Lesson 1 – Assessment & High-Intensity Fundamentals
• Warm-up (15 min): Dynamic stretches, agility ladder, short sprints, and ball-handling drills.
• Skill assessment (30 min): Passing, setting, serving, and hitting reps to evaluate each player’s strengths/weaknesses.
• Position-specific refresh (30 min): Fast-paced pepper drills, serve receive under pressure, and quick transition hitting.
• Game-like drills (15 min): 2v2 with specific goals (e.g., first ball side out).
Lesson 11+ – High-Level Competitive Training
At this stage, training shifts to continuous improvement and competitive simulation.
• Warm-up with ball control (10 min).
• High-intensity drills (40 min): Rotational systems (5-1 or 4-2), advanced serving strategies, block-defense coordination.
• Tactical scrimmage (30 min): 4v4 with real rotations, coaches giving in-game feedback.
• Conditioning under pressure (10 min): Quick rallies with sprint penalties for errors to simulate fatigue.
• Video analysis & reflection (optional): Review gameplay, decision-making, and strategies.
Lessons 4–10 – Advanced Systems & Tactical Execution
Each lesson builds intensity, with a mix of technical focus and tactical application.
Core Themes:
• Serving: Jump float & jump spin, serving zones, tactical serving.
• Blocking & Defense: Reading hitters, swing blocking, digging against power.
• Offense: Quick sets (1s, 31s, back row attacks), tempo variations, combination plays.
• Decision-making: Playing out-of-system balls, recognizing defensive gaps.
Sample Structure (per lesson):
• Warm-up (10–15 min): Movement, serving targets.
• Skill/tactical focus (30 min): e.g., blocking systems + transition attack.
• Pressure drills (30 min): e.g., 2v2 with set scoring conditions, or rally scoring to 10 where errors cost double.
• Game application (15–20 min): 4v4 scrimmage with tactical focus (e.g., must run a combination play every third point).
Lessons 2–3 – Serve Receive & Transition Play
• Warm-up (10 min): Reaction-based movement and ball control.
• Serve receive focus (30 min): Rotational serve receive patterns with pressure (e.g., 3 good passes in a row = success).
• Transition drills (30 min): Hit–block–defend–counterattack sequences; quick transitions from defense to offense.
• Small-sided games (20 min): 2v2 or 3v1 scenarios emphasizing serve receive and first-ball side outs.