Competing successfully in any
sport is more than learning the sport's skills. It is also learning how to
prepare your body for the rigors of sport and how to master the mental side of
the game. And, at some time or other for most athletes, it is learning how to
come back from an injury.
The Club is committed to
providing the athlete with all these tools, To accomplish that, we provide a
program that develops the whole potential of the athlete, paying attention to
what prepares and preserves the body physically, what provides a psychological
advantage and decreases the roadblocks to performance.
All the athletes in the Club
learn how to condition their body; strength, speed and agility training are an
integral part of practices. We incorporate speed and agility routines. We
stress healthy eating and a realistic body image, being especially alert for
signs of eating disorders or poor nutrition. We emphasize the necessity of
taking care of your body so it can take care of you. The goal is to prevent
problems before they happen.
Most everyone realizes there is
a very important mental component to successful performance. At the top levels,
the physical difference between one athlete and another is negligible. The
difference between first and second often is being mentally tough.
We take each athlete through a
season long, structured program to demonstrate how to set goals and how to
achieve them. We teach them how to recognize their own style of problem solving
and how to improve it. We show them how to take control of the doubt and
anxiety that hinders everyone. These skills are useful in every aspect of life,
family, school and career, as well as sport.
We work extensively
on team building, too. We guide the players to an understanding of the
interrelation between doing what you want and taking care of what others around
you need. We help them develop an ability to look beyond instant gratification
to the benefit of joint effort in working toward a common good. We stress using
good communication skills. We encourage them to analyze situations
realistically, and we insist they take responsibility for the consequences of
their choices. None of these skills are easy to acquire. All of them are
worthwhile.
Building competence and
confidence for sustained competitive excellence.
- This information applies
to both female and male athletes who play volleyball indoors and outdoors.
- The beach sidebars
describe information on areas of the game that need special development when
playing the Olympic sport of beach volleyball.
- The physical development
competencies are based on age and maturation while all other competencies are
based on your playing and volleyball experience.
- Each phase indicates a range of years of
experience which are approximated. Many of you will advance more
quickly.
In the beginning stages, you’re going to learn the basic
skills, terminology and rules of the game and how to use those skills in
competition. Many of you will be experiencing organized, competitive volleyball
for the first time and may be playing in your YWCA, YMCA, Boys and Girls Club or
church youth leagues.
- How to assume various
ready positions.
- How to shuffle,
crossover step, step crossover step, stop and keep your balance.
- Beach:
How to move in the sand.
- How to watch and follow
a ball and move to it quickly.
- How to get into a medium
high body ready position.
- How to meet the ball
with balanced “base” and arms held together like a “platform.”
- How to approach and jump
explosively.
- How to swing your arm
fast and high, contacting the ball with your hand open.
- Beach:
How to hit the roll shot.
- How to overhead pass the
ball over the net and to your teammates.
- How to use the underhand
serve to begin play.
- How to overhand throw a
ball.
- How to watch the hitter,
time a jump with blocking motion and land safely on both feet.
- How to use quick
movement to get into a low ready position and pursue balls that are hit or
tipped into your main area of responsibility.
- How to initiate digging
by lowering the body and moving your “platform” under the ball faster than the
speed of the ball.
- How to experience the
fun of using your volleyball skills in game situations.
- How to enjoy challenge
and respond with your best effort.
- How to move quickly and
be in the right place on the court before the ball arrives.
- How to learn to play the
game.
- How to learn the basic
rules of the game.
- How to be a good
listener.
- How to use new ideas you
learn to become a better player and person.
- How to follow directions
promptly and accurately.
- How to treat others, as
you would like to be treated.
- How to work together
with your teammates to achieve a common goal.
- How to deal effectively
with the frustration and anger that sometimes occurs in sports.
- How to accept a role and
fulfill responsibilities to your team.
- How to control and move
your body in a balanced position quickly and efficiently.
- How to do simple
exercises to begin conditioning your body for volleyball strength and
flexibility.
Congratulations on your advancement to this level. You
are no longer a beginner and are ready to move on to more advanced skills and a
more complete understanding of the game of volleyball. Many of you may be
practicing and playing in 12 and under as well as 14 and under age divisions,
Girl and Boy Scouts, elementary or middle school level of competition.
- How to follow the
direction and speed of a served ball, move to a good position, and redirect it
to the “target” for your teammate to set.
- How to use proper
footwork in a full, running approach with a big back and forward arm swing for
a higher jump and more power.
- How to hit different
attack shots (crosscourt, line, tip, roll).
- How to adjust the
footwork and timing of your approach to fit different positions in an
offensive system.
- Beach:
How to hit misdirection and placement shots.
- How to run to the target
area, react to the pass and move under the ball.
- How to backset and use a
variety of sets to give the ball to different attackers.
- How to serve overhand
and use a “floater” serves.
- How to develop serving
strategies to be used against opponents.
- Beach:
How to use the wind and sun to your advantage. How to serve the sky ball.
- How to read the
opponent’s pass and determine which attack options are possible.
- How to read the set, the
ball flight and then the hitter’s approach to move into the best position to
block.
- How to use the proper
footwork for blocking anywhere along the net.
- How to time the reach
and penetration of the arms and hands in the block against the arm swing of
the attacker.
- How to always contact
the ball on the opponent’s side of the net.
- How to read the attack
and defend your area from a stable and balanced base, digging with both arms.
- How to prepare for the
next ball coming to you, physically and mentally.
- How to dig the ball to
the target so that your team may set and counter-attack.
- How to go to the floor
safely (from a low position) for a ball by using sprawls, rolls or dives to
keep it in play.
- How to pursue the ball
automatically, even outside the court boundaries.
- How to read the
opponent’s play and use all six fundamental skills.
- How to improve your
skills to “better the ball” and create flowing team play.
- How to use goal-setting
skills to set and achieve goals in the most effective and efficient way.
- How to read the
movements of your opponents and teammates and make the best decision regarding
where to go and how to handle the ball.
- How to play the mental
chess game of volleyball – patiently making plays while working to create the
opportunity to win the rally.
- How to communicate with
your partner (beach)/teammates before and during rallies.
- How to communicate
(verbal and non-verbal) effectively with your teammates and coaches both on
and off the court so that you develop respect for each other.
- How to develop healthy
habits and a healthy outlook on life, including being internally motivated,
handling stress properly, eating nutritious foods, hydrating properly to help
your volleyball performance.
- How to be unselfish in
thought and action by always thinking of your teammates and team first.
- How to develop a
well-conditioned body to meet the demands of volleyball and remaining injury
free.
- How to improve your
ability to jump higher and spike the ball harder.
- How to hit effectively
from different body positions during game play situations.
To get to this level you have already learned the six
fundamental skills and the fundamentals of team play. The time is right to
polish those skills further and to add some complimentary skills and abilities
that will help you become a more competitive player. Many of you 16 and under,
middle school and high school students may be practicing and competing at this
level.
- How to pass the ball
outside your body line and to the target used in your team’s system of play.
- How to cooperate,
communicate and coordinate passing with your teammates in a three or
four-person serve-reception formation.
- How to make the right
selection of shots to hit different areas of the court and to hit at three
different tempos.
- How to use different
footwork and timing patterns to perform quick and combination attacks,
one-foot take-offs, inside-out and outside-in approaches.
- How to react against
blockers.
- How to jump set and get
the proper timing between your set and the hitter.
- How to set a hittable
ball consistently to all positions.
- How to set using the
forearm pass.
- How to set from off
balance and away from the net.
- How to serve both
topspin and float serves to different zones on the court.
- How to perform the jump
serve.
- How to apply your
serving strategy to attack your opponent’s weaknesses.
- How to read the oncoming
attack and time your block for it.
- How to work with your
teammates to form a double block and to adjust to different attack options and
angles.
- How to block
aggressively and direct the ball down for a “stuff”.
- How to coordinate your
back-row defensive position with your front-row blockers.
- How to see the attack
coming and be ready to move aggressively for any ball in the proper time
sequence: overpass, setter attack, then first, second and third tempo
attacks.
- How to move from base
position to the area of the dig.
- How to recognize and
understand the strengths and weaknesses of the opposing team and your own team
and use them to your advantage.
- How to scout and plan
strategy against opponents.
- How to coordinate
transition attack and defense.
- How to focus on your
game/match goals and maintain that focus throughout the ups and downs of the
competition.
- “Life between contacts”
– how to actively support your teammates when they are playing the ball.
- How to enhance your
psychological skills.
- How to equally treat
individuals who are different physically, culturally and ethnically than you
are.
- How to develop your
understanding of teammates, coaches, officials and support personnel.
- How to develop your
leadership skills.
- How to manage your time.
- How to expand your
vision on the court.
- How to be a cooperative,
responsible, self-reliant team member.
- How to recover quickly
and repeatedly to a balanced, ready position for the next action on the court
throughout a highly competitive match.
- How to begin
conditioning training on a year round basis and safely use resistance
training, low impact plyometrics and stretching, to improve your abilities and
protect yourself from injuries.
You’ve been playing and practicing volleyball for a
number of years now and you are ready to become an advanced player. Many of you
will be entering college now. Many of you may be training and competing in 18
and under age group competition, as well as high school or possibly even the
Youth National Team or your Region’s High Performance Team.
- How to redirect fast
moving balls to the target and increase the accuracy of all of your passes.
- How to perfect your
passing and effectively use two or three person passing formations.
- How to see and react to
the movement of the block to hit the best shot.
- How to hit sets of
various difficulty and operate in an audible offense.
- How to use a wipe-off,
high seam and other methods of “tooling” or taking advantage of the block.
- How to attack
effectively from the back row.
- How to be creative in
running your offense and getting the ball to the hitter with the greatest
chance of scoring.
- How to disguise your set
against the flow of the opposing defense to create a one-on-one or a
one-on-none opportunity for your hitters.
- How to jump serve to
specific zones.
- How to serve jump
floaters.
- How to serve hard from a
deep serving position.
- How to block multiple
attacks.
- How to use three person
blocks against your opponent’s hitters.
- How to keep extending
your effective range to control hard-it balls outside of your zone.
- How to develop a
defensive attitude to pursue any ball relentlessly.
- How to develop a
complete set of defensive techniques that will enable you to handle any
circumstances.
- How to practice all of
your skills to gain more precision and consistency.
- How to play within your
strengths and weaknesses to achieve optimal and consistent competitive
results.
- How to learn most skills
to achieve automatic, reflexive performance on the court.
- How to take ownership of
your conditioning development.
- How to develop and
maintain a positive attitude of giving your maximum efforts all the time
whether it is conditioning training, a daily workout or a highly competitive
match.
- How to identify and
understand your value system and use it in establishing and achieving post
interscholastic career objectives.
- How to be aware of the
college recruiting process and the collegiate governing regulations, which may
apply to you.
- How to use more
advanced, explosive lifts in your resistance training to develop greater
strength, limb velocity and power.
- How to incorporate more
advanced plyometrics and drills in your training for greater horizontal and
vertical movement speed.
- How to advance speed and
agility training for greater foot and arm quickness.
- How to maintain
volleyball specific mobility for harmonious physical development and injury
prevention.
At this stage in your development you have probably been
playing volleyball for 12 or more years and the basic skills of the sport have
become automatic. You are at ease with the more complex aspects of the game and
you are well experienced in highly competitive competition. During this phase,
you may be training as part of the Junior National Team, the World University
Games Team or part of a national caliber collegiate program.
- How to review and
evaluate your passing performance critically and any of your skills as needs
dictate.
- How to perform in a two
person passing formation.
- How to adjust to
different passing systems.
- How to react quickly to
all relevant visual and verbal cues and be available to attack at all times,
with a mixture of shots (line, crosscourt and high seam).
- How to use deceptive
techniques to create defensive flow rather that reacting to it.
- How to disguise the
release of your set for maximum effectiveness.
- How to match your best
options against the opponent’s weaknesses.
- How to increase the
velocity and accuracy of your serves.
- How to deliver a more
deceptive jump serve.
- How to select the best
service technique for the circumstances: float, top spin or jump serve.
- How to switch blockers
to best position yourself and your teammates to stop a given attack or
specific opponent.
- How to use alternative,
more sophisticated means of ball control to dig balls up to the target.
- Beach:
Partner match-ups need to be consistent.
- Your skills, ability to
read opponents and anticipation must be automatic and highly consistent.
- How to perform at a
consistently high level from one competition to the next.
- How to attain a
broadened understanding of the game.
- How to not only minimize
your weaknesses and maximize your strengths, but quickly recognize them in
your opponents and use them to your team’s advantage.
- How to compete with
yourself to become the best you can be.
- How to learn and adopt
socially appropriate behavior.
- How to deepen your
commitment to volleyball.
- How to develop
self-reliance and self-determination.
- How to display excellent
sports behavior.
- How to accept the
responsibility of being a role model for younger, aspiring athletes.
- How to achieve the goal
of maximal strength and power through resistance training and plyometrics;
engage in high-level conditioning.
- How to achieve maximum
quickness, speed and agility through resisted and assisted movement drills.
- How to avoid the
potential hazard of injury following the principles of safe conditioning and
performing regular stretching.
- How to recover quickly
from increased training demands while utilizing proper nutrition and other
ethical and legal methods.
- How to identify
potential overuse situations and plan your training strategies to avoid them.
You are among that limited number of athletes from which
our national team will be selected for international competitions, including the
World Championships and the Olympic games. During this phase, you may be
training and competing on the A2 team, in Professional Leagues and/or possibly
the National Team. For you, the highest standards of performance and success at
the world-class level are the only goals.
- How to pass consistently
at a minimum 2.5 (out of 3.0) passing average against the world’s toughest
competition.
- How to be adaptable in
adjusting your attack to various opponents.
- How to be creative in
developing your own attacking style and selection of shots.
- How to perfect your
deceptive skills.
- How to run an audible
offense.
- How to increase your
repertoire of setter attacks and to select the appropriate attack to defeat
any block.
- How to increase the
velocity and consistency of the jump serve.
- How to develop a
complete tactical and technical repertoire of serves, to know the strengths
and weaknesses of each and when/where they should be employed.
- How to always contact
the ball on the opponent’s side of the net.
- How to read an
opponent’s offense and critically evaluate it with respect to blocking schemes
and tactics.
- How to read and commit
block according to each situation.
- How to use advanced
defensive techniques creatively and spontaneously and use your own abilities
for great defensive play.
- How to use advanced
cognitive, technical and tactical skills to win at the international level.
- How to maintain
excellent performance when under the greatest pressure.
- How to develop an
extensive repertoire of skills in addition to specialized role refinement as
needed by your team.
- How to contribute to the
game outside of on-court performance.
- How to be one who
influences your team positively vs. someone who is easily influenced.
- How to become an
ambassador for the sport of volleyball.
- How to achieve and
maintain maximum levels of strength, power and quickness while developing
greater endurance for repeated power movements.
- How to maximize recovery
and overuse-injury prevention strategies.