Volleyball Practice Plans

Activities near you will have this indicator. Do exercises that build muscle strength in your chest, shoulders, arms and core, such as rowing, bench pressing and push pressing. Volleyball requires speed, agility, and teamwork. You also need to be able to jump high so you get it over the net. This person may be willing to mentor you and help you improve your skills. Go Premium

Other Volleyball Drills for Beginners - How to practice volleyball setting skills?

Wall Hitting - Beginner Volleyball Drills

Having a strong upper body is essential so that you are able to block and spike the ball with force. Do exercises that build muscle strength in your chest, shoulders, arms and core, such as rowing, bench pressing and push pressing. Doing core strengthening exercises, such as Pilates, will also help. Schedule rest and recovery days. Your muscles will need breaks from intense training that you will do, so be sure to schedule days off to allow your body to recover.

Have an intense training day on Friday, for example, and give yourself rest days on the weekend. Get lots of sleep.

Being well rested will replenish your energy level every day so that you are ready to give it your all on the court. Get about hours of sleep every night, and additional hours per night if you are a teenager.

Feed your body with foods rich in nutrients and vitamins. Eat plenty of fruits and vegetables, along with protein and whole grains. Avoid refined sugars and refined carbohydrates. Drink lots of water.

Keep your body hydrated, especially when you are exercising rigorously every day. Before you exercise, drink an extra ounces of water, and then drink 8 ounces of water for every 15 minutes you exercise.

Work with a coach or trainer. Find a qualified coach or trainer who can work with you one-on-one to help you with drills and technique. Talk with the coaching staff at your school, community center or at a volleyball camp in your area to find a person who is willing to take you on. Alternately, find a player with more years of experience than you. This person may be willing to mentor you and help you improve your skills.

Volleyball teams are organized through schools, community centers and YMCA centers. Join a team or league to get regular practice and to participate in scrimmages or matches. Attend summer camps or clinics. Ask your coach or other teammates about summer camps or clinics that they might recommend.

These range from one day clinics to week-long camps. Search online for a camp or clinic in your area. Watch volleyball matches in person and on TV. Watch how professionals play the game. Pay attention to their strategies, strengths, weaknesses, and interactions with other players. So, you have a team of six people and each person is in a specific position. You rotate from that position when it is your team's turn to serve.

Basically, you have to get the ball over the net in hits. Usually, one person bumps it to the setter, who then sets it up for whoever the hitter is. The hitter then hits spikes it over the net. This will make the ball harder to play back, which is a good thing because then your team will get the point. Whoever gets 25 points first wins that game. Then, whoever wins the most games for the set wins. You can learn more here: How to Play Volleyball. Not Helpful 5 Helpful What type of exercises can I do?

I'm a lot younger than the people lifting weights. Squats, wall sits, planks, and push-ups are great exercises you can do at home. Not Helpful 1 Helpful 7. There is only one answer: Practice step-by-step and work on your approach. Make sure you know how to spike right. If you slam the ball downwards, it's nearly impossible to get.

You also need to be able to jump high so you get it over the net. In a game, the circumstances may be different, but practice with high, simple sets first, then get harder. At the moment I don't have a volleyball, so can I use a basketball for practice?

A basketball is a lot harder and heavier than a volleyball, so it is not very useful for practice. You will have to hit it with a lot more force and you could hurt yourself. Not Helpful 3 Helpful It all depends on how you're hitting it.

If you're attempting a bump, then it is supposed to hit your forearm. However, for a set or a serve it should be hitting your hand. The next time you go to play, focus on your aim and try to make sure you hit it with your hand. Not Helpful 4 Helpful Even if you are experienced already, you can practice every small detail to make yourself better. Get a experienced volleyball player or trainer to help you. Join a team so you can get continuous practice on your game.

Not Helpful 1 Helpful 6. Practice by standing on top of a table or box and tossing a ball up in the air. Practice snapping your wrist when you hit the ball so that it goes down. As for your approach, that just takes practice. If you are right-handed, practice left, right, left, then jump. Try practicing it to a beat. Do the opposite if you are left-handed, right, left, right. Not Helpful 3 Helpful 8. Always work on your approach left, right, left and work on your vertical leap and on good jumping mechanics.

When you swing your arms back, keep your wrists bent back to give more momentum upward. Also, kick your legs back when you are up, this will give you more hang time on your jump. Not Helpful 2 Helpful 6. Always celebrate and acknowledge good play, and don't dwell upon silly mistakes or given up points.

You can, but it would be beneficial to you to seek advice and assistance from someone who has experience with the sport. Not Helpful 8 Helpful Answer this question Flag as How do I prove I should move up in class? I don't know how to set even I practice? Include your email address to get a message when this question is answered.

Already answered Not a question Bad question Other. By using this service, some information may be shared with YouTube. Tips Be patient when practicing volleyball. Volleyball skills are mastered through repetition and drills.

This will take time, but with dedication and focus, your practicing will pay off. Warnings Check with your physician before starting any exercise program. Volleyball In other languages: Thanks to all authors for creating a page that has been read 76, times. Did this article help you? Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. SI Sub Iolloam Jul Hylah Daly Oct 13, This article showed me what to work on.

A Anonymous Jan TC Taliyah Crutcher Aug 1, I followed and did the steps and we won the season! PS Pintu Singh Apr 10, More success stories All success stories Hide success stories. Learn to set effectively. The intention of a good set is to give others players an opportunity to score for the team. A set, like an assist in basketball or soccer, is the best way of contributing to the flow of the game and give your team a chance to get ahead.

Depending on who you're playing with, sets need to be The setter should be loud and clear if calling help and if not, then she should call her hitter. Place your hands above your head so that when you look up, your index fingers and thumbs create a triangle shape without your hands touching. When you are attempting a set, you should be attempting to center the ball in this triangle and using only the pads of your fingers to push the ball back up. Try shrugging your shoulders while bending your arms at a slant during your sets and bumps.

If you're moving from your elbows, chances are that you aren't going to get maximum power. When you set, it also helps if you form your hands into a diamond and look through as you're hitting the ball. Learn to hit powerfully. The hit, sometimes called the "kill" should ideally be the third touch on the ball. Performed correctly, it should end with a point for your team.

Although it's best practiced with a net, players can drill effectively to get the wrist-snapping action down pat. Practice hits with one teammate, letting one player pass, the partner set it back, so the first may hit it down to the partner, who digs it up. Repeat this process in the opposite rotation. After a few rounds, you'll be developing the fundamental skills and improving significantly. Volleyball is about a lot more than offense.

Learning to coordinate your blocks as a team and keep the other team from scoring will set you apart and improve your standing on the court. It's a simple skill, but learning to react and leap quickly into the path of the ball requires practice. The best blocking drill involves three people and a net, letting other players practice shooting simultaneously. Let one teammate set, one hit, and one block. Let the two offensive players practice setting and shooting and the other player attempt to jump as high as possible and block.

If you don't have a net, practice blocking by working on your vertical leap. Practice jumping effectively and improving your power and the height in your jumps.

Focusing on the positioning of your feet. Drilling with your teammates using an imaginary ball. Working on your vertical leap. Practice from different positions. In order to become a better player, you need to learn to play from all the positions. From the net to the back line, you need to get experience all over the court, regardless of your height and your skill set.

Even if you're particularly good at one position, play from all over. Go after every ball, even if you don't think that you can get it.

Go for every ball like it's your last hit, giving it your all each and every time you're on the court. Soon enough, your entire team will be firing on all cylinders. Communicate with your teammates. The game of volleyball relies on good communication and the best team on the court is usually the team talking the most. Call "got" or "mine" really loud to avoid confusion between you and your teammates. Yell whether the ball is in or out. If you see a tip coming let your team know.

Your whole squad will benefit from just one person talking. Good volleyball players know that they always need to get better. Learning to take constructive criticism and suggestions for improvement is an important part of improving your play, whether you're on a volleyball team or playing informally with friends.

If someone, a coach or a teammate, makes a suggestion, listen openly and try to integrate new ideas into your practice routine. Make it a goal to get better. Be a mentally tenacious player. If you hit a ball out or shank a pass, try to stay positive. Just move on and focus on the next serve. Volleyball is a mental sport and by getting down, you will greatly impact your game in a negative way.

Stay focused and intent on winning. Find the zone and stay there. When your teammates see you playing with intensity and poise, it'll rub off on everyone and improve the team as a group. Be alert, even if you are winning with a point lead, the game could easily turn around with a good server. Focus on seeing a game through till the end and not changing your focus until the job is done. Be a good sportsperson. Know that even if you don't win, you can always play another game and hit the ball twice as hard next time.

Your teammates will appreciate your good attitude, regardless of your performance. High-fives, vocal encouragement, and positive vibes should always be coming from good players. Whether you're on the court or on the bench, always be cheering your team on and focused in with the game. Part 2 Quiz Why is it important to show good sportsmanship? It can help to inspire your teammates. You might have to play the enemy team again.

You want to look good for potential recruiters. It's a common misconception that volleyball is a sport that requires arm strength. In reality, good volleyball players have learned to be in the right place at the right time, and use the proper techniques.

While strength is important, the best players aren't always the strongest, but are able to move efficiently and fluidly around the court. Practice wind sprints and side-to-side shuffle runs to improve your ability to move around the court quickly and effectively.

Learn to be in the right place at the right time. Incorporate plyometrics into your training. Plyometrics involves using your body as resistance, meaning you can do it anywhere, at any time, all by yourself. Working on jumping and using your weight for resistance will help you get into and stay in volleyball shape. Improve your vertical leap. A high vertical jump gives a hitter or a blocker numerous advantages on the volleyball court.

Train hard by jumping rope, doing squats, and practicing tuck jumps, and your vertical will increase dramatically. The key is to keep up with it. Practice with a jump rope. This is one of the most amazing tools for general fitness, as it increases endurance, and helps your jumping muscles. Look up some good jump rope routines.

Train with agility workouts. You have to be fast enough to react and pass a ball in volleyball, meaning that training should focus on improving your all-around agility and fast-twitch muscle reaction times.

Strengthen your lower body and core muscles. Volleyball players spend a lot of time in the ready position, a partial squat that allows players to react quickly and powerfully to the approaching ball.

For beginning players, staying in this position for long periods of time can be quickly exhausting, so developing your lower body and core strength will help you be the best player you can be during the whole game. Improve your endurance by improving your core strength.

If you "sit on a wall" then your muscles in your thighs will get strong. You need strong thighs in volleyball because you need to squat down a little bit to show that you are down and ready. Try a circuit-training regimen , if you're looking for a good all-around fitness workout that will benefit your volleyball skills. This can be a good way to incorporate aerobic exercise, strength-training, and stamina-building workout skills, improving you as a player.

The ability to hit the ball as hard as they can. The ability to move efficiently around the court. The ability to play multiple positions on a team. The ability to see weaknesses in other players. You just have to let go of the fear. The ball wont hurt you unless you let it hurt you. If the ball is coming straight at your face, move back a little bit, but don't avoid the ball when you can make a play - go for it.

Not Helpful 4 Helpful Water, knee pads, shorts, preferably spandex, a comfortable t-shirt, and a volleyball to use in case you need an extra one. Not Helpful 16 Helpful How can I be improve at volleyball if I already know how to do the things in this article? There is no such thing as knowing how to do everything perfectly! Go out with a friend and practice something new! Try a top spin jump serve or practice blocking and jumping higher.

If you know how to do everything in here, just practicing it over and over will make you a better player. No doubt about it! Not Helpful 13 Helpful Start by serving at the half court to develop power. Once you have done that and are comfortable with the motions of serving, then take a few steps back and serve again. Do it until you have reached the end line. Not Helpful 12 Helpful To set the ball higher, try extending your arms in the process of pushing the ball up. Push up with your legs or you can even jump and push through with enough power from your fingers.

Not Helpful 15 Helpful Try physical movements, like a smile or you can cheer on your team.