Volleyball 排球

https://tinyurl.com/cfvolleyball

1. To appreciate structural warm up exercise having the potential in enhancing volleyball performance, based on scientific evidence.

2. To increase the serving accuracy and ball receiving confidence, through systemic approach.

3. To enhance teamwork.

• Warm up (15 - 20 mins)

• Serving, Receiving and Passing Drills (30 mins)

• Mock game  (45-60 mins)

• Cool down (5 to 10 mins)

Serving (with individual marking, at baseline and at the end of the training)

• Split into three groups

• (First group A) players in turns practice serving the ball for TEN times (upgrade to aiming for specific targets later)

• (Second group B) When group A players are serving, group B players stand on the other side to receive the serving balls.

• (Third group C) Group C players are responsible to collect and return the balls

• After all players of group A each complete the 10 servings, swap the group.

Passing

• • Have players pair up and stand facing each other, about 2-3 meters apart. One player tosses the ball to their partner, who must use their forearms to pass the ball back between each other.

• Free play

• Mock game

• Finish with static stretching exercises, such as hamstring stretches, quad stretches, and shoulder stretches. Make sure players hold each stretch for at least 20-30 seconds. 

• Debriefing