Volleyball drill: ad : throw ball + run

Organization:

• Per 4 players 1 x tennis ball over the net.
• Players stand 3m apart.
• Net at throwing height.
• Marker discs.

1. A throws TB over the net, runs over and connects.2. A does run up; 2 passes and throws ball over at the net.3.

• A has TB & C has TB.
• A throws over and runs to pos IV.
• B catches TB from A and throws it back to A with wrist strike.
• A catches TB and does attack run 2 paces and throws ball with wrist strike to B.
• A connects back behind his row on his side C does exercise.

Point of attention : arm high, + wrist movement 10 xLet gowith arm extended in front of shoulder.4. Same as 2 but on pos II.5. Approach 3 steps

• Step up swing of arms small -slow-
• Large backward arm swing -fast-
• Small catch up and jump -fast-Organization: - A and C with 1 TB over the net.- A to starting position 3m B to net, B has TB.- A does dry 3 step run up to the net, B shuffles backwards.- B does dry 3 step run up to the net and throws down the TB with pulse, A shuffles backwards and catches ball.- B goes to the net.- Dry practice - In pairs over net with TB , 3 steps and throw ball over with wrist movement 10 x

5b. Same exercise as 3, but B throws ball up, makes run, catches ball with stretched arm and throws over.6. Exercise 3 now with 3 passes of run up.7. Exercise 3 with extensions:

• A does 3 passes of approach and throws over.
• B does 3 passes of approach and throws over.

8. Extension exercise 3:

1. A does 3 step run and throws ball over with wrist motion and runs to home IV.
2. B catches ball, makes 3 step run and throws TB to A, meanwhile C walks to net, B walks to home.
3. A throws TB to C , C throws TB to A, who runs up estimating the ball with 3 passes, and throws ball over.
4. C taps cone after pass and moves into starting position A, A connects behind C.
5. A throws TB to D and exercise restarts from D.

9.

• A can choose which way home II or home IV, C turns right in depending on angle.
• B can also choose either pos I or pos IV.

10. Everyone with light ball on the wall.

• Practice wrist strike.
• Hand position & pulse.
• No arm movement.
• Arm stays high, strike with hooded open hand.
• 3 minutes practice.

11. Arms high, hand outward other arm stays high.3 min practice12. Arms sideways, raise at the same time 1 arm in front 1 in back,

• Throw ball with spin.
• Load and then release when ball is there.