Training with Rockett Beach
Monday, Wednesday, & Friday ~ 3:30-6:30pm @ Will Rogers (T15) ~ 8 wks June 9th - August 8th
3:15-3:30 Show up & Set up
3:30-4:00 Warm up & Conditioning
4:00-4:30 Drill Block #1
4:30-5:00 Drill Block #2
5:00-5:30 Drill Block #3
5:30-5:45 Ocean Break & Bonding
5:45-6:30 Live Drills & Competition
Water breaks as needed!
Snapshot
Expectations
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Arrive 15 minutes early and help Coach set up.
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Be ready to train by 3:30.
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Stay focused & work hard! What you get out of training is what you put into training.
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Encourage your teammates.
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Help coach break-down after practice.
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Don't miss a training session! *if you miss more than 3, excused or not, you will be dismissed from the team without a refund.
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Take care of yourself on your own time (sleep, nutrition, etc.) so that you can show up to training as your best self.
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I guarantee you will have strong sand legs by the end of the season. Here are some examples of our conditioning programs:
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1. 15 second sprints: Sprint for 15 seconds, rest for 45, and repeat for 8-12 reps
2. Shuffle/sprint combo: starting on a corner, sprint to the net, back peddle back to the corner, side shuffle, sprint, back peddle, side shuffle, repeat for 4-8 reps
3. Fundamental conditioning: 20 line hops + 10 block jumps + 5 approach's *both sides
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On Monday and Wednesday, I will choose our conditioning program. It will be one of the 3 above or something new! No conditioning on Fridays. Sand legs here we come!
Conditioning
Drill Blocks
During training sessions, we will have 3 drill blocks to perfect your beach volleyball skills. Here are some examples of what a drill block looks like:
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Serve Receive Drill Block:
1. Perfect passing with free balls
2. Perfect passing with serve receive
3. Increase the level of serves & perfect passing again!
*once passing is perfected and the level of serving has increased, we will add difficulty or add the set and the swing.
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Setting Drill Block:
1. Up & down bump-setting
2. Up & down hand-setting
3. Switch sides & repeat
4. Add outside sets, back sets, etc.
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Hitting Drill Block:
1. Partner stand-hit to each other
2. Add cut shots
3. Step-close only hitting lines
4. Step-close only hit the spot!
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When we begin a drill block, we will start simple and increase difficulty. Doing so will ensure that you maintain your consistency as difficulty goes up. As we improve, drills will get harder and faster. All drills will be catered to what you need in terms of difficulty and speed. One of my strengths as a coach is observing what is best for the group and implementing effective drills to improve all of your skills! By the end of the summer, you will be able to pass, set, hit, and serve consistently at a high level and in competition. In addition to consistency, you will learn how to run plays on the beach such as back sets and 3 & 4 block calls.
Every practice will close with live drills and competition! Put your skills to the test and compete at a high level against your teammates. During competition, there will be lots of coaching opportunities where I will interrupt play and teach. Some examples of live drills & competition are below:
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1. Games to 15 or 21, winners move up
2. Doghouse - aggressive side-out game required!
3. Crunch time - win games where the score starts at 20-18
4. Survivor - the best stay on! Make a mistake and you're off!
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This is the most fun part of practice and where you can put your skills to the test. All live drills will be competitive and incentivized with Kaboozal Power (iykyk).