Volleyball drill: warming up

Running in circles and stretching

Each exercise (or choose some) is done for 30 seconds followed by 15 sec rest:

- Knee lifts on the spot-
Wall sit and pass ball-
Push-Ups (each at their own level)
- Sit-ups (straight and/or oblique abs)


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Bench jumps:

a. 2 legs sideways with a bench in between. Then jump on and off.

b. Jump with 2 legs on the bench (sideways) and off again. Then to the left on the bench and off again. 30 sec on your own place.

Hip cross over 10x, scorpion 10x, planks 10x, squats 10x

Playing fanatically

The four quarter courts are numbered (see the triangles in the picture). The goal is for the team to reach field 1. You do this by making no mistakes! On each field stands a threesome or twosome.

The game starts with bringing the ball into the field. This can be done by the trainer, but a player can also throw the ball over the net.

The pair that receives the ball plays it back over the net three times (mandatory!), etc.
The team that makes a mistake goes out of the field (in case of 5 teams) or to field four (in case of 4 teams).
The other teams move one space forward.
So if the team in field two makes a mistake, it goes out, field three moves on to field 2, field 4 to field 3 and the 5th team goes to field 4.

After 10 minutes the game stops, whichever team is in field 1 is the winner!