VOLLEYBALL TRAINING SESSION

Hi guys, this is a little training session I had to do at school. It lasted for 50mins and it was great fun to plan this and get to train my friends.

WARM UP

They ran 1 lap across the court, then they did 10 jumping jacks, 10 pushups and 10 jumping lumges. Afterwards they did some joint mobilization: they rotated their ankles, rotated their knees left and right, stretch their hamstrings, circled their waist, cirle their arms forwards and backwards, circle their wrists and open and close their fingers. Each exercise was done for 15-30 seconds. 

Two of my classmates circling their waists

FITNESS TASK

First they had to go back and forth in between two lines doing finger touches and then they stood in a line and passed the ball backwards until it reached the last person in the line. That person had to go running to the first position in the line and repeat it a couple of times.

Line exercise

INDIVIDUAL TECHNIQUE 

In this part of the session they practiced the diferrent types of serves.

• The Floater: smack the ball with the heel of your hand or the bottom of your palm. Don't hit the ball with your fingers or fist. Make sure your serving hand is slanted slightly upward. This will help loft the ball over the net. Aim for the middle of the ball to achieve the straightest trajectory for the ball.

• The Underhand Serve: for a right-handed player, the ball should be held still in the left hand, and the right hand should make a fist with the thumb on top of the folded-in fingers. The right fist should make contact with the underside of the ball, and the point of contact is on the palm side of the right hand, between the folded-in fingers and the wrist. Bring the right arm back and swing through to make contact with the ball and send it over the net. The left hand should hold the ball still; do not throw the ball up or move it.

• The Topspin: the beginning steps for the topspin serve are just like the floater, but the toss for the topspin must be higher. Toss the ball high enough so that the right arm can come down on the ball in a snapping motion on the underside of the ball. Do not stop the motion of the right arm when it contacts the ball; rather, turn your shoulder away from the ball, swing all the way through and DO snap your wrist. Snapping your wrist will deliver a hard and fast serve to your opponent. 

              The underhand serve                                        The floater     
       

                                                      

  The topspin done by a professional   

         

INDIVIDUAL TACTICS

In groups of three players with a ball each. Two of the players wnt to one side of the court and the other one stayed in the other side, his mates passed the ball to him and this one tryed to score a point. When you pass the ball you can throuw it anywhere on his side of the court and the other player in order to score a point has to hit the ball so that it lands in a place in the other part of the court where there's nobody. Once the player scores a point they rotate.

COLLECTIVE TACTICS

In groups of three, with a ball each. In the same position as the other exercise. The player that's alone passed the ball to the other two players trying to make it the most difficult for them to recieve it, then they tried to hit the ball three times trying that each player hits the ball once. Once you achieve to do this three times you rotate. 

COOL DOWN

For the cool down, they streched their hamstrings, their inner thighs, their arms by pushing their fingers forwards and also by putting their arm across their chest and pushing it against it and touching their back with their hands. Finally, they rolled their necks clockwise and anti-clockwise. Each exercise was done for 30 seconds. 

My classmates stretching their legs

COMMENTS:

Miriam Molina: I liked the trainning session a lot because we practiced everything. I really liked the warm up because she prepared us very well. The exercises and the games were a lot of fun and she motivated us a lot.

Miguel Navarro: I found your training session quite complete and I had a lot of fun, although it was a little bit hard.

Patricia Seva: I learned to throw the ball and make it go above the net in this training session. Alba gave us a lot of motivation and in general I liked the training session very much.