Independent Workouts

Over the period of time that we are, as per USAV and AAU, not engaged in team training, we will be implementing independent workouts for athletes to complete.  This will help in maintenance of conditioning and training, as well as accelerate development in developing an in-depth understanding of the fundamentals of the game.  Most of these workouts can also be adapted to partner or small group training should parents decide to allow athletes to engage in small group activities.  Parents, please review and approve all activities, based on your child’s capability and understanding of the workout.  If you feel that your child should not be completing these activities for any reason, please modify as per your discretion.   

Each workout will involve 3 components:

  1. Base and dynamic fitness
  2. Volleyball skills training
  3. Volleyball strategy training (multi-media training)

Each workout will be sent via SportsEngine, with any required links, videos, and other media, as well as posted on the NC Elite website (Independent Workouts tab in menu bar) with all associated links.   

Due to the importance of maintaining conditioning and skills upon the return to play (for both performance and injury prevention), we highly recommend that all workouts are completed, except in case of injury, illness or otherwise at the parent’s discretion.  Workouts will be posted every other day.  It is, however, also recommended that athletes are active every day, whether repeating workouts, playing outdoor / sand volleyball at local courts or engaging in alternate sports activities.  Athletes should track all workouts and prepare a report for team coaches indicating the date and time each workout is completed, what activities were completed and any challenges you experienced with the workout.  This report should be given to team coaches upon return to training. 


Training Module 1 (March 14)

1.      Base and dynamic fitness

  • Dynamic warm-up (similar to pre-practice warm-up)
  • 30-minute run, jog or alternating walk/run (based on current fitness level; can be continuous, broken into sprints, or a combination)
  •  Plank: 3 sets x 45 seconds (more or less depending on ability) with 30 second rest in-between
  •  Pushup plank: 3 sets x 45 seconds (more or less depending on ability) with 30 second rest in-between
  • JVA WW Core Circuit
  • Tuck jumps (full gather between jumps): 3 sets x 10 reps
  • Tuck jumps (jump, rebound to next jump immediately after landing): 3 sets x 10 reps
  • Wall block jumps (max jump, fast rebound): 3 sets x 10 reps
  • Approach jumps (max jump, fast rebound): 3 sets x 10 reps

2.      Volleyball skills training (if you do not have a volleyball at home, there are low-cost balls available for your purchase at most big box stores and amazon that are sufficient for at home / independent training.)

  • Self-pass (3 sets x 25 reps)
  • Self-set (3 sets x 25 reps)
  • Alternating self-pass / self-set (3 sets x 25 reps)
  • Wall passes (3 sets x 25 reps)
  • Wall sets (3 sets x 25 reps)
  • Alternating wall passes / sets (3 sets x 25 reps)
  • Wall serves (25 total serves) - Mark a line on a wall (brick or concrete) that is 7’4” high (this is the height of the women’s net). Mark a service line on the ground 30 feet away (this is the length of one side of the volleyball court). Focus on serving mechanics as you complete the reps and work on variations of height above the net line. If you do not have a wall/30-foot service line, you can replace this with serve and run, where you mark a service line 30 feet away from another marking that is net height and completing reps. 

(Be creative! The important point is gaining repeated contacts on the ball!)

3.      Volleyball strategy training (This training is primarily focused on serving. As you work through the exercise, focus on how the mechanics of serving are described as well as the strategy behind choice of serve type, and choice of serve location.) 


Training Module 2 (March 16)

1. Base and dynamic fitness

  • Dynamic warm-up (similar to pre-practice warm-up)
  • 15-minute run (pace / speed based on current capability and fitness level; should be continuous)
  •  6 x 50-meter sprints (20 seconds rest between)
  • 6 x 100-meter sprints (20 seconds rest between)
  • Body weight squats: 3 sets x 10 reps
  •  Jump squats:  3 sets x 10 reps
  • Stationary lunges: 3 sets x 10 reps / leg (total of 6 sets)
  • Alternating jump lunges: 3 sets x 20 reps
  • Plank: 3 sets x 45 seconds (more or less depending on ability) with 30 second rest in-between
  • Pushup plank: 3 sets x 45 seconds (more or less depending on ability) with 30 second rest in-between

 

2. Volleyball skills training (if you do not have a volleyball at home, there are low-cost balls available for your purchase at most big box stores and amazon that are sufficient for at home / independent training.)

  • Self-pass (3 sets x 25 reps)
  •  Self-set (3 sets x 25 reps)
  • Alternating self-pass / self-set (3 sets x 25 reps)
  • Forward moving (walking) continuous self-pass: 3 x 60 feet; restart if ball drops
  • Backward moving (walking) continuous self-pass: 3 x 60 feet; restart if ball drops
  • Forward moving (walking) continuous self-set: 3 x 60 feet; restart if ball drops
  • Backward moving (walking) continuous self-set: 3x60 feet; restart if ball drops
  • Forward moving (walking) continuous alternating self-pass / self-set: 3 x 60 feet; restart if ball drops
  • Backward moving (walking) continuous alternating self-pass / self-set: 3 x 60 feet; restart if ball drops
  • Wall passes to target: 3 sets x 25 reps to each target (create wall targets, 8 feet high, one in center, one 5 feet to the right, another 5 feet to the left … alternate targets in any pattern, pass to targets continuously without allowing the ball to drop)
  • Wall passes alternating distance: 3 sets x 25 reps / distance (utilizing one 8-foot wall mark, pass to target from 10 feet away, 15 feet away and 20 feet away)

 

3. Volleyball strategy training (This training is primarily focused on passing and serve receive. As you work through the exercise, focus on how the mechanics of passing are described as well as the strategy behind serve receive movement and formations.) 


Training Module 3 (March 18)

1. Base and dynamic fitness

  • Dynamic warm-up (similar to pre-practice warm-up)
  • 10 minute run
  •  Shuttle run:  12 x 60' (up and back counts as one rep)
    • 2 x forward
    • 2 x backward
    • 2 x side shuffle (right leg lead)
    • 2 x side shuffle (left leg lead)
    • 2 x forward
    • 2 x backward
  • Plank: 3 sets x 45 seconds (more or less depending on ability) with 30 second rest in-between
  • Pushup plank: 3 sets x 45 seconds (more or less depending on ability) with 30 second rest in-between
  • Push-ups:  3 sets x 15 reps
  • Block jumps:  3x15 reps
  • Approach jumps:  3x15 reps
  • Block jump - transition - approach and jump:  3 sets x 15 reps

2. Volleyball skills training (if you do not have a volleyball at home, there are low-cost balls available for your purchase at most big box stores and amazon that are sufficient for at home / independent training.)

  • Self-pass (3 sets x 25 reps)
  • Self-set (3 sets x 25 reps)
  • Alternating self-pass / self-set (3 sets x 25 reps)
  • Forward moving (walking) continuous self-set: 3 x 60 feet; restart if ball drops
  • Backward moving (walking) continuous self-set: 3x60 feet; restart if ball drops
  • Wall sets (3 sets x 25 reps)
  • Wall sets to target: 3 sets x 25 reps to each target (create wall targets, 8 feet high, one in center, one 5 feet to the right, another 5 feet to the left … alternate targets in any pattern, pass to targets continuously without allowing the ball to drop)
  • Wall sets alternating distance: 3 sets x 25 reps / distance (utilizing one 8-foot wall mark, pass to target from 10 feet away, 15 feet away and 20 feet away)
  • Wall sets alternating heights:  3 sets x 25 reps (create wall targets, 8 feet high, another 10 feet high and another 12 feet to the left … alternate targets in any pattern, set to targets continuously without allowing the ball to drop)
  • CHALLENGE - repeat wall sets with jump sets!
  • 3. Volleyball strategy training 

  • Setting technique 
  • Setting a Volleyball:  Techniques, Skills and Methods
  • Volleyball Skills and Drills - (Chapter 3 Setting)

Training Module 4 (March 20)

1. Base and dynamic fitness

  • Dynamic warm-up (similar to pre-practice warm-up)
  • 30-minute run, jog or alternating walk/run (based on current fitness level; can be continuous, broken into sprints, or a combination)
  • Plank: 3 sets x 45 seconds (more or less depending on ability) with 30 second rest in-between
  • Pushup plank: 3 sets x 45 seconds (more or less depending on ability) with 30 second rest in-between
  • Push-ups:  3 sets x 15 reps
  • Body weight squats: 3 sets x 10 reps
  • Jump squats:  3 sets x 10 reps
  • Stationary lunges: 3 sets x 10 reps / leg (total of 6 sets)
  • Alternating jump lunges: 3 sets x 20 reps

2. Volleyball skills training 

  • Self-pass (3 sets x 25 reps)
  • Self-set (3 sets x 25 reps)
  • Alternating self-pass / self-set (3 sets x 25 reps)
  • Self-toss to full arm swing, sprint to chase (3 sets x 20 reps)
  • Self-toss to full approach and attack, sprint to chase (3 sets x 20 reps)
  • Self-set to full arm swing, sprint to chase (3 sets x 20 reps)
  • Self-set to full approach and attack, sprint to chase (3 sets x 20 reps)
  • CHALLENGE1 - self-pass, self-set, full arm swing, sprint to chase (3 sets x 20 reps)
  • CHALLENGE2 - self-pass, self-set, full approach and attack, sprint to chase (3 sets x 20 reps)

3. Volleyball strategy training 


Training Module 5 (March 22)

1. Base and dynamic fitness

  • Dynamic warm-up (similar to pre-practice warm-up)
  • 10 minute run
  •  Shuttle run:  12 x 60' (up and back counts as one rep)
    • 2 x forward
    • 2 x backward
    • 2 x side shuffle (right leg lead)
    • 2 x side shuffle (left leg lead)
    • 2 x forward
    • 2 x backward
  • JVA WW Core Circuit
  • Plank: 3 sets x 45 seconds (more or less depending on ability) with 30 second rest in-between
  • Pushup plank: 3 sets x 45 seconds (more or less depending on ability) with 30 second rest in-between
  • Push-ups:  3 sets x 15 reps
  • Block jumps:  3x15 reps
  • Approach jumps:  3x15 reps
  • Block jump - transition - approach and jump:  3 sets x 15 reps

2. Volleyball skills training 

  • 6 Ways to Practice Volleyball at Home - Victoria Garrick
  • Single arm touches:  3 sets x 50 reps
  • Self-pass (3 sets x 25 reps)
  • Self-set (3 sets x 25 reps)
  • Alternating self-pass / self-set (3 sets x 25 reps)
  • Wall passes (3 sets x 25 reps)
  • Wall passes; angle right (3 sets x 25 reps)
  • Wall passes; angle left (3 sets x 25 reps)
  • Wall sets (3 sets x 25 reps)
  • Wall pepper (10 sequences, as long as you can keep the ball alive)
  • Wall digging (3 sets x 25 reps)
  • CHALLENGE:  See one, do one, teach one - teach a parent or sibling how to pass - feet, body position, platform, ball contact (3 sets x 25 reps after teaching) 

3. Volleyball strategy training 


Training Module 6 (March 24)

1. Base and dynamic fitness

  • Dynamic warm-up (similar to pre-practice warm-up)
  • 15-minute run (pace / speed based on current capability and fitness level; should be continuous)
  •  5 x 50-meter sprints (20 seconds rest between)
  • 5 x 100-meter sprints (20 seconds rest between)
  • Body weight squats: 3 sets x 10 reps
  •  Jump squats:  3 sets x 10 reps
  • Stationary lunges: 3 sets x 10 reps / leg (total of 6 sets)
  • Alternating jump lunges: 3 sets x 20 reps
  • Stationary block jumps (rebound):  3 sets x 15 reps
  • Block jump, alternating side step right/side step left: 3 sets x 25 reps
  • Block jump, 3-step transition right / left:  3 sets x 25 reps
  • Approach jumps:  3 sets x 15 reps
  • Block jump - transition - approach and jump:  3 sets x 15 reps

2. Volleyball skills training 

  • Self-pass (3 sets x 25 reps)
  •  Self-set (3 sets x 25 reps)
  • Alternating self-pass / self-set (3 sets x 25 reps)
  • Forward moving (walking) continuous self-pass: 3 x 60 feet; restart if ball drops
  • Backward moving (walking) continuous self-pass: 3 x 60 feet; restart if ball drops
  • Forward moving (walking) continuous self-set: 3 x 60 feet; restart if ball drops
  • Backward moving (walking) continuous self-set: 3x60 feet; restart if ball drops
  • Forward moving (walking) continuous alternating self-pass / self-set: 3 x 60 feet; restart if ball drops
  • Backward moving (walking) continuous alternating self-pass / self-set: 3 x 60 feet; restart if ball drops
  • Wall passes to target: 3 sets x 25 reps to each target (create wall targets, 8 feet high, one in center, one 5 feet to the right, another 5 feet to the left … alternate targets in any pattern, pass to targets continuously without allowing the ball to drop)
  • Wall passes alternating distance: 3 sets x 25 reps / distance (utilizing one 8-foot wall mark, pass to target from 10 feet away, 15 feet away and 20 feet away)

3. Volleyball strategy training 


Training Module 7 (March 26)

1. Base and dynamic fitness

  • CHANGE-UP!:  go for a bike ride, run with your dog, play 1:1 basketball with a family member, jump on an elliptical or recumbant bike.... 20-40 minutes
  • 8 minute core workout

2. Volleyball skills training 

  • Self-pass (3 sets x 25 reps)
  • Self-set (3 sets x 25 reps)
  • Alternating self-pass / self-set (3 sets x 25 reps)
  • Self-toss to full arm swing, sprint to chase (3 sets x 20 reps)
  • Self-toss to full approach and attack, sprint to chase (3 sets x 20 reps)
  • Self-set to full arm swing, sprint to chase (3 sets x 20 reps)
  • Self-set to full approach and attack, sprint to chase (3 sets x 20 reps)
  • CHALLENGE1 - self-pass, self-set, full arm swing, sprint to chase (3 sets x 20 reps)
  • CHALLENGE2 - self-pass, self-set, full approach and attack, sprint to chase (3 sets x 20 reps)

3. Volleyball strategy training 

  • 2019 NCAA Women's Volleyball Chamionships - Stanford vs Wisconsin - Watch the 2019 National Championship match.  Identify a player who plays your position and asses their technique, court positioning, etc.  Make notes of what the player does well, errors and what may cause errors, especially repeated errors, etc.  Describe her technique (e.g. outside hitters - how many steps in the approach, where approach starts, transition from block to approach, pass to approach, etc.).  Describe what offensive strategy the teams use (OH dominant, Middle dominant, speed and tempo, reverse flow, etc.).  Describe what defensive strategy the teams use (blocking schemes, back court schemes, court coverage by players, etc.).  Finally, describe why the winner won the match.  What was the difference-maker?  Parents, join you player in the assessment ... see what they have learned this year!

Training Module 8 (March 28-29)

Create your own 2-day workout!

Using the previous workouts, activities and drills you can find online, and your own imagination, create your own 2-day workout.  Make sure your workout includes:

1.  Base and dynamic fitness

  • Warm-up
  • 30-40 minutes that gets your heart rate up

2. Volleyball skills training

  • High reps
  • Multiple skills

3. Volleyball strategy training 

  • Write a job description for your position / role
  • Assess your favorite volleyball match

Send us your workouts so we can share with others.  OR, send us a video of your workout for us to post on social media or the NC Elite website and help others through their workouts.  


Training Module 9 (March 30)

1. Base and dynamic fitness

  • Dynamic warm-up (similar to pre-practice warm-up)
  • 15-minute run (pace / speed based on current capability and fitness level; should be continuous)
  •  5 x 50-meter sprints (20 seconds rest between)
  • 5 x 100-meter sprints (20 seconds rest between)
  • Body weight squats: 3 sets x 10 reps
  •  Jump squats:  3 sets x 10 reps
  • Stationary lunges: 3 sets x 10 reps / leg (total of 6 sets)
  • Alternating jump lunges: 3 sets x 20 reps
  • Stationary block jumps (rebound):  3 sets x 15 reps
  • Block jump, alternating side step right/side step left: 3 sets x 25 reps
  • Block jump, 3-step transition right / left:  3 sets x 25 reps
  • Approach jumps:  3 sets x 15 reps
  • Block jump - transition - approach and jump:  3 sets x 15 reps

2. Volleyball skills training 

  • Self-pass (3 sets x 25 reps)
  •  Self-set (3 sets x 25 reps)
  • Alternating self-pass / self-set (3 sets x 25 reps)
  • Forward moving (walking) continuous self-pass: 3 x 60 feet; restart if ball drops
  • Backward moving (walking) continuous self-pass: 3 x 60 feet; restart if ball drops
  • Forward moving (walking) continuous self-set: 3 x 60 feet; restart if ball drops
  • Backward moving (walking) continuous self-set: 3x60 feet; restart if ball drops
  • Forward moving (walking) continuous alternating self-pass / self-set: 3 x 60 feet; restart if ball drops
  • Backward moving (walking) continuous alternating self-pass / self-set: 3 x 60 feet; restart if ball drops
  • Wall passes to target: 3 sets x 25 reps to each target (create wall targets, 8 feet high, one in center, one 5 feet to the right, another 5 feet to the left … alternate targets in any pattern, pass to targets continuously without allowing the ball to drop)
  • Wall passes alternating distance: 3 sets x 25 reps / distance (utilizing one 8-foot wall mark, pass to target from 10 feet away, 15 feet away and 20 feet away)

3. Volleyball strategy training 


Training Module 10 (April 1)

1. Base and dynamic fitness

  • Dynamic warm-up (similar to pre-practice warm-up)
  • 10 minute run
  •  Shuttle run:  12 x 60' (up and back counts as one rep)
    • 2 x forward
    • 2 x backward
    • 2 x side shuffle (right leg lead)
    • 2 x side shuffle (left leg lead)
    • 2 x forward
    • 2 x backward
  • Plank: 3 sets x 45 seconds (more or less depending on ability) with 30 second rest in-between
  • Pushup plank: 3 sets x 45 seconds (more or less depending on ability) with 30 second rest in-between
  • Push-ups:  3 sets x 15 reps
  • Block jumps:  3x15 reps
  • Approach jumps:  3x15 reps
  • Block jump - transition - approach and jump:  3 sets x 15 reps

2. Volleyball skills training 

  • Single arm touches:  3 sets x 50 reps
  • Self-pass (3 sets x 25 reps)
  • Self-set (3 sets x 25 reps)
  • Alternating self-pass / self-set (3 sets x 25 reps)
  • Wall passes (3 sets x 25 reps)
  • Wall passes; angle right (3 sets x 25 reps)
  • Wall passes; angle left (3 sets x 25 reps)
  • Wall sets (3 sets x 25 reps)
  • Wall pepper (10 sequences, as long as you can keep the ball alive)
  • Wall digging (3 sets x 25 reps)
  • Forward moving (walking) continuous self-pass: 3 x 60 feet; restart if ball drops
  • Backward moving (walking) continuous self-pass: 3 x 60 feet; restart if ball drops

3. Volleyball strategy training