It is difficult to simulate 6v6 indoor or 2v2 beach competition right now, but volleyball coaches and directors are finding ways to inspire their athletes to continue to play the game at home, in addition to fitness workouts.

Academy Volleyball of Cleveland 17 Red Coach and Recruiting Coordinator Meredith Gromala says for their athletes “it’s doing the stuff we do in the gym just with a parent, a wall, and /or a sibling. Everything is the same. Honestly, the only thing not really being done is serving, unless they have access to a net.”

Below are some Sample Volleyball Specific Training Plans shared by JVA Clubs across the country that you are welcome to share with your teams.

Sample Training Plan #1

  • Ball control series
    Shuffle move back and pass on midline then shuffle back and pass with your angle, both sides. Short distance and long distance.
    2 ball passing: Toss high ball short, then athlete runs forward split feet and pass doing a down-up move, practicing as if from left back and right back so both angles are worked. Then shuffle back and toss ball over shoulder and pass a deep angle ball, from both left and right back.
  • Floor moves as a warm up on either hard wood floors or carpet. Floor moves are shadow defensive moves without a ball. Shin downs, full sprawl.
    Defensive shadow moves cross court and down the line then floor moves
  • Hitters self toss 2 step, 3 step, 4 step approaches.
    2 step- toss then step close jump and swing
    3 step- step, toss, then step close jump and swing
    4 step- step, step, toss then step close jump and swing
  • Transition footwork from block, off block, serve receive
    Blocking is all warm up movements
    Static blocking
    Swing blocking 2 step, 3 step, 4 step (for pins who triple block), 2 step off one foot to both pins
  • Finish with 5 minutes of stretching or foam rolling

Sample Training Plan #2: Coach runs the drill through live stream to the team with a ball and partner or a slant board/platform to simulate a passer. Coach is the setter.

Footwork. Each round is 1 minute and 30 seconds. Goal: run the drill at full speed for 8 rounds. Break in-between each round. Also, this drill can be applied to a defender, middle and a pin blocker.
Defense – athlete begins in base position then moves to read then to cover then back to base.
For hitters – athlete begins in base then moves to read to transition swing then back to base

  • 1st round: React to the setters decision to set outside or behind.
    Coach hits ball against platform so ball comes back at a high angle OR the coach can have another person toss a ball.
    Coach sets front or back
    Defensive players react to the set and proceed to base to read, to cover, and back to base.
  • 2nd round: Add Middle Blockers
    Coach hits ball against platform so ball comes back at a high angle OR the coach can have another person toss a ball.
    Coach sets front or back
    Blockers react to the set and proceed to the pin with blocking footwork. Next is transition footwork to attack which should be in the middle of the court (for middle blockers) behind the 10 foot line. Must land in a loaded position ready for approach footwork. Next is approach and swing. Back to base, which for the middle is in the middle of the court.
  • 3rd round: Add Pin Blockers
    Coach hits ball against platform so ball comes back at a high angle OR the coach can have another person toss a ball.
    Coach sets front or back
    Pin Blockers are begin in base. For outside hitters, take 3 steps into the court from the antenna for blocking base. For right side hitters, take 2 steps into the court for blocking base.
    React to the set and proceed to block the pin with blocking footwork. Next is transition footwork to attack, which should be outside of the court for outside hitters and just inside the line for right side hitters. Must land in a loaded position ready for approach footwork. Next is approach and swing. Back to base, which for the pins is either 2 or 3 steps in from the antenna.
  • Once all 3 positions have been added in to the drill ask the athletes to audible the location of the set once the set has been executed . Ie: Is the set on or off the net? Off the net means the set is at the 10 foot line or behind. Is the set in front or behind?

Sample Training Plan #3

Beach athletes can grab a parent, sibling or partner and try these drills shared by S3 Volleyball’s Ferary sisters on grass, pavement or sand if you have access to a sand court.

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Sample Training Plan #4

  • 5 Min Warm Up and Stretch
  • 15 Min Serving – Can be with a partner or against a wall. Float – hit with no spin
    • Stand 15’ from a wall and serve about 8-10′ high, flat, no spin
    • Make it tougher: use painter’s tape to make a target and try to hit
    • Use a basketball goal or trash can to short serve – make the ball go up and down into the hoop from about 30-35′ away
  • 15 Min Out of System (OOS) Setting Work – Work on this in a big open space like your driveway
    • 10 Self pass/Squat Pass Alternate: pass to yourself regular then do a full, deep squat and contact the ball on your way up
    • 20 Self Pass, Squat Pass 5’ Left or Right: pass to yourself then squat pass 5’ to your left, move the ball by dropping your left shoulder and put the ball up high by using your legs, then go to the ball and self pass then squat pass back to your right
    • 20 Self Pass, Set 5’ Left or Right: same as above but set the second contact
      OOS Set to Target. Set up some kind of target: like a basketball goal or a trashcan. Pass to yourself but make yourself move around, then try to set either with your hands or platform into the target.
      **Remember to play the second ball high enough for someone to jump and attack
  • 15 Min Play Catch – Need a ball, ideally a football, but a baseball or tennis ball will do.
    • Throwing: start open with your hips and shoulders, take a big step forward and rotate your hips and shoulders through the throw
    • You can throw directly to your partner or you can move them around to work on added depth perception and vision training

Sample Training Plan #5

  • 5 Min Warm Up and Stretch
  • Reaction Work. Works on: eye hand coordination, footwork, reaction time, reading angles. Need: Tennis Ball, Wall (any surface you can bounce a ball off), Partner
    • To Start: Player face the wall in defensive stance, partner stand behind the player with the tennis ball
    • Throw tennis ball to the wall, player catch off the wall (with or without a bounce)
    • Easy Version: Stand 12-15 Feet from wall
    • Tougher Version: players move closer to wall for shorter reaction time
    • Make it more game-like:
      • Catch the ball with straight arms like a volleyball play
      • Use a volleyball and play the ball up
      • ***No partner??? Throw a ball against an uneven surface like a tree and catch, or turn around and throw the ball backwards then turn around and try to catch:
  • 15 Min Serving. Can be with a partner or against a wall. Float –hit with no spin
    • Stand 15’ from a wall and serve about 8-10′ high, flat, no spin
    • Make it tougher: use painter’s tape to make a target and try to hit
    • Use a basketball goal or trash can to short serve –make the ball go up and down into the hoop from about 30-35′ away
  • Position Work – MB
    • 20 Quick Block jumps
    • 20 blocking footwork to the right (against the “Outside hitter”)
    • 20 blocking footwork to the left (against the “Right side hitter”)
    • 20 transition footwork each way, Remember: 1, 2, Hop!
    • 20 approach footwork –emphasis on last two steps open and jump up high
    • 10 Block the OH, transition to a 1
    • 10 block the right side, transition to a slide
  • Position Work – Pin Hitters
    • 20 Transition Footwork from Block
    • 20 Transition Footwork from defense
    • 20 Slow to fast approaches (go super slow until last two steps)
    • Wall Passing- 50 ½ kneeling angled each way, 50 standing left angle, 50 standing right angle, 50 right arm, left arm, both arms, 10 passing while squatting
  • Position Work – Liberos
    • 20 Line dig footwork drops, left, right, split
    • 20 Line dig footwork drops, right, left, split
    • 20 Line dig footwork, check the setter dump first, get deep down the line
    • Wall Passing- 50 ½ kneeling angled each way, 50 standing left angle, 50 standing right angle, 50 right arm, left arm, both arms, 10 passing while squatting
  • Wall Setting – 100 regular sets, 100 self set/wall set, 100 self pass to wall set
  • Position Work – Setters
    • Setting Clocks Footwork: Pick a spot as your “setter spot” and do your footwork back, back and off, off, forward and off, and forward
    • 10 Rounds no jumping
    • 10 rounds with a jump
    • 5 rounds jumping off of right leg:
  • 10 Min Tabata Conditioning. 8 Rounds of:
    • 20 Seconds Max Effort, 10 Seconds Rest
    • Alternate one round of burpees, and one round of squats
    • Total of 4 rounds of burpees and 4 rounds of squats
    • 4 minutes total

If you have a virtual training plan that you would like to share, email Briana Schunzel at briana.schunzel@jvavolleyball.org.