Start the session with 5 to 10 minutes of walking, followed by a slow jog to increase body temperature and prepare your heart for exercise.
Warm-up and Volleyball Fundamentals
Stretching Exercises
Perform dynamic stretching to improve flexibility and prevent muscle strain or injury during the game.
Ball-handling (Overhead Pass)
Focus on the "Overhead Pass" technique. Practice moving along the court lines while keeping the ball under control with your fingertips.
In this session, we will follow our previous routines, review positioning at the net, and practice the three-hit sequence (Pass, Set, Spike)."
"Depending on how the team handles it, we’ll move on to teaching backward sets and backward bumps."
In this session, we will review all the previous lessons and practice transitioning to the net and positioning."
After Warm-up
Advanced Control and Intro to Underhand Pass (Bumping)
In this lesson, we focus on increasing ball control and introducing one of the most critical defensive skills: the Underhand Pass (Forearm Pass).
1. Review and Consistency (Overhead Pass):
Emphasis on hand-eye coordination for quick and precise positioning under the ball.
Practice controlling the height and direction of the ball using finger strength.
2. Introduction to the Underhand Pass (The Bump):
Creating the Platform: Keep arms straight and press forearms together to create a flat, wide surface.
Using Your Legs: The power should come from your legs and knees moving upward, not from swinging your arms.
Targeting: Adjust your body angle and platform to direct the ball toward the setter.
3. Key Vocabulary:
Forearm: The part of the arm from the elbow to the wrist.
Platform: The flat surface formed by the forearms for passing.
Ready Position: The athletic stance taken before receiving the ball.