| A | B |
|---|
 | out |
 | In |
 | carry |
| Physical Factor | Skill Repertoire, Power, Speed, Agility |
| Mental Factor | Concentration, Focus, Determination, Visualisation |
| Social Factor | communication, cooperation, leadership, organisation |
| emotional factor | resilience, confidence, level of arousal, control of emotions, |
| setter | plays the 2nd shot, dictates the attacking play |
| hitter | attack into the opponents’ court by spiking, tipping or volleying into space. |
| blocker | to jump at the net and stop the opponents attack |
| service reception | to play an accurate pass to the setter |
| Stage 1 of a warm | light jogging/running |
| stage 2 of a warm up | dynamic and static stretching |
| stage 3 of a warm up | skills practices |
| stage 4 of a warm up | mental preparation |
| mental preparation | Visualise a successful performance, Focus on tactics/your role. |
| skills practice | warms up the specific muscles you will use in the game and helps you get used to the conditions |
| Stretching | Stretches the muscles decreasing chances of muscular or tendon/ligament injury. |
| Light jogging/running | • Raises the body temperature making muscles more supple, allows them to react quicker, decreases chances of muscular or tendon/ligament injury. |
| Repetition Drill | To repeat a skill over and over to improve consistency of execution. |
| Shadow Practice | To work on footwork/movement skills in isolation. |
| Whole-part-whole | To improve the whole skill/tactic by improving one particular weakness. |
| Pressure Drills | To make the practice more game like/difficult, introduce a level of competition into the practice. |
| Small-sided games | To work in a game situation but increase the number of times that skill is performed |
| Conditioned games | To work in a game situation but focus on specific skills. |
| Gradual Build up | The complexity of the skill can gradually be increased,Each part of the skill is introduced, practised and mastered before a new part is introduced . |
| Combination Drill | To practice sequence of game specific movements/skills |
| Data collection | • It allows you to collect ‘base line’ information that is specific to you. This identification of your strength and weaknesses allow you to prioritise where you need to improve, maximising performance improvement. |
