Pamela Buessing Axtell H.S. Volleyball

 Every team is different  Every athlete needs different things from you  How to motivate each team you coach  Every Parent thinks their child is the best  Every Player learns to play every position  Plan Goal-Oriented practices on Fridays  Team progression is easier when not hampered by injuries.

 2003 – 23-7  2004 – 31-6  2005 – 35-3  2006 – 21-8  2007 – 7-22  2008 –  2009 – 9-25  2010 – 6-30   2012 –  2013 –  2014 –  2015 –  No seniors – won 2 matches previous year.  grad. 6 seniors – starting over  grad. 3 seniors – 2 nd best  – most talented team – can’t get along in anything.  BB team-soph  2016-grad 6 seniors….starting over

 Communication & Trust  Commitment & Work Ethic  Confidence & Belief  Competitiveness & Desire Each girl is responsible for several quotes and reads to the team before practice and explains what it means to her and how it relates to our team.

 SHOULDER PAIN  KNEES (ACL)  ANKLES

 Strengthening ◦ Tubing for 4 way ankle motions ◦ Walking on toes/heels ◦ Toe Raises/Heel Raises  (with ankle braces off)  Balance

 Strengthen HAMSTRINGS ◦ Running backwards ◦ Bridging ◦ Hamstring curls  Improve Balance  Proper Jumping Form ◦ Knees in proper alignment ◦ Soft landings

 Repetitive, over use  Need to be strengthening properly  Need to warm up effectively  Correct use of musculature  Coaches mix up your shoulder use in practice

 4 Parts to the Warm up ◦ Perform 2 parts each day (2 groups) ◦ Strengthening & BOSU Balls ◦ Shoulders & Cones ◦ Normally Shoulders on Monday/Thursday & Strengthening on Wednesday/Friday Games on Tuesdays

 Need BOSU balls and medicine ball  Double leg squats – slow and controlled ◦ 1 hand push ups on ball x 10 each hand  Single leg stance (switch at 5 bridges) ◦ Bridging on ball x 10 - slow  Side to side hops on ball x 10 reps ◦ Superman hold  Jump forward on/off ball x 20 reps ◦ Hamstring curls with med ball between feet

 Toss medicine ball to partner (challenge them)  Toss 10 to the right  Toss 10 to the left  Toss 10 high  Toss 10 low  Squat and pick up ball from floor x 10 reps ◦ Switch with your partner to start the series again.

 50 BIG Jumping Jacks  Push up & Wave x 10 reps each side  Quick feet on VB x 25 reps each foot  Russian Twists with VB x 10 reps each side  Toe Touches with VB x 25 reps each side  Hip Stretching – 2 reps, hold for 30 sec each  Hamstring stretches on bleacher – hold 30 sec  25 Heavy Jump Rope until Bosu workout done

 Need tubing (light to medium strength)  External Rotation at 90/90  Scapular Retraction  Scapular Retraction/Depression & Arm Extension  Shoulder Backward Rolls  Horizontal Abduction (palms up)  Upward Rows with elbows high (pull to chin)  Turn to Right - Internal/External Rotation – elbows at side  Turn to Left - Internal/External Rotation – elbows at side  Turn to face away from tubing - V-Ups  Chest Press  10 slow then 5 fast reps

 Set up cones/domes ◦ 3 under net, 2 on 10’ line, 1 center deep back, 2 on corners of backcourt ◦ Sprint, shuffle, run backwards, shuffle ◦ 2 reps going each direction ◦ Other side of net – set up hurdles ◦ Jump over 2 feet forward, sideways right, sideways left, single leg (switch at half) ◦ Ladders - quick feet  In in out out  High knees  Right/left hopping  Hopscotch

 Forearm strengthening  ABC Med Ball  Push Up Variety ◦ Regular, narrow, wide, walking, diamond, fingertip  Rotation Boxes  Hudl Video & Stats

 Muscle Memory for Hitting (video)  Random – get the team moving with the ball, covering and reacting.  Progressive Butterfly – passing!!!!  Switch-a-Roo – stressful serve receive.  Neville’s Pepper – counting: good S.R. passes, good digs, kills, (blocks), missed serves  Doug’s Scramble – games to 5 points, winning team gets the free ball or down ball.  Scramble – 5 before 2, JV serves 1 st.  Everyone Gets A Kill – make teams even. Good game to end practice or work on digging.

Stay injury free! Best of Luck in your upcoming season!!

Family Comes First Thank God for every day.

Notes & Drawings