Sitting Volleyball
• Hop Over Side to Side 15R x 3S
• Wheelchair
• Hop Over Front to Back 15R x 3S Volleyball
Thursday • High Knees 10R x 3S • Water Volleyball
• Split Jump 10R x 3S • Sun, Sand, and Beach
• Bleacher Jump Left and Right Foot 20R x 3S Volleyball
• Pull Push 20R x 3S
(The goal is to remind
WB (9:25-9:30am) 5M players that volleyball
can be played by people
with disabilities with
rules being adapted
accordingly. )
(2:35-5:30pm)
Call Time (7:00 - 7:10 am) 10M Free Spiking TAG Feedback
Attendance Checking (7:10 – 7:15 am) 5M (9:50 – 10:10 am) 20M Combination T-ell something about the
Dress Code Checking (7:15 – 7:20 am) (1:10 – 1:30 pm) 20M performance
Prayer (7:20 - 7:25 am) 5M WB (10:10– 10:15 am) 5M A-sk a question
Warm up/ Stretching (7:25 - 7:35 am) 10M Sibat G-ive a suggestion
Jogging (7:35 – 8:05 am) 30M (1:30 – 1:50 pm) 20M (2:30 - 2:40pm)
6 Man
(10:15 am – 12:00 pm) 105M
WB (8:05 - 8:10am) 5M Quick
BT (12:00-1:00pm) 60M (1:50 – 2:10 pm) 20M TUNE UP Game
Friday (2:40 – 5:30 pm)
Training Proper (8:10 – 9:50 am) 90M
Call Time Running
• Backpedals 15R x 4S (2:10 – 2:30 pm) 20M
(1:00-1:10 pm) 10M
• Side Shuffle 15R x 4S
• Tuck Jump 10R x 4S
WB 10M
• High Knees 10R x 4S
• Touch the Floor side by side 15R x 4S
References
Admin, Z. (2017, February 21). Alpha Athletics. Retrieved from [Link].
Barth, K., & Linkerhand, A. (2007). www. [Link]. Retrieved from Meyer & Meyer Sport.
Cook, L. (2011, July 8). Sports Rec. Retrieved from [Link].
Jacky, A. (2001). Sport Fitness Advisor. Retrieved from [Link].
Matrtt, w. (2018, November 8). STACK. Retrieved from [Link].
Zidek, M. (2017, May 7). [Link]. Retrieved from AOC Volleyball.