EVERYONE

Partner Passing

Repeat what we did in our virtual training with a partner. Do 15 reps of each movement.

• One knee

• Both knees facing right, drop left shoulder

• Both knees facing left, drop right shoulder

• Standing - Normal toss and pass

• Shuffle right, pass. Shuffle back and touch ground. (3 steps each way)

• Shuffle left, pass. Shuffle back and touch ground (3 steps each way)

• L/R/L Back and Pass, R/L/R forward NO pass touch ground

• L/R/L Back and touch the ground, R/L/R forward and pass

Technique Tip: Stay low. Don’t let your head bounce as you shuffle. Do not bend your elbows. Say “Mine” with every pass.

SETTERS

Wallwork:

• 100 flamingo sets

• 75 one step off

• 50 two steps off

• 50 left hand only

• 50 right hand only

• 20 single leg squats, switching at 10

Footwork without ball:

• 20 each direction- start in base, run to the net and do footwork #1-#5.

Technique Tip: Make sure when you are running to the net from base, that you run in a straight line. Don’t make an arc when you run to the net.

HITTERS

• 50 under spins

• 50 over spins

• 20 standing thumb to ponytail

• 20 approach to transition

• 40 blocks with a single step Left and then a single step Right

Hitting Technique Tip: It is critical to have a high elbow and opposite arm when doing an approach. Think about this as you work on thumb to ponytail.

Blocking Technique Tip: Find a wall and have your arms out in front on an imaginary shelf. Be in a loaded position and jump and press with big hands on the wall.

DEFENDERS

Partner Work

Watch this video from Munciana and do all movements 20 times each. You don’t have to do the last movement unless you have a partner who can play volleyball.

• Right arm passing

• Left arm passing

• Left and right alternating

• Left, right, both arms

• Right, left, both arms

• V Passing with just one arm - always pass with outside arm

• V Passing with both arms

• Speed skater passing on one leg with both arms

• Speed skater, passing with one arm (alternating arms on each side)

• Don’t do pass back and forth with a partner unless you have one

EVERYONE

Passing Wall Work

Follow this video from 0:20 seconds to 1:50 seconds for instruction.

• 50 passes on left knee

• 50 passes on right knee

• 50 passes with left leg extended to the side

• 50 passes with right leg extended to the side

• 50 passes over left knee

• 50 passes over right knee

Technique Tip: Pay special attention to your posture. The girl in the video is too upright. Have your arms out further and your shoulders point towards your target in front of you rather than towards the ceiling.

SETTERS

Wallwork:

• 100 two steps off the wall

• 75 over left shoulder side sets

• 75 over right shoulder side sets

• 20 squat, to over left shoulder, to squat, to over right shoulder

• 10 standing to spider

Self toss + set with ball:

• 30 sets outside standing from #1, #2, #3, #4, #5

• 30 sets right side standing from #1, #2, #3, #4

Technique Tip: This is to get you comfortable with being squared before you set rather than squaring after you set.

HITTERS

SAME AS WEDNESDAY ABOVE!

• 50 under spins

• 50 over spins

• IU throw

• IU hit with bounce

• IU hit no bounce

IU Throw Tip: Hitting a volleyball is just like throwing a softball or football. Your hitting arm foot should be dropped and you need to really drive that hitting side hip through the ball.

DEFENDERS

SAME AS MONDAY ABOVE!

Partner Work

Watch this video from Munciana and do all movements 20 times each x 2. You don’t have to do the last movement unless you have a partner who can play volleyball.

• Right arm passing

• Left arm passing

• Left and right alternating

• Left, right, both arms

• Right, left, both arms

• V Passing with just one arm - always pass with outside arm

• V Passing with both arms

• Speed skater passing on one leg with both arms

• Speed skater, passing with one arm (alternating arms on each side)

• Don’t do pass back and forth with a partner unless you have one