Planning in volleyball is very important for developing team and individual abilities of volleyball players. In planning process we should think about these questions:

1. how many cycles is necessary for chosen period,

2. how long one cycle lasts,

3. how much content and workload should be chosen for one cycle,

4. which way the chosen content should be organized in cycles,

5. how to harmonize workload and rest periods,

6. how to adapt volleyball players on high workload, taking care of their health.

Document of planning calls plan. Beside content, plan should consist goals, methods, principles, organization plan and offer ways how all these things can be accomplished. Content of a plan is complex, so coaches are in must to compile correct relations between contents. Composed plan is a project that defines  methods and ways in accomplishing goal-sport deed. In order to accomplish what we want, the plan should be accomplished too.

Volleyball plans should highlight:

1. togetherness in winning points and competitions,

2. specific volleyball movements,

3. level of sport accomplishment (State champion, Cup winner, World of Olympic champion),

4. duration of volleyball training session to master volleyball skills,

5. continuity in training process,

6. technical, tactical, physical and psychological preparation,

7. a lot training session with a ball.

1. Warming up and stretching (15 minutes)

2. Fast running – 5 x 40m (5 minutes)

3. Run accelerations – 5 x 40m (5 minutes)

4. Volleyball (15 minutes)

5. Running with max acceleration (25 minutes)

• 8 x 60m (8 sec approximately)
• 5 minutes break
• 6 x 40m (6 sec approximately)
• Stretching (15 minutes)

This is an example of first volleyball camp training. The training sessions at volleyball camps are different, but I will give you an insight into how training session could look like.

Training 1 (6pm – 7pm)

1. Warming up and stretching (15 minutes)

2. Jogging (7 minutes)

3. Football 2×12 (25 minutes)

4. Stretching (15 minutes)

Why should you attend volleyball camp?

Volleyball Camps give you intensive training sessions  that will improve your skills – no matter what your ability level. Volleyball Camps attract many of the most respected volleyball coaches in the country. This program is open to all players that like to play volleyball.  At camps players master the fundamentals, develop strength, technique, agility and gain game play experience.  Every single aspect of the game is explained and demonstrated, giving players a solid skill foundation to build upon in their clubs of high school level.

Advanced Camps

Advanced Camps are recommended for high school and club players with a commitment to the sport and the ability and motivation to play in college or become a professionals. Intense, and challenging programs improve position play, master team techniques and physical conditioning. Player’s in these camps are also encouraged to submit a coach’s letter of recommendation.

Both coach and athlete must have an understanding of why they are involved in the sport volleyball. That means that a coach must know why he is teaching the selected skills and also investigate the expectations and goals of the athletes involved in the program.

Three stages of learning are recognized and labeled beginning, intermediate, and advanced.

Beginning Stage

The goal of the beginning stage of learning is to develop an understanding of the concepts, principles, and mechanics involved in volleyball. Coach should explain the reasons why a skill is executed, present as few principles as possible without compromising the message, do not nee to discuss about movements and postures that the athlete will do naturally.

This phase of the learning process should be the shortest of the three.

Intermediate Stage

During this stage, the focus is on learning to perform the skills. Coaches will spend most of their skill-teaching time in this phase, especially if they work with young or beginning volleyball players.

Advanced Stage

This final stage of learning assumes that skills have been established in game related motor patterns. The player can at this phase focus on tactical applications.

General Principles of Teaching Volleyball Skills

There are many principles of teaching but the following list of principles have universal acceptance and have been found to be successful:

• keep any presentation simple by using carefully chosen words,
• use as few words as possible. Be sure to use consistent, memorable, and meaningful cues,
• demonstrate the skill frequently. Visual instruction often has more impact than verbal instruction,
• describe the desired end result and encourage the athletes to explore ways of achieving that result as long as the technique is biomechanically correct,
• communicate clearly why a skill is being taught and why it should be performed in a prescribed manner,
• make all learning activities compatible with the skill level of the players,
• provide cues, hints, and technical information as needed,
• keep activities challenging and fun,
• use drills that duplicate the way a skill will be used in competition.

Evaluating Individual Skills

Evaluating the skills of an individual is a difficult task particularly in a team sport where it is initially difficult to determine an individual’s effectiveness as part of a team. Possibly the best method of evaluating individual skills is a simple estimation of each candidate’s skills on a coach-designed checklist. Another series of tests of basic athletic ability could also be given. For example, that can be a jump and reach test.

Evaluating an Individual’s Game Ability

Once an individual’s fundamental skills are evaluated, a coach should evaluate athlete’s ability to combine his skills with the game sense, and competitive drive for effective team effort. The athlete must be viewed in relation to his teammates and her teammates evaluated in relation to the individual athlete.

Squad and Team Organization

Before the final selection of players is made, the coach must decide whether he will organize a distinct team or teams, or a single squad. The squad or teams should be selected, if possible, at least two weeks and no later than five practices before the first game. This will give the coach time to work with these groups and formulate a team. It is important that the players in each group work and scrimmage together so that they can play as a team in the next match.

The selection of a squad is easier initially but demands more time and effort on the part of the coach throughout the season. The flexibility offered by the squad arrangement generally produces the best competitive results.

Player Combinations

Combining individuals for team play is a very difficult decision for any coach. For junior high volleyball teams, all players should receive instruction in all the skills. Later, as the coach and players become more familiar with each other, certain players will acquire specific duties and player positions.

A setter must possess all the game skills and display intelligence and game sense as well as complete knowledge of what the coach wishes to accomplish. The setter must have quick feet and body agility in order to position herself in proper position to receive the pass and then set the ball to a hitter. Body balance and body position related to the hitter are important factors for a proper set to occur.

Spikers and blockers are frequently physically tall with a strong jumping ability. The success of the spike is dependent upon timing, precision, and direction of the force imparted to the ball. Good blockers must be able to read the setter’s set and react. A blocker takes pride in her ability to stop the other team’s attack.

Diggers must possess all the game skills. Diggers must have a keen sense of the flow of the game in order to react to the opponent’s attack.

There are two different methods to compose a team. The coach has a choice of: (1) choosing team tactics to suit the players, or (2) choosing players to suit the team tactics. In most cases, only the first option is possible since the coach must choose his team from a specific group of players. This means that a coach must compromise between his ideals as a coach for the capabilities of the players.

To compose a team, a coach ideally needs tall and mobile players. However, on a junior high school team, there are never enough tall and skillful players to pass the ball, to forcefully spike a ball, and to excel in back court play. A coach has to form his team out of players with different physical, emotional and social abilities. A coach must take this diverse group of athletes and choose an optimal team system that puts each player in a position to have some form of success.

The first method entails the coach making all the decisions and demanding that players follow instructions without asking questions. This is described as the “authoritarian” style. This style may help the athletes learn to follow orders, but will not necessarily help the young athletes develop thinking skills and personal qualities.

Another style, which may seem easier to adopt if the coach has little experience, is to let the players run the program. This is the easiest style to put into practice. There is little danger of the coach making uneducated or embarrassing mistakes. Unfortunately, the greatest shortcoming with this style is that the coach will not be helping the players learn skills and values.

The third coaching style is to let the players share in the decision-making process. Unless young people are given the opportunity to express opinions and make decisions, they will not become responsible adults. This coaching style is described as the “cooperative” and is the most difficult to develop because athletes and coach both want to win, but may have different ideas about how to accomplish this task.

With the “cooperative” approach, the coach must decide how much he needs to structure and organize the program,but should keep in mind that players’ suggestions often may not really contribute to the total scheme. But if athletes are made to feel important and that some of their ideas will be adopted the athletes will work harder.

A cooperative coaching style will help the coach develop a good working relationship with his players. The athletes will show more respect and be more willing to listen if they know that the coach is genuinely interested in their opinions.

Programme lasts for 10 weeks and its made particuralry for volleyball players.

If you would like to jump higher, you should try it.

And don’t forget to stretch yourself before and after doing these jumps cause it’s the most important part of any trainig session.

So, good luck to all of you.

Week 1

1. Skipping – 100 jumps
2. Step Ups – 3 sets x 10    Rest btw sets – 20 secs
3. Max Standing Board Jump – 10 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 10 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 2 sets x 3    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 5 sets x 3    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 10 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 10 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 3 times this week.

Week 2

1. Skipping – 120 jumps
2. Step Ups – 3 sets x 15    Rest btw sets – 20 secs
3. Max Standing Board Jump – 15 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 15 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 2 sets x 5    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 5 sets x 3    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 15 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 15 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 4 times this week.

Week 3

1. Skipping – 150 jumps
2. Step Ups – 3 sets x 15    Rest btw sets – 20 secs
3. Max Standing Board Jump – 15 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 15 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 3 sets x 5    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 5 sets x 3    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 15 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 15 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 5 times this week.

Week 4

1. Skipping – 170 jumps
2. Step Ups – 3 sets x 20    Rest btw sets – 20 secs
3. Max Standing Board Jump – 20 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 20 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 4 sets x 5    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 5 sets x 4    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 20 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 20 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 3 times this week.

Week 5

1. Skipping – 170 jumps
2. Step Ups – 3 sets x 15 Rest btw sets – 20 secs
3. Max Standing Board Jump – 15 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 15 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 4 sets x 5    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 5 sets x 4    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 15 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 15 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 5 times this week.

Week 6

1. Skipping – 170 jumps
2. Step Ups – 3 sets x 15    Rest btw sets – 20 secs
3. Max Standing Board Jump – 15 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 15 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 4 sets x 5    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 5 sets x 4    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 15 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 15 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 6 times this week.

Week 7

1. Skipping – 200 jumps
2. Step Ups – 3 sets x 25    Rest btw sets – 20 secs
3. Max Standing Board Jump – 20 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 20 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 3 sets x 10    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 6 sets x 4    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 20 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 20 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 3 times this week.

Week 8

1. Skipping – 200 jumps
2. Step Ups – 3 sets x 25    Rest btw sets – 20 secs
3. Max Standing Board Jump – 20 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 20 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 3 sets x 10    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 10 sets x 3    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 20 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 20 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 2 times this week.

Week 9

1. Skipping – 200 jumps
2. Step Ups – 3 sets x 25    Rest btw sets – 20 secs
3. Max Standing Board Jump – 20 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 20 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 3 sets x 10    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 10 sets x 2    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 20 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 20 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 6 times this week.

Week 10

1. Skipping – 200 jumps
2. Step Ups – 4 sets x 30    Rest btw sets – 20 secs
3. Max Standing Board Jump – 25 jumps    Rest btw sets – 5 secs btw each jump
4. Maximum Spike Jumps – 25 jumps    Rest btw sets – 10 secs btw each jump
5. Split Jumps – 4 sets x 10    Rest btw sets – 30 secs btw each jump
6. Maximum Block Jumps – 10 sets x 3    Rest btw sets – 30 secs btw each jump
7. Calf Jumps – 25 jumps    Rest btw sets – 5 secs btw each jump
8. Double Jumps – 25 jumps    Rest btw sets – 20 sec jumps

Programme should be completed 4 times this week.

Plyometrics is the most commonly used training method to increase vertical jump power. It “bridges the gap between strength and speed”.

There is little to separate the three training methods when it comes increasing vertical jump performance. However… there is one type of training that seems to increase vertical jump the most…

Combining weight training with plyometric training.

Studies are showing that a plyometric program that runs along side a weight training program produces optimum results.

One final point… a training program to increase vertical jump performance should not focus purely on the development of your leg power. It has been shown that the arms contribute an average of 10% to takeoff velocity during a jump!

Here is an example of trainig program

Do the weight exercises Monday and Thursday. Do the jumping exercises Tuesday and Friday. Weekend is for rest and practise on your game.

Quality of the exercise is much more important than quantity. 5 reps of proper form will get you in the air much higher than 20 reps of poor form. Also, if you want an explosive vertical (who doesn’t!), you must train that way! Do every exercise as explosively as possible and go for maximum height. You’re vertical will improve like you never thought possible if you go for more distance on every jump. This is telling your body that you need to get HIGHER.

Your workouts should not last more than an hour. If they are, don’t rest as long. You should rest 2 minutes in between sets. Pick a weight for each exercise that you can do no more than the set number of reps with. If you can do any more, you are not getting the best possible workout. It is very important that you progress with the weights (and with jumping-the reps) as much as possible. If you don’t increase the weights and reps, you’re muscles think they don’t have to get any stronger and your vertical won’t get anywhere.

Use a training log. Keep records of the exercises, reps, sets and weight for each exercise. Make sure that you are increasing the amounts regularly. Also, it is a good way to remember what weight and reps you use for each exercise. Watch out for overtraining!! Overtraining can lead to permanent joint damage and early-onset arthritis.

Weeks 1-3 STRENGTH TRAINING

Weights – Mondays, Thursdays

1. Squats/Jumps – 3 x 10, 20 touch jumps after each set
2. Calf Raises/Jumps – 3 x 10, 30 mini-hops after each set.
3. Lunges/Jumps – 3 x 10, 10 one leg jumps after each set.
4. Presses – 2 x 20 (quickly as possible)
5. Shrugs – 2 x 15 (quickly as possible)

Jumping – Tuesdays, Fridays

1. No Arm Jumps – 2 sets x 15
2. One Leg Hops – 2 sets x 10 (each leg)
3. Squat Jumps – 2 sets x 20
4. Tucks – 2 sets x 20
5. Slow Squats – 1 set x 10
6. Calf Hops – 3 sets x 25

Weeks 4-9 SPEED WORK

Weights – Mondays, Thursdays

1. Squats/Jumps – 3 sets x 10 – 30 touch jumps
2. Lunges/Jumps – 3 sets x 10 – 10 lunge jumps
3. Calf Raises – 3 sets x 10 – 50 mini-hops
. Leg Presses – 2 sets x 20 (do quickly)
5. Presses – 2 sets x 10
6. Shrugs – 2 sets x 10

Jumping – Tuesdays, Fridays

1. Squat Jumps – 2 sets x 50
2. Laundry Jumps – 2 sets x 20
3. Chair Jumps – 2 sets x 20
4. Stair Jumps – 3 sets (one stair at a time)
5. Slow Squats – 1 set x 10
6. Calf Hops – 3 sets x 40

Weeks 10-15 – POWER WORK

Weights – Mondays, Thursdays

1. Squats – 3 sets x 8
2. Calf Raises – 3 sets x 10
3. Leg Presses – 3 sets x 10
4. Leg Extensions – 2 sets x 20
5. Lunges – 3 sets x 10

Jumping – Tuesdays, Fridays

1. Line Jumps – 5 minutes
2. Squat Jumps – 2 sets x 75
3. Chair Jumps – 2 sets x 30
4. Depth Jumps – 2 sets x 15
5. Box Jumps – 2 sets x 20
6. Reactive Jumps – 2 sets x 15

And one more thing

The  suggested reps are a suggestion for the starting reps only! Everyone is different. If you think you can do better, increase the jumping reps, but be careful not to overtraine yourself. In the weights, if you can do one extra rep increase the weight, but not the reps.

Don’t forget to  stretch yourselves, it is the most undervalued component of training, but most important one. Do it for at least 15 minutes before and afrer every exercise, and you’ll be protected from injuries.

While plyometrics is a very effective form of power training (and volleyball-specific), there are some important considerations to consider before adopting this form of conditioning into your routine.

Remember firstly that explosive power is a function of both strength and speed of muscular contraction. Volleyball plyometrics exercises will help condition your neuromuscular system to apply a greater level of force in a shorter period of time. However, if you lack basic strength, their effectiveness will be limited.

With plyometric movements, a muscle is loaded and then contracted, in a very fast sequence, using the muscle elasticity, tendons, strength, and all the tissues that are around the muscle. The end results are higher jumping ability, faster and stronger running, and hitting more powerful..

The speed of your muscle contractions are increased to produce an explosion of power, that will put you in the top of your game. You will without question be able to reach your true potential. Your start will be quicker, your jump will be higher, and your overall performance will be more than you thought possible.

Plyometric training exercises are used to strengthen the tissues to train the nerve cells to contract in such a way which creates an explosive movement in as little time as possible. Plyometric movements consist of a very fast lengthening movement of the muscle, then a brief rest, and then a very fast and powerful shortening of the the muscle.

With everything working together in such a way, the force is automatic. But to achieve your goals, you need to understand what is needed by you. Training for any activity takes proper nutrition, mental awareness, desire, dedication, commitment, focus, and hard work. To bring your game to the next level and to play like you only dreamed of, then you have to train using plyometrics.

Your training must include the proper diet. Without the proper nutrition, your chance of injury increases and your muscles wont become stronger.

It’s not your physical training that increases your muscle strength, its your nutritional intake. Nutrition is the most important ingredient involved in any training program. Don’t try to take any short cuts with your diet. Its the correct diet that will bring you to the top of your potential and ability. And it also is what will keep you performing at the top. Train smart, train hard, and use plyometric training exercises as a regular part of your training program, and you will achieve your full potential.

This sample program consists of two volleyball plyometrics sessions per week. This is perfectly adequate to convert strength in sport-specific power and reduces the risk of over-training that can occur with more sessions each week.

Plyometrics (Lower body plyometric drills and Upper body plyometric drills) are usually performed during the mid to late pre-season phase of training. The closed season and early pre-season can be used to develop functional and maximal strength, which is then converted to explosive power.

Because these volleyball plyometrics exercises require maximal effort and a high quality of movement, don’t perform any other training immediately before – such as endurance runs, resistance training or speed training. Of course it goes without saying that a thorough warm-up should be completed first.

The following key points should be remembered :

• always warm up and stretch especially the legs,
• explosive movements are required for optimum results,
• correct foot placement is essential – aim to land with your ankle fixed,
• adequate recovery between reps can not be stressed enough,
• use only your body weight when performing plyometric exercises,
• keep your body balanced by maintaining a high knees up thumbs position,
• avoid damped landings; use sprung floors, dry grass or an athletic track.