Volleyball drill: trail - jump rope + exercises - sprint

Course: 3 groups of 3 persons - behind the back line

• Walk to 3m line
• Shuffle low backwards to backline - left and right
• Walk to 3m line + offensive run
• Dive under net to 3m line
• Turn around and block: block - side + block - side + block
• Roll backwards
• Turn around + walk to the back line
• Sprint back
  1. First jump at 50%
  2. Second jump at 75%
  3. Third jump at 100%

Jump ropes + exercises:

• 45" jump roping
• 20 straight abdominals
• 45" skipping ropes
• 20 oblique abdominals
• 45" skipping ropes
• 5 lunches left and right
• 45" skipping ropes
• 10 squats
• 45" skipping ropes
• 10 jumping squats
• 45" skipping ropes
• 10x pumps
• 1' jump ropes

Sprint:

3 groups of 3 people - behind the back line

• First person: is going to lay 4 balls
• Second person: is going to get 4 balls
• Third person: is going to lay 4 balls