Dynamic Full Body Warm-up

Warm-Up : 5-10 mins

Tuesday AM Coach Demos

Timing Steps. Footwork, Armwork

Drill 1 : 5 mins

• Approach Work - Find each player’s distance by having them start an arm’s distance from the net and performing a full speed approach into the court. Make sure they approach at an angle to find their left-side distance and that they approach straight back for their right-side distance. Use a 4 step approach: Right handed - Right, Left, Right Left, Left handed - Left, Right, Left Right. Once they know their distance, (they can mark it in the sand or put a flip-flop outside the court as a cue) have the athletes go through their pass to approach work WITHOUT a ball. Fake the pass, shuffle and take an approach.

Drill 2 : 10 mins

• Attacker Go - Coach Throw - Attacker will do a “fake pass” and shuffle into their 4 step approach. Coach will wait for the first step and then toss a set. Keep the tosses off the net (3 feet) and focus on the timing of the last two steps. Complete on both sides of the court.

Drill 3 : 10 mins

•  Hitting Lines - Start by placing a setter 6’ from the net in the middle of the court on both sides of the net. Everyone else can have a ball and be in a line on one side of the court. The player with the ball should start in serve receive position and toss the ball to the setter. The setter will then set/pass/hit the ball back to the player in serve receive position who will pass back to the setter again. After this pass, the setter will set a ball for the attacker to hit over the net. After attacking the player should go grab their ball and get in the line on the other side of the net. Start hitting as left sides and then move to the right sides. 5 mins each.

Drill 4 : 10-15 mins

• 8 Sideouts - Each team will get 8 side out opportunities, 4 from left and 4 from right. Depending on level, initiate the points with a coach toss, coach serve or player serve. Players siding out can hit on an empty net, at defenders, or against a full defense and play out the point. Focus your feedback on the approach!

Swing Mechanics - Power/Snap, Cross-Body, Wrist Away, Power

Drill 1 : 5 mins

• Learning How to Throw - Have players throw a tennis ball or volleyball back and forth. Start with feet and shoulders facing your partner. Rotate allowing non hitting shoulder to point at target and hitting elbow to go back. “Wave hello to someone behind you.” Focus on getting the players to sequence their bodies utilizing stretch and a loose lag. Hip. Chest. Elbow. Hand.

Drill 2 : 5 mins

• Toss and Downball - Complete same as drill above, but players should do a two handed toss encouraging both hands to rise into the nike. Find the hitting motion. Concentrate on high contact and hitting to your partner. Don’t let the ball bounce. Extra credit if they pass or dig to themselves instead of catching. 

Drill 3 : 25-30 mins

• - 8 Sideouts - Each team will get 8 side out opportunities, 4 from left and 4 from right. Depending on level, initiate the points with a coach toss, coach serve or player serve. Players siding out can hit on an empty net, at defenders, or against a full defense and play out the point. Round 1: Hard Cross. Round 2: Cross Body. Round 3: Wrist Away.