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Volleyball drill: strength + stability (12 min)
Suitable for the following techniques:
condition
,
strength
Strength + stability (12 min)
Running training
30 sec jumping jacks
30 sec knee lifts
30 sec heels against buttocks
30 sec bridge with 1 foot on ball
30 sec jump-lunge with ball between legs 30 sec skating jumps
30 sec Russian-twist (feet off the floor)
Burpees
Build up from 25
Plank workout (3 minutes)
30 seconds normal plank
30 seconds of alternating left and right leg lifts
30 seconds of side plank on right side, other arm extended
30 seconds side plank on left side, other arm extended
30 seconds of normal plank 30 seconds of spiderman plank
Bicycle Crunch
2 x 1 minute (rest 20 seconds)
Push-ups
3 x 8 pylo-clap push-ups
1,5 meter
Attack
Block
Condition
Cooling-down
Defense
General
Passing
Serving
Setting
strength
System
Warming-up
Characteristics of the drill
Minimum number of players
1
Maximum number of players
12
Necessary materials:
Balls
1
Suitable for the following levels:
Seniors