Coaching Practice Plans - Sarah Beese Intro to Coaching My coaching practice plans are for a Varsity High School Volleyball Team Off Season Practice and

Coaching Practice Plans - Sarah Beese Intro to Coaching My...

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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
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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.
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