Workouts To Improve Volleyball Skills:
4-Week Training Plan & Tracker

Get complete structured 4-week workouts to improve volleyball skills with daily training schedules, self-assessment checklists, and progress tracking.

On social media I often give advice about not skipping workouts to improve volleyball skills to senior high school players who have one summer left before going off to college. (Aversen)On social media I often give advice about not skipping workouts to improve volleyball skills to senior high school players who have one summer left before going off to college. (Aversen)

teespring banner

Tired of practicing volleyball randomly and hoping you'll get better?

You need a structured workout plan—not just random drills.

Here's the truth.

Players who follow a progressive training schedule improve 3-5x faster than players who practice without a plan.

I've used this exact 4-week volleyball workout system with hundreds of my athletes to help them:

  • Build consistent passing accuracy (from 60% to 85%+ in one month)
  • Develop reliable setting hands that teammates trust
  • Increase serving power and placement
  • Master approach footwork and hitting mechanics
  • Track measurable progress week by week



I like to work on this 3 person "Dodgeball" drill where the person in the middle has to choose which side to get their midsection out of the way of the oncoming ball that's being tossed at their chest before they present their passing platform with an angled shoulder positioned towards the target. 


This isn't a "do this drill a few times and hope for the best" plan.

This is a structured, progressive training system that tells you exactly what to practice, how many reps to do, and how to measure your improvement.

All you need is 20-40 minutes per day, 5-6 days per week.

Let's build your skills the right way—with a plan.


What This Plan Covers
(And What It Doesn't)


While this 4-week plan focuses on volleyball skills and ball control, don't neglect your physical conditioning.

For strength, vertical jump, and athletic performance training, I recommend working with a qualified strength coach or checking out specialized volleyball conditioning programs.

This plan is designed to complement your physical training—not replace it. Think of it this way: strength training makes you a better athlete, but these drills make you a better volleyball player.

My expertise is teaching you to control the ball, read the game, and execute skills under pressure. That's what these workouts deliver.

Ready to get started?

This 4-week plan uses drills from my How to Practice Volleyball Alone guide and Drills to Improve Volleyball Skills library. Learn more about the overall strategy in Ways to Improve Volleyball Skills.


How This 4-Week Volleyball Workout Plan Works

(Each week builds on the previous one)


Week 1: Foundation Building
Focus on proper technique and form. Lower reps, slower pace. Goal: Build correct habits.

Week 2: Accuracy & Control
Increase reps and add movement. Focus on hitting targets consistently. Goal: Develop precision.

Week 3: Speed & Game Situations
Practice at game speed with pressure scenarios. Goal: Simulate real match conditions.

Week 4: Performance Testing
Measure your improvement with accuracy tests and self-assessment. Goal: Prove your progress.

The result?

Measurable skill improvement you can see in practices and games.

Let's break down each week in detail...

Each week includes drills you can do solo (see How to Practice Volleyball Alone) or with partners (see Drills to Improve Volleyball Skills].




Passing drills I do in privates and in clinics-Roll one Pass One -used to help a player's passing technique accuracy and form. 


SECTION 1:
The 4-Week Training System Overview for Workouts To Improve Volleyball Kills
How This 4-Week Volleyball Workout Plan Works



WEEK 1: Foundation Building
(20-25 min/day, 5 days/week)

(Each week builds on the previous one)

Daily Workout:

  • Wall passing: 150 reps (3 sets of 50)
  • Wall setting: 90 reps (3 sets of 30)
  • Serving: 20 reps
  • Approach footwork (no ball): 30 reps


Focus: Proper technique, not speed

Goal: Build correct form and muscle memory


Self-Assessment Checkpoint
(End of Week 1):


  • Can you pass 6/10 balls to your target consistently?
  • Does your platform stay flat through the entire pass?
  • Are your sets coming off both hands simultaneously?
  • Can you serve 8/10 balls in the court?

In this last set, Amber was having a hard time getting around the block and finding an open shot.

Instead of saying nothing going into the next set, she came to me for feedback on what to do. Timing is everything in volleyball and knowing how to work around your opponent is the best way to earn a point.


SECTION 2:
Week-by-Week Workout Schedule for Workouts To Improve Volleyball kills
How This 4-Week Volleyball Workout Plan Works

Your Complete 4-Week Volleyball Workout Schedule


WEEK 2: Accuracy & Control
(25-30 min/day, 5 days/week)

On social media I often give advice about not skipping workouts to improve volleyball skills to senior high school players who have one summer left before going off to college. (Ralph Arvesen photo)On social media I often give advice about not skipping workouts to improve volleyball skills to senior high school players who have one summer left before going off to college.(Ralph Arvesen photo)

Daily Workout:

  • Wall passing with movement: 200 reps (4 sets of 50, moving between reps)
  • Target setting: 100 reps (basketball hoop or wall target)
  • Serving to zones: 25 reps (target specific court areas)
  • Approach + contact: 30 reps (self-toss and spike)

Focus: Hitting your targets consistently

Goal: Improve accuracy from multiple positions


Self-Assessment Checkpoint
(End of Week 2):


  • Can you pass 7/10 balls to target from different positions?
  • Can you set 7/10 balls through a basketball hoop?
  • Can you serve 5/6 zones with 70% accuracy?
  • Is your approach footwork consistent every time?

WEEK 3: Speed & Game Situations
(30-35 min/day, 5-6 days/week)


Daily Workout:

  • Quick-reflex wall drills: 250 reps (faster pace, game speed)
  • Rapid-fire setting: 120 reps (quick hands, consistent tempo)
  • Power serving: 30 reps (full power to zones)
  • Full approach with targets: 40 reps (hit specific spots)
  • Defensive movement drills: 15 minutes (reaction + digging)


Focus: Simulating game speed and pressure

Goal: Perform skills under realistic conditions


Self-Assessment Checkpoint (End of Week 3):

  • Can you maintain 8/10 accuracy at game speed?
  • Are you comfortable taking risks in pressure scenarios?
  • Can you hit specific targets with power?
  • Do your skills hold up when you're tired?

WEEK 4: Performance Testing
(35-40 min/day, 6 days/week)


Daily Workout:

  • All drills at maximum game speed
  • Self-imposed pressure scenarios ("I must hit 8/10 or repeat the set")
  • Track accuracy percentages for every drill
  • Film yourself and review technique
  • Compare Week 1 vs Week 4 results

Focus: Measuring improvement and identifying remaining gaps

Goal: Prove your progress with data


Final Self-Assessment
(End of Week 4):


  • Compare your accuracy percentages from Week 1 to Week 4
  • Review video footage—can you see technical improvements?
  • Test yourself in practice or scrimmages—do teammates/coaches notice?
  • Identify 1-2 areas to focus on in your next 4-week cycle

SECTION 3:
Self-Assessment Checklists For How This
4-Week Volleyball Workout Plan Works


Track Your Progress: Self-Assessment Checklists


Don't just practice—measure your improvement.

After each workout, use these checklists to honestly evaluate your performance:


Serving in Volleyball Definition and Words For The Volleyball Service:

jump serve-when a player uses a spike approach behind the service line to contact the ball in the air to send it over the net to start the rally


Passing Self-Assessment Checklist


After every passing workout, check these boxes:

  • ☐ My platform stays flat through the entire pass
  • ☐ The ball contacts both forearms simultaneously
  • ☐ My shoulders stay square to my target
  • ☐ My follow-through points directly at my target
  • ☐ I can hit my target 8 out of 10 times

On social media I often give advice about not skipping workouts to improve volleyball skills to senior high school players who have one summer left before going off to college.On social media I often give advice about not skipping workouts to improve volleyball skills to senior high school players who have one summer left before going off to college.

Setting Self-Assessment Checklist


The most common volleyball offense strategies set to the left side: The "Hut" - a medium high/medium speed rainbow shaped set that fails inside the left antenna after peaking 5-6 feet above the net. Or The "Go" - a fast speed/low set with little-to-no-arc that falls inside the left antenna after peaking 3-5 feet above the net. Watch my Collegiate Breakfast Club players in our hitting lines working on reps. 


After every setting workout, check these boxes:

- ☐ My hands form a triangle/window above my forehead
- ☐ I contact the ball with my fingertips, not my palms
- ☐ My wrists snap through the ball on release
- ☐ The ball comes off both hands simultaneously
- ☐ My sets are consistent enough that hitters trust me


Serving Self-Assessment Checklist


Addi puts in 100 reps to improve her technique for her floater in volleyball serve on Super Bowl Sunday. 


After every serving workout, check these boxes:

  • ☐ My toss is consistent (same spot every time)
  • ☐ I contact the ball at the highest point
  • ☐ My arm swing is fast and follows through
  • ☐ I can serve to specific zones with 70%+ accuracy
  • ☐ My serves are difficult for opponents to pass

Spiking Self-Assessment Checklist



After every hitting workout, check these boxes:

  • ☐ My approach is consistent (same footwork every time)
  • ☐ I jump off both feet with maximum power
  • ☐ My arm swing is fast and follows through completely
  • ☐ I can hit different spots on the court intentionally
  • ☐ I make contact at the highest point of my jump

Struggling to check all the boxes consistently?


That's exactly why I created the Volleyball Skills Checklist Bundle—it includes printable tracking sheets, daily practice logs, and detailed self-assessment systems for every skill so you can measure your progress week by week.


SECTION 4:
What Results Should You Expect?
How This 4-Week Volleyball Workout Plan Works


What results should you expect from this 4-week workout plan?

  • After Week 1: Noticeable improvement in technique and consistency
  • After Week 2: Increased accuracy and confidence in your skills
  • After Week 3: Faster reactions and better game-speed performance
  • After Week 4: Measurable improvement you can see in practices and games


Real results from players who followed this system:

"I went from barely making contact on serves to serving 85% accuracy in four weeks."                 —Megan, HS Sophomore

"My passing improved so much that I moved from JV to varsity mid-season."                             —Jordan, HS Junior

"The wall drills alone changed my setting. My coach noticed after two weeks."                         —Taylor, HS Setter

The key? Following the plan consistently and tracking your progress.


SECTION 5:
Training Equipment


Training Equipment You'll Need


You don't need expensive equipment to follow this workout plan:

Essential:

  • Quality volleyball (not the cheap ones that feel like rocks)
  • Wall space (garage, driveway, gym)
  • Target markers (chalk, tape, cones)


Helpful (but optional):

  • Resistance bands for arm strength and approach power
  • Agility ladder for footwork (or just use tape on the floor)
  • Volleyball knee pads that actually protect


Check out my complete Training Equipment List

...where I share exactly what I use with my players—budget-friendly options that actually work, just honest advice from 20+ years of coaching.


Ready to Start Your 4-Week Volleyball Workout Plan?


Want more detailed drills? Check out my complete guide to Drills to Improve Volleyball Skills with skill-by-skill exercise library.

Prefer solo practice? See our How to Practice Volleyball Alone page for wall drills and no-partner training methods.

Want the complete strategy? Read Ways to Improve Volleyball Skills for the four (4) proven methods that make this system work.


Do You Follow Me on Pinterest?

Private or semiprivate volleyball indoor/sand lessons are an excellent way for young Las Vegas high school volleyball players to quickly improve their individual skills through a private or semi-private coaching experience. These lessons are conducted by former pro volleyball player, former USA Volleyball High Performance instructor and Evaluator and Tstreet Vegas 18s head Coach April Chapple on a weekly basis. Sign up now!Private or semiprivate volleyball indoor/sand lessons are an excellent way for young Las Vegas high school volleyball players to quickly improve their individual skills through a private or semi-private coaching experience. These lessons are conducted by former pro volleyball player, former USA Volleyball High Performance instructor and Evaluator and Tstreet Vegas 18s head Coach April Chapple on a weekly basis. Sign up now!


Follow me on Pinterest Volleybragswag to improve your game even faster!

I share alot of individual, partner and easy-to-do volleyball serving drills we do in class with my followers.

Many of these volleyball practice drills you can do at home by yourself or try at your next practice with your teammates.

If you're a B team or JV player trying to make varsity next year...your goal should be to complete 1000 reps a day of at least three of the basic skills on your own...volleyball passing, serving and setting should be at the top of the list. 


Ways To Improve Volleyball Skills Where Do You Go From Here?


Good times! Where do you need to go now? Here are three options: 

  1. Learn more about the Tips.
  2. Follow the suggested reading on our Sitemap page Learning How To Play (Sitemap)
  3. Or visit the pages in the Volleyball Tips section in the drop down menu at the top of the page.  

You might like these pages about workouts to improve your volleyball skills.

If your athlete struggles with consistent serve receive, gets subbed out, or is overlooked for playing time—this is the fix you’ve been looking for.

Ebook_How_to_Clean_Up_Your_Passing_and_Get_More_-linkedin-profile-cover-1.jpeg

Struggling with passing consistency?

I help talented passers tired of getting pulled from games because of inconsistent serve receive skills  BUILD passing confidence without expensive private lessons using the same 3-step system that's helped dozens of my athletes get recruited.

Download my eBook for $17.99 and start building the passing confidence that keeps you on the court—and gets you seen by college coaches.

teespring banner footer

NOVEMBER Group Training with Coach April Registration is NOW open for Group Training Sessions with me Coach April For BOYS on SATURDAYS 11/8, 11/22, 11/29 For GIRLS on SUNDAYS 11/9, 11/23, 11/30 From 10-11am at the Its All Volleyball gym. Email: info@improveyourvolley.com to register or for more informationNOVEMBER Group Training with Coach April Registration is NOW open

From Lady Vol to Legend: Coach April Produces Powerful Passionate Players...is that you?

What Are You Looking For?

Click to Download Your Pre Serving Ritual Mastery Checklist pdf:

🎯Volleyball Pre Serving Ritual Guide -

Players! Learn How To Transform Your Serve from Weak to Weapon

Click to Download Your Parent's Volleyball Serving Checklist pdf

🎯Parent's Volleyball Serving Checklist Guide

Parents! Help Your Player Develop Championship Serves (Even If You've Never Played)


5freeseervingtips600by600promoGet 5 FREE Serving Tips (Plus 20 Bonus Techniques)! at ImproveYourVolley.com/complete-serving-system-checklists.html

Hi there!

Thanks for stopping by. Hope you learned something today that will help you reach your volleyball goals.

Be sure to subscribe to my email newsletter so you can learn more each week!

Stay strong! Stay motivated!

-Coach April


 SUSCRIBE  to my email newsletter below!

as seen as on USA News InfluencerTennessee Athletics Honors April Chapple at Champions Weekend for Legendary Volleyball Achievements
utkchampionsweekendneylandstadiumselfiewithsharrieffaduringsocial

Congratulations to my seven Boys-18s Vegas Volley club players who played in two state championship finals yesterday, the 3A and 5A State champinship finals at Sunrise Mountain High School.

TOURNAMENT CHAMPIONS! In It To Win It Tournament, May 2-4, 2025 Tournament A-1 Vegas Volleyball Club Gold Medalists, 18s Premier Division

TOURNAMENT CHAMPIONS!

A-1 Vegas Volley VBC

    In It To Win It      Tournament   

May 2 - 4, 2025 Tournament

Gold Medalists

18s Premier Division



Vegas Volleyball's Unsung Heroes: Celebrating Moms with Peace Love Volleyball Shirts

In the city that never sleeps, my Peace Love Volleyball mom shirts are your 24/7 support system. Las Vegas pulses with endless energy, and as a volleyball mom, you're the powerhouse behind your player's non-stop journey.In the city that never sleeps, my Peace Love Volleyball mom shirts are your 24/7 support system.
More than just clothing, my shirts are a tribute to the tireless spirit of Vegas volleyball moms.More than just clothing, my shirts are a tribute to the tireless spirit of Vegas volleyball moms.
With motivational messages and vibrant designs, they mirror the dynamic energy of our city while celebrating your constant presence in your player's volleyball adventure.With motivational messages and vibrant designs, they mirror the dynamic energy of our city while celebrating your constant presence in your player's volleyball adventure.
In a town that's always on, you're the ever-present force driving your player's success.In a town that's always on, you're the ever-present force driving your player's success.

Ready to energize your volleyball mom journey?

Subscribe to my 'Producing Powerful Passionate Peaceful Players' email list above on ImproveYourVolley.com.

You'll receive energy-boosting tips, exclusive insights from me,        Coach April Chapple on maintaining momentum in volleyball.

Let's power up the Vegas volleyball scene together!


Struggling with the unique demands of being a volleyball mom in the desert? My Peace Love Volleyball shirts offer both comfort and inspiration for the challenges you face. From dealing with intense heat during outdoor practices to long drives across the valley for tournaments, Vegas volleyball moms face obstacles that others might not understand.Dear Vegas Volleyball Mom, I know that balancing Vegas life with volleyball commitments can feel like walking a tightrope, but my Peace Love Volleyball mom shirts are here to support you every step of the way.
As the Vegas volleyball scene grows, so does the pressure on players and moms alike. My Peace Love Volleyball shirts are here to remind you of your inner peace amidst the chaos.As the Vegas volleyball scene grows, so does the pressure on players and moms alike. My Peace Love Volleyball shirts are here to remind you of your inner peace amidst the chaos.
In a city known for its high energy, finding moments of calm can be challenging, especially when juggling the demands of volleyball life.In a city known for its high energy, finding moments of calm can be challenging, especially when juggling the demands of volleyball life.
My volleyball mom shirts aren't just about looking good - they're about feeling good too.My volleyball mom shirts aren't just about looking good - they're about feeling good too.
With messages that promote mindfulness and positivity, they serve as a wearable reminder to breathe, center yourself, and approach each volleyball challenge with a peaceful mindset.With messages that promote mindfulness and positivity, they serve as a wearable reminder to breathe, center yourself, and approach each volleyball challenge with a peaceful mindset.
In the fast-paced world of Vegas volleyball, these moments of zen can make all the difference.In the fast-paced world of Vegas volleyball, these moments of zen can make all the difference.

Recent Articles

RSS

  1. Your Serve in Volleyball: 10 Tips To Get You From Bench to Starter

    Jan 02, 26 03:41 PM

    records tennessee career aces
    I hold Tennessee's #2 career aces record (244 aces). Last month I coached 7 players to state finals. These 10 serving tips separate legends from bench players.

    Read More

  2. Overhand Jump Serve Volleyball Tips To Score Many More Points and Aces

    Jan 02, 26 03:14 PM

    pac12uclafloatserverphotobyjmrphotography.jpg
    My "Coach April Overhand Jump Serve Volleyball Tips" designed to help you increase your serving accuracy, power and the ability to serve more aces in volleyball.

    Read More

  3. How To Serve In Volleyball Two Tips On How To Develop A Tough Serve

    Jan 02, 26 03:05 PM

    lefthandedsetterservingmay
    Learn how to serve in volleyball with step-by-step instructions. Could adding 3 aces per game make you a starter? My complete guide is for all skill levels

    Read More