Dynamic Full Body Warm-up

Warm-Up : 5-10 mins

Defensive Emergency Touches

Drill 1 : 5-10 mins

• Best Warm Up Ever Group Warm up - This will be done as a whole group led by a coach on the microphone.  Each skill will be done for 1 minute in the following order. Forearm pass, Hand set, Tomahawk, Pokey, Slap Pepper, Handcuff Pepper, Speed Pepper, Pull Digs to Hard Driven/Emergency Touches, Lay Down Digs.

Drill 2 : 5-10 mins

• Triangle Setting - Player 1 will be at the net next to the antenna. Player 2 will be in a serve receive position. Player 3 (the setter) will start in the other serve receive position next to Player 2. (If you have a lot of players, pinch the players over to the sideline so you can utilize both halves.) Player 1 will toss or hit a ball to Player 2, Player 2 will pass to the middle of the court about 6 ft from the net. Player 3 will set Player1. 
• Beginners should catch and repeat. If you have an advanced group, you can keep this continuous with a “pass-set-hit” rhythm. Rotate positions every 2 minutes.

Attack Accuracy: Highlines and Cuts

Drill 1 : 5-10 mins

• Hitting A High Line - Player 1 will be on the South side of the court and Players 2 & 3 will be on the North side of the court.  The Player on the South side of the court will be a tosser.  After tossing, this player should go to the middle of the court, then shift to the cross court to play defense, read the shot, and then react, dig and catch the ball.  If numbers are large then have the tosser stay in the high line zone to catch
  1. Player 1 tosses ball to Player 2
  2. Player 2 passes ball to Player 3
  3. Player 3 sets ball back to Player 2
  4. Player 2 hits a high line shot

Drill 2 : 5-10 mins

• Hitting a Cut Shot - Player 1 will be on the South side of the court and Players 2 & 3 will be on the North side of the court.  The Player on the South side of the court will be a tosser.  After tossing, this player should go to the middle of the court, then shift to the cross court to play defense, read the shot, and then react, dig and catch the ball.
• 1. Player 1 tosses ball to Player 2
  2. Player 2 passes ball to Player 3
  3. Player 3 sets ball back to Player 2
  4. Player 2 hits a cut shot.

Drill 3 : 5-10 mins

• Around The World with Toss/Serve - Draw 7 boxes on the court. Short Poke line, Mid line Power, High Line, Deep Middle, Jumbo Cross Court, Hard angle, Cut Shot.  Each box should challenge the attacker to get the ball close to the sideline.  A player must hit spot 1 before moving onto spot 2.  Player finishes once they have completed all spots.  There should be one person tossing, one person passing and attacking and one person setting.  If you have more than 3 add to the attacking line.

Drill 4 : 5-10 mins

• High Line - Cut Shot - Live (only shots) - Draw a line from sideline to sideline on the South side about 15 feet from the net.  Players 1 & 2 will be Team A on the North Side.  Players 3 and 4 will be Team B on the South side.  Team A will start off as the tossing team and Team B will be receiving.  The first attack from the South side should be highline and the first contact from the North side should be a short attack in front of the line drawn.
  1. Team A tosses to Team B
  2. Player from Team B who passes hits a highline 
  3. Defender on Team A runs down and digs the highline from Team B.
  4. Defender from Team A attacks the dig so that it lands in front of the line drawn on court.
  5. Finish the play as if it is a LIVE game!
  6. Repeat by tossing to the other Player from Team B.
  7. Alternate the tosses for 8 rounds then switch sides of the net with Team A.