Volleyball drill: warming up

Suitable for the following techniques: warming-up

Warming up

Running in

  • 3 x run
  • 3 x run with arms waving
  • 2 x sideways
  • 2 x cross stride
  • 2 x heels-buttons
  • 2 x knee lifts

Loosening ankles, knees, hips, shoulders, neck, wrists

Abdominal exercises:

  • sit ups
  • knees 90 degrees, sit ups and your hands touch under your knee
  • knees to the left, up
  • knees to the right, up
  • lie down, arms swing to your feet
  • tap ankles
  • planks
  • mountain climbers


  • fanatically playing in pairs
  • Then player with ball at the net, passes ball on 7 m
  • Then at 3 m on top and underhand
  • After that at 7 m, at 3 m
  • 5 red balls

Throw ball, run, pass and catch

  • Row 1 players ready to play ball
  • Row 2 players behind trainer with the ball
    • Front pushes trainer ball in hand and joins row 1
  • Trainer throws the ball into the field and player from row 1:
    • Runs to the ball, 1x OH and then catch
    • Runs to the ball, 1x BH and then catch
    • Runs towards the ball,,1x OH, 1x BH and then catch
    • Runs to the ball and touches it anyway : dive
  • Bring ball to trainer
  • High tempo and adapt to the player.

Characteristics of the drill

Necessary materials:
Not applicable
Suitable for the following levels:



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