Department of Education

Region V
Division of City Schools
City of Naga

VOLLEYBALL TRAINING PROGRAM

I. OBJECTIVE:

A. Enhancing athlete performance by developing sports confidence

B. Develop the basic skills in volleyball
C. Enhance the Seven Fitness skills in volleyball
D. Mastery of the defense pattern
E. Develop sports disciplined .

II. TRAINING PROGRAM

Monday to Saturday ( 5:00 – 6:00 / 7:30 – 11:00 ) (2:00 – 5:00 )

I. Preparatory Activities …………………………………………………… 10 min.

A) Assembly (2 min)
B) Prayer (3 min.)
C) Introductory instructions (5 min.)

II. Warm – up Exercises ……………………………………………………. 20 min.

A) Pre warm up (3-5 min)
B) Isometric exercise (STRETCHING) (10 min)
C) Jogging/running (5 min)

III. Court Drills ……………………………………………………………... 15 min.

A) Laterals/ Footwork
B) Circuit Training exercise
C) Ply-o-metrics

(I-II-III is a must)

Team BREAK 3 min.

IV. Skill Related Drills (Depends on what you need)………………… 60 min.

A) Specificity training (target area of improvement)
 B) Concentration drills (point of coaching- emphasis)
C) Competitive drills (defense- offense or vice versa)

Teams BREAK 3 min.

V. Flexi-schedule of drills ………………………………………………… 45-60 min.

A) Techniques and strategies

Teams BREAK 3 min.

VI. Scrimmage/Mock Game ………………………………………………. 30-45 min.

(IV-V-VI are discarded during Tune-up games)

VII Overload training……………………………………………………….. 10-15 min.

A) Individual overload on specific skill
Libero defense
Attackers
B) Group overload
Follow the leader
Abs series and core series
Circuit

VIII. Cooling Down Activities ……………………………………………… 15 min.

Jogging (low intensity activities) (5 min.)

Stretching (10 min.)

VIII. Analysis/Evaluation/Thanks Giving Prayer ………………………….. 15 min.

Total: (Approximately) 4 hrs.

 Department of Education
Region V
Division of City Schools
City of Naga

VOLLEYBALL TRAINING PROGRAM

Daily Schedule/ Training Skills ( Monday to Saturday )

15 days
MORNING DRILLS
I. Basic

a. Jogging
b. Sprints ( 3 Rounds )
c. Stretching
d. Dig 6 Balls ( 3 sets )
e. Set 6 Balls ( 3 sets )
f. Spike Receive ( 30 Times )
g. Jump Spike , Receive ( 30 Times )
h. Spike , drop spike ( 1 minute )
i. 2 man
j. 3 man
k. Service and good receive

II. Blocking Drills

a. One step side lateral Movement

b. Two step Side Lateral Movement
c. Two step side Lateral Movement , cross Step and block

III. Service

a. Zone 1
b. Zone 2
c. Cross zone 1
d. Cross zone 5
AFTERNOON DRILLS

I. Basic

A. Jogging
B. Sprints ( 3 Rounds )
C. Stretching
D. Dig 6 Balls ( 3 sets )
E. Set 6 Balls ( 3 sets )
F. Spike Receive ( 30 Times )
G. Jump Spike , Receive ( 30 Times )
H. Spike , drop spike ( 1 minute )
I. 2 man
J. 3 man
K. Service and good receive

II. Spiking

a. Back row attack

b. Open . middle and opposite

L. Service

a. Zone 1
b. Zone 2
c. Cross zone 1
d. Cross zone 5

M. Defense Pattern

a. Playing Pattern
b. Offence and defense Pattern
 Department of Education
Region V
Division of City Schools
City of Naga

VOLLEYBALL TRAINING PROGRAM

Daily Schedule/ Training Skills ( Monday to Saturday )

Last 15 Days Before the Competition
MORNING DRILLS
I. Basic

A. Jogging
B. Sprints ( 3 Rounds )
C. Stretching
D. Dig 6 Balls ( 3 sets )
E. Set 6 Balls ( 3 sets )
F. Spike Receive ( 30 Times )
G. Jump Spike , Receive ( 30 Times )
H. Spike , drop spike ( 1 minute )
I. 2 man
J. 3 man
K. Service and good receive

II. Blocking Drills

d. One step side lateral Movement

e. Two step Side Lateral Movement
f. Two step side Lateral Movement , cross Step and block

III. Service
A. Zone 1
B. Zone 2
C. Cross zone 1
D. Cross zone 5

IV. Games
a. 3 on 3
AFTERNOON DRILLS

I. Basic

A. Jogging
B. Sprints ( 3 Rounds )
C. Stretching
D. Dig 6 Balls ( 3 sets )
E. Set 6 Balls ( 3 sets )
F. Spike Receive ( 30 Times )
G. Jump Spike , Receive ( 30 Times )
H. Spike , drop spike ( 1 minute )
I. 2 man
J. 3 man
K. Service and good receive

II. Spiking

c. Back row attack

d. Open . middle and opposite

III. Service

a. Zone 1
b. Zone 2
c. Cross zone 1
d. Cross zone 5

IV. Defense Pattern

A. Playing Pattern
B. Offence and defense Pattern

V. GAMES

TUNE UP GAMES