Capital Volleyball Academy Tryout Plan
Physical Testing Drills
HEIGHT & REACH
Height and reach do play an important part in the evaluation process at tryouts. However, it is all relative by position. Reach is not only
measured for blocking potential, but also for defensive potential.
“People who get hung up on the idea that you have to be tall to make a top team here at Capital, are simply just wrong.” Capital club director
Dave Bayer says. “Athletes come in all shapes and sizes, not everyone plays at the net, so we evaluate everyone equally.”
PUSH‐UPS & SIT‐UPS
Push-ups and Sit-ups, quite simply…are a test of strength in which players will have 30 seconds to perform as many push-ups as possible in
that time frame. Then 30 seconds to perform as many sit-ups as possible.
Players take a three step approach in front of a pole that has plastic flags sticking out of it. Players jump from the two foot take off position and
try to touch as many of those flags as they can.
"We're looking for how quick and explosive (the athletes) are," Lafollette HS Head Coach Mark Rushton said. "From bending their knees, to
exploding straight up to see how high they can touch."
The approach jump is just one component to see how skilled athletes (tall and short) are at elevating off the ground.
Unlike the approach jump, the broad jump is done from a standing position, but this drill measures how far a player can jump.
"It's a standardized test of lower body strength," Middleton HS Head Coach Franco Marcos said. "It's been done for years, so it gives us a
starting point and something to compare the players to each other. This test transfers over to defensive movement and offensive movements."
The broad jump is just another component to see how explosive an athlete is at elevating off the ground.
3 CONE DRILL
Players start in a three-point stance in front of three cones that are set up in a triangle or L shape, with each cone 15ft apart. They then sprint
15ft. to one cone, sprint back to the starting cone, and head back to the second cone where they run around it and cut right to the third cone.
The players then run a circle around the third cone from the inside to the outside and run around the second cone before returning to the first
"Players are required to bend, pivot and shift body weight," Former Univ. of Wisconsin player and current Capital Head Coach Morgan Salow
said. "What we're looking for are players who can shift their feet and move around. How this drill translates on the court is different for each
position. The emphasis on the three-cone drill differs by position, but it is a drill where height is not a major factor. When we evaluate players,
this drill weighs heavily into our decision making process.
20 YARD SHUTTLE
The 20-yard shuttle is designed to test lateral speed and coordination. The player starts in a three-point stance. When the whistle blows, the
player runs 15ft. to one side, touching the line. They then sprints 30ft. the other direction and again touch the line, at which point they sprint
back to the line they started from.
"What we're looking for from players is to drop their weight and accelerate quickly," Milton HS Head Coach and Capital Strength Coach Dave
“In many…many cases, speed translates into so many footwork patterns we use on the court. This drill shows us who has the potential to
improve themselves over the course of a season.”
Skills Testing Drills
4 Phase Drill: 1) Players are separated into groups of three with two players in serve receive and four players behind the court waiting to
rotate into the drill.
2) Coach will serve to player A who will pass to attack, then coach will serve to player B on the other half of the court who
will pass to attack.
3) Coach will then toss in a free-ball for player A to set and attack, then repeat for player B.
4) Coach will then attack a ball at player A to defend and dig to attack, then repeat for player B.
5) Next two players rotate in to repeat the drill.
6) Each of the six players will go perform the drill twice before a new group of six players steps in.
DEFENSE & BALL CONTROL
Cone Drill: 1) Four players will have their numbers caledl off and sent over to one side of the net behind a cone.
2) Two players will then take position behind two separate cones ready to dig.
3) Two coaches on the same side of the net attack 4 total balls at the player on their side.
4) The other two players are ready to switch in for the defenders after the four digs to repeat the drill.
5) After a player digs four balls at one cone, they will switch over lines to the other cone to dig 4 balls.
6) The players will shuffle side to side around the cone to dig the attacks hit at them from the coach.
7) After each player has gone once at each cone, a new group of four players will be called.
8) If time permits, the players will be put into a ball control circuit for evaluation.
Self Toss Attack: 1) Each player on the court will take a volleyball and get into one of three lines starting at the 10-12ft area.
2) Players will self toss to attack the ball over the net.
3) The player will then shag their attack and get back into one of the other two lines for another self toss attack.
4) After a short amount of time, the coaches will move the starting point of the line back 5ft.
5) The coaches will continue to move the line back until the players are self toss attacking from the baseline.
Toss to Attack: 1) All the players on the court will be broken into four equal numbered groups.
2) Two groups will be attacking off a tossed ball from a coach and the other two groups will shag and hand.
3) Each player will take an approach to attack and then get back into the same line.
4) The players will repeat the attacks until they are told to switch groups.
All the setters will be taken to a separate court where they will be evaluated on setter specific drills by Capital Setter’s Coach Cathy Noth.
Cathy and her assistant coaches will put the players though numerous drills where the players will be evaluated on their performance in the
Competition drills will consist of 4 on 4, 5 on 5 and 6 on 6 games where players will be evaluated by position and their all around skills. There
will be coaches running the drills and coaches off the court doing the evaluating. If you have a question on where you should play or how the
drill is run, please make sure you find a coach and ask that question. Make sure you jump in the competition drills as much as possible. This is
where you need to show the coaches what you have!
We hope this pre-tryout information helps everyone prepare for the tryout process.
For extra help in tuning-up for tryouts,
Please visit our website for PRIVATE LESSON information.
We wish everyone the best of luck in trying out for all the clubs in the
Badger Region for the 2009-2010 club season!