Sarah BeeseIntro to CoachingNovember 14, 2011My coaching practice plans are for a Varsity High School Volleyball TeamOff Season Practice and GoalsMondayTuesdayWednesdayThursdayFriday40 Min of CardioBench Press20 Min of CardioSquats20 Min of Cardio(Running, Bike, etc.)3 x 8(Running, Bike, etc.)3 x 8(Running, Bike, etc.)Foot WorkBox JumpsBlocking FootworkIncline PressHitters:shuffling : side to side3 x 10single step blocking3 x 6approaches5 x 1 minute(to each side)(max jump)front to backRDL3 x 10 totalDB Shoulder Press15 total5 x 1 minute3 x 103 x 8step, crossover, hop blockingSetters:50 Meter SprintsWalking Lunge(to each side)Push Upssetting footwork5 x 1 minute rest2 x 6 each3 x 10 total2 x 20set 100 perfect sets25 to Outside15 minutes of AbsShoulder CircuitJumping Straight UpShoulder Circuit25 to MiddleReverse Fly 2 x 10(max jump)Rowing 2 x 1025 to Right SideRowing 2 x 103 x 10Standing Fly 2 x 1025 Quicks (mix up)YTM 2 x 10Huggers 2 x 10Scapular Push Up 2 x 1015 min of AbsSwimmers 2 x 10Libero/DSFootwork from Monday(under the net)Ladder x 10 minutesStairs x 10 minutes15 min of AbsOn 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 DaySince 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.