PE & Sport: Volleyball

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LH VOLLEYBALL SESSION 1: FOCUS – BALL SKILLS & FITNESS

WARM UP:
2 exercises per set, working  45sec & 30sec
Forward & backward run (45sec); Push Ups (30sec)
High Knees (45sec); Double Leg Calf Raises (30sec)
Butt Kicks (45sec); Alternate Lunges (30sec)
Side Step to High Knees (45sec); Wall Sit (30sec)
Jog on spot to pitter patter (45sec); Squats (30sec)
Ball Flicks (45sec); Plank (30sec)

Dynamic Stretches – supermans, knee hugs, lunge & twist; dynamic hamstring stretch

FOOTWORK:
1.    Footwork Square – 4 cones in a square and start moving with a side step between the 2 back cones; taking feet to the cone and practice the hand movement for a dig/pass; Change it up by also running forward & backward while practicing the dig at the cone

BALLWORK:
Each exercise for 60sec per skill; repeat twice
1.    Solo dig/pass
2.    Solo set
3.    Dig/pass against wall
4.    Set against wall
5.    Underhand serve against wall
6.    Overhand serve against wall
7.    Passing Combo – dig and set against wall in one continuous movement; if unable to do in one continuous movement, catch the ball between each skill

FOOTWORK CHALLENGE:
1.    Set cone up in a horizontal line, facing the wall; starting between the two cones, set/dig ball against wall, move out to one of the cones and set/dig ball before it hits the floor
2.    Repeat with cones in a vertical line facing the wall and move forwards and backwards, while performing a set/dig ball against wall, move forward or backward to one of the cones and set/dig ball before it hits the floor
3.    If you need more of a challenge – add more cones making a triangle or a square

COOL DOWN:
Stretch lower and upper body, plus back as well

WEEKLY CHALLENGE:
Passing challenge

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LH VOLLEYBALL SESSION 2

EQUIPMENT: volleyball, wall, markers (~12), chair & skipping rope (if you have access to one)

FOOTWORK:

TIMING: 45sec on; 15 sec rest
Set markers up in a circle to look like a clock face;

1. starting in middle, run forwards and backwards to each cone on the clock face; going both clockwise & anticlockwise

2. Place ball in middle of circle & after moving to and from marker, complete 3 digs in the middle, before moving on to next cone

3. Repeat number 3, replacing digs with sets

Complete 1-3 two times

DYNAMIC STRETCHES

SKIPPING FOR TIMING:

TIMING: 30 sec per drill; 1min rest
Need skipping rope, but can mimic action without a rope

1. Normal paced, 2 foot skip

2. L Leg Hop

3. R Leg Hop

4. 2 hops L leg, 2 hops R leg

5. 2 foot jump as fast as you can

Repeat steps 1-5 twice

SOLO DOWNBALL:

Girls to use tennis ball & wall to play downball against themselves
Focus on moving feet to ball and adjusting their position based on the ball position
If no wall – bounce ball in different areas on the floor
If no tennis ball – replace with any ball they have
If no wall or ball – mimic moving feet towards ball & use dig or set technique without equipment

TIMING: 45sec on, 15 sec rest
Perform 2 rounds

ALL ABOUT THE SET:

TIMING: 45 sec on, 15 sec rest
Need a chair or sit on the floor

1. Seated ball flicks w/ volleyball – focus on soft fingers & flicking wrists

2. Seated toss & set – focus on extending elbows & pushing ball high

3. Seated toss & set to wall - focus on extending elbows & pushing ball high

a. No wall = set to self

4. Seated toss & set to wall/floor targets – focusing on set technique while working on accuracy

a. No wall – girls can try to hit targets on the floor (i.e. water bottles)

4. Standing toss & set to wall/floor targets – focus on set technique while working on accuracy of hitting the target

a. No wall – girls can try to hit targets on the floor (i.e. water bottles)

Repeat drills 1-5 twice

TARGET PRACTICE:

TIMING: 45 sec on, 15 sec rest
1. Standing digs to targets – focus on bending knees to get under ball and flat surface for ball to hit

a. Can use floor or wall targets

2. Standing underhand serve to targets  – focus on hand position & accuracy

a. Can use floor or wall targets

3. Standing overhand serve to targets - focus on hitting ball with meaty bit of the wrist & accuracy

a. Can use floor or wall targets

Repeat steps 1-3 twice

COOL DOWN

1. Fast feet – 2 items as markers 1m apart, stand in between

• first 3 in video above: sideways, figure 8 forward, figure 8 side steps

2. Jumping – keep 1 item, standing shoulder width apart.

• over cone forwards and backwards – keep knees shoulder width apart and slightly bent
• over cone sideways – keep knees shoulder width apart and slightly bent