The outdoor season has started, and many players resolve to finally work on their finishing. Often, however, it remains a good intention because a clear plan is missing. That is why we have put together a simple four-week plan. It consists of three short sessions per week, 20 to 25 minutes each, and can easily be incorporated before or after team training.
Before you start: the initial test
Place the ball at a height of 20 cm and take ten volleys from about eleven metres at a goal. Count how many shots are on target and how many of those are in the lower half. Note the result. At the end of the four weeks, you will do the same test again.
Week 1: The foundation
Goal: clean point of contact and stable posture.
- Ball at a height of 10 cm, shot from a standing position, with only 50 per cent power
- 3 sets of 10 shots with your strong foot
- 1 set of 10 shots with your weak foot
- Focus: upper body over the ball, ankle firm
Week 2: Height and approach
Goal: transferring the movement to higher balls.
- Ball at a height of 20 cm, a run-up of two to three steps
- 3 sets of 10 shots, increase power to 70 per cent
- 1 set with the weak foot
- Focus: standing leg next to the ball, eyes on the ball until contact
Week 3: Precision
Goal: hitting not just the goal, but the corners.
- Ball at a height of 30 cm, approach from a slight angle
- Mark the two lower goal corners with cones or bibs
- 4 sets of 8 shots, alternating between the left and right corners
- Focus: choosing your target before the approach, no changes during the movement
Week 4: Match simulation
Goal: transferring the technique to match-like situations.
- 2 sets of 10 shots from a stationary ball at varying heights
- 2 sets where a partner throws the ball to you from their hand
- 1 set after a short sprint to practise shooting while fatigued
- Focus: same clean movement, even when the situation becomes more difficult
The final test
At the end of the fourth week, repeat the initial test. Compare the results. Most players who follow the plan consistently get significantly more balls on target, and, above all, lower. If you are not yet satisfied, simply start again with week 3.
Three rules for success
- Consistency beats intensity: Three short sessions are better than one long one.
- Quality over quantity: Fewer shots are better if each one is taken with full concentration.
- Plan for breaks: Take a minute to catch your breath between sets. Tired legs shoot inaccurately.
Why a stationary ball helps at the beginning
Many try the volley immediately with thrown balls. The problem: Every throw is slightly different, and you never know if a missed shot was your fault or the throw's. In the first few weeks, it therefore makes sense to work with a ball that is in the exact same position every time. That is exactly why we developed the VOLLEYCHAMP®. With the 10, 20, and 30 cm adapters, it fits perfectly into the individual weeks of this plan.
It’s easier together
The plan is even more motivating as a pair or in a small group. You can observe each other, identify errors, and hold a small competition at the end of every week. Whoever scores the most hits in the marked corners gets to choose the music in the dressing room.
Good luck with your four weeks. We are looking forward to your results!
