90-Minute Volleyball Practice Plan

Looking for ways to boost volleyball training for your team? You've come to the right place! This 90-minute volleyball practice session is perfect for beginner or advanced teams, incorporating a warm-up, passing & serving drills, and game scenarios.

We have developed a 90-minute volleyball practice plan that includes:

• A dynamic warm-up to prepare the body & mind

• Technical drills to sharpen your players’ skills

• A game-like scenario to build tactical awareness

• A cool down to reduce injury and aid recovery

Part 1 - Warmup (10 Min)

Start with a dynamic warmup to get the muscles ready and blood flowing:

• Side Shuffle: Maintain a low body stance while shuffling from side to side

• Butt kicks: Bring the heel of the foot to the butt while jogging in one spot

• Walking lunges: Reach one leg forward and squat down

• Side Leans: Keep hands at hips and lean from side to side

• Knees to Chest: Pull one knee up to the chest and hold for 10 seconds

• Classic Quad: Pull one leg behind and hold for 10 seconds

• Sprints: Go 75% top speed to the net and back

Part 2 - Pipeline Passing (10 Min)

Setup: Place two pieces of tape, twelve feet apart, down the middle of the court. Have your volleyball players pair up. One player will have the ball.

How To:

1. Player 1 starts inside the two lines, and Player 2 tosses the ball to their partner.

2. After tossing the ball, Player 2 must shuffle to their right and touch the tape before returning to the middle (all before Player 1 returns the ball).

3. This drill will be repeated for 10 reps, with Player 2 being the tosser.

4. After 10 reps, pairs will switch roles.

5. Run this drill until each pair has had one turn.
   

Part 3 – Serve & Pass (15 Min)

Setup: 6 players will be placed on each side of the court.

How To:

1. The server on Team #1 will serve the ball to the receiving team anywhere on the court.

2. Team #2 will pass the ball back to the serving team based on the type of pass you call out. I.e., forearm pass, overhead pass, one-handed pass, underhand pass, or platform pass.

3. Teams will then switch roles. Team #2 will become the servers, and Team #1 will become the passers.

Part 4 - 10 Serves (15 Min)

Setup: Divide volleyball players into groups of three to four players, and give each group three volleyballs.

How To:

1. Each team serves on the coach's whistle. Multiple players can serve simultaneously.

2. The first team to complete ten good serves wins. (For more advanced volleyball teams, ensure the ball is served and aimed in a targeted area)

3. The losing volleyball group rotates off, and a new group comes on.

Coaching Tip: Players may try to serve as fast as possible. Ensure proper technique is still utilized even when volleyball players are under time pressure.

Part 5 - Miss The Chairs Serving Drill (10 Min)

Setup: Place three chairs on the court and draw two-foot circles around them. Players will form three lines behind each chair (the first player will be about 9-12 feet away).

How To:

1. On your whistle, the first player in each line will serve, aiming at the circles drawn between the chairs.

2. If the player completes a successful serve, they go to the end of the line.

3. Continue the drill until every player gets at least three to five chances to serve.

Part 6 - Volleyball Game Play & Apply (20 min)

Setup: Organize your volleyball players into teams.

How To:

1. Players will play one set for 20 minutes with a variation of serving, blocking, and passing moves (called out by you). *Call out moves that players have learned in practice. This helps build their confidence while further refining their form, technique, and footwork.

2. Use two or more “drill timeouts” as needed.

Phase 7 - Cool Down and Stretch (10 Mins)

• Hamstring Stretch: Stand with feet hip-width apart and slowly bend at the hips.

• Calf Stretch: Face the wall with one leg touching and the other extended behind.

• Shoulder Stretch: Bring one arm across the body. With the opposite hand, gently pull the arm toward the body.

• Tricep Stretch: Raise one arm overhead and bend at the elbow so the hand is touching the opposite shoulder blade.

• Lower Back Stretch: Start in a kneeling position and sit back on heels while extending arms forward.

• Hip Rotator Stretch: Lie on back with knees bent and feet flat on the floor. Cross one ankle over the opposite knee, pulling the uncrossed leg toward the chest.

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