Volleyball Training Guide
Build your game, one skill at a time.
Practice serving, blocking and defense with a consistent routine. Adapt the example sessions to your experience, recovery and coach's guidance.
Serving
Underhand serve: Stand with your feet shoulder-width apart. Hold the ball in one hand and strike underneath it with the other. Practice 10 controlled repetitions, following through toward your target.
Overhand serve: Toss the ball in front of your dominant shoulder and make contact with your hitting hand at a comfortable high point. Practice 20 serves, concentrating on a repeatable toss.
Float serve: Use a firm contact with minimal spin. Practice 15 controlled serves, focusing on consistency before power.
Blocking
Position: Read the attacker and the ball. Practice aligning at the net with a partner.
Timing: Work with a partner to coordinate your jump with the attack. Keep your hands ready above the net.
Lateral movement: Practice short, quick steps along the net, arriving balanced before jumping.
Defense and setting
Reception: Watch the server and the ball with your knees bent and your platform ready. Practice receiving different serves.
Movement: Use controlled zigzag and direction-change drills to improve court positioning.
Setting: Work with a partner on consistent height and direction, using both hands to guide the ball.
Example weekly routine
| Day | Session |
|---|---|
| Monday | 10 min warm-up · 30 min serving · 30 min reception and movement · 10 min cool-down |
| Wednesday | 10 min warm-up · 30 min blocking · 30 min setting · 10 min cool-down |
| Friday | 10 min warm-up · 60 min practice game · 10 min cool-down |
Quality practice and consistency matter. Start at a manageable intensity and adjust the volume as you progress.