19U Volleyball Training & Conditioning

Warm-up & Mobility (8 minutes)

• 0:00–0:30 — Dynamic joint prep (ankles, knees, hips, shoulders): 3 reps each (heel walks, butt kicks, arm circles, T-spine rotations)

• 0:30–3:00 — Dynamic movement circuit (2 rounds): A-to-B shuffles (10 yds), carioca (10 yds), reverse sprint (10 yds), 3 vertical reach jumps (walk back) — focus on quick feet and posture

• 3:00–5:00 — Active mobility + banded shoulder pull-aparts (2 x 15) and scapular push-ups (2 x 10)

• 5:00–8:00 — Dynamic volleyball warm ball: partner toss passing (medium pace) progressing to controlled overhead setting — emphasize ready position, platform angle, and using legs for sets

Technical Block: Serve & Serve Receive (12 minutes)

• 8:00–9:00 — Quick chalk talk (30–45 sec): objectives — consistent contact on serves, platform angles in receive, communication

• 9:00–13:00 — Serving progression (4 min)

  • Players line up for 3-step or 4-step jump serve practice (choose level). Each player serves 4 times focusing on toss consistency and hitting shoulder-height target. Coach gives one cue per player (toss, knee drive, contact).

• 13:00–20:00 — Serve receive rotation drill (7 min)

  • 3-pass lanes: Setter in zone, 2 receivers + server. Server serves to lanes; receivers must pass to target (setter). Emphasize platform angle, moving to ball, target placement. After 3 serves rotate. Coach feeds 1–2 corrective cues per rotation. Add pressure: target points for pass-to-target.

Skill Block A: Passing & Transition (12 minutes)

• 20:00–21:00 — Brief emphasis: footwork and platform control for transition to offense

• 21:00–27:00 — Partner wall/target passing (3 min): short compact platform reps — 30 seconds on/15 off — reinforce posture & legs

• 27:00–32:00 — Live 3v3 baseline transition game (5 min): teams start with serve receive; after pass to setter, transition to quick attack within 3 contacts. Scoring: successful kill or controlled side-out wins point. Focus: accurate pass to setter and quick movement into attack positions. Coach stops play for form corrections quickly.

Skill Block B: Setting & Hitting (14 minutes)

• 32:00–33:00 — Quick cue: hand shape, leg drive, setter-target relationship

• 33:00–38:00 — Setter technical reps (5 min): short toss to setter from 5–7 yds, focusing on footwork, consistent release, and placing to hitting target. 3 reps per setter then rotate.

• 38:00–44:00 — Hitting approach & timing (6 min): hitters work with toss/coach setting from 3–4m. Emphasize approach (last two steps), arm swing, and snap through contact. Each hitter takes 6–8 swings focusing on hitting line vs cross.

• 44:00–46:00 — Quick setter-hitter combo (2 min): 1-2-3 tempo reps—setter runs to get set, hitter times approach for attack.

Team System Drill: Live Side-Out Work (12 minutes)

• 46:00–47:00 — Quick instruction: serve/receive alignment and first tempo attack plan

• 47:00–56:00 — 6v6 side-out scramble (9 min): Start with coach serve or live serve. Offensive team must pass, set, attack within 3 contacts aiming for a kill or controlled continuation. Defensive team organizes block/defense. Rotate after 6 possessions. Emphasize communication, quick transition from pass to attack, and consistent setting.

• Coach interruptions: brief 15–30 sec teaching points after each rotation (focus on recurring errors: pass depth, setter footwork, hitter timing).

Cool Down & Debrief (4 minutes)

• 56:00–58:00 — Active cooldown: light jog to walk, deep diaphragmatic breaths

• 58:00–60:00 — Static mobility + 1-minute team debrief: 1 thing each player does well, 1 specific focus to improve for next session. Coach assigns a single practice assignment (e.g., 50 quality platform reps or 20-step approach reps daily).

Coaching Notes & Progressions

• Keep drill reps high; limit long explanations — use short, specific cues