Sarah Beese
Intro to Coaching
November 14, 2011
My coaching practice plans are for a Varsity High School Volleyball Team
Off Season Practice and Goals
Monday
Tuesday
Wednesday
Thursday
Friday
40 Min of Cardio
Bench Press
20 Min of Cardio
Squats
20 Min of Cardio
(Running, Bike,
etc.)
3 x 8
(Running, Bike, etc.)
3 x 8
(Running, Bike, etc.)
Foot Work
Box Jumps
Blocking Footwork
Incline Press
Hitters:
shuffling :
side to side
3 x 10
single step blocking
3 x 6
approaches
5 x 1 minute
(to each side)
(max jump)
front to back
RDL
3 x 10 total
DB Shoulder Press
15 total
5 x 1 minute
3 x 10
3 x 8
step, crossover, hop blocking
Setters:
50 Meter Sprints
Walking Lunge
(to each side)
Push Ups
setting footwork
5 x 1 minute rest
2 x 6 each
3 x 10 total
2 x 20
set 100 perfect sets
25 to Outside
15 minutes of Abs
Shoulder Circuit
Jumping Straight Up
Shoulder Circuit
25 to Middle
Reverse Fly
2 x 10
(max jump)
Rowing
2 x 10
25 to Right Side
Rowing
2 x 10
3 x 10
Standing Fly 2 x 10
25 Quicks (mix up)
YTM
2 x 10
Huggers
2 x 10
Scapular Push Up 2 x
10
15 min of Abs
Swimmers
2 x 10
Libero/DS
Footwork from
Monday
(under the net)
Ladder x 10 minutes
Stairs x 10 minutes
15 min of Abs
On the off season, I am going to ask my girls to remain in shape.
High school is a time when
athletes are usually involved in multiple sports, so if they are staying in shape by other sports they are
playing, I will accept that.
If they are not playing any other sports, I am going to give them a workout
program that they can and should do when not in season.
It is going to involve cardio, foot work drills,
jumping and weight lifting.
The program will have two days of lifting and three to four days of cardio,
foot work and jumping.
The lifting program will involve lifts to strengthen their arms, legs and core.
My goal is of course to keep them in shape so that when it comes to season starting again, we do not
have to start from scratch.
But my main goal is to see who is really dedicated to this sport and to the
team.
If I have a senior or anyone else come back to season and it is easy to see they did not workout
over the year and over the summer, then it tells me they don’t care as much as other girls on the team do
that actually put forth effort to stay in shape.
Pre-Season, Three Weeks to Game Day
Since we are still in the early stages of the season and we most likely have new girls on the team,
we will still be working on fundamentals and perfecting them.
Weeks before this one, we were working
on getting back into the flow of volleyball and getting the feeling of the sport back.
So with three weeks
to game day, we are perfecting our skills, our defense and ball control, while having fun and not making
it too stressful.
We will also start to work on our plays and I will start to get an idea of who I might want
starting on game day, though I know it could and probably will change.
My goal at this practice and at
this point in the season is to start bringing everything together.
We need to start to look like a solid team
and be at least 80% to 95% to our full potential.
