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Volleyball drills

  • Take a lap around the field. On the long sides jog, on the short sides walk.
  • Stand upright, feet hip-width apart. Make 20 squats at slow pace.
  • Stand upright, feet hip-width apart. Make 20 jump squats. Begin with arms extended above your head. To add extra power to the jump; Drop your arms along your body while bending your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground.
  • Do lunges in three positions per leg. Basic position; stand upright with your feet slightly apart.
    • Put your right leg straight ahead and bend the knee 90 degrees. Your left knee as close to the ground as possible; come up.
    • Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
    • Put your right leg back, bend your left knee. Return to base position.
    • Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible; come up.
    • Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
    • Put your left leg back, bend your right knee. Return to base position.
  • Make a lap along the field. On the long sides jog. On the short sides sprint.
  • Starting lineup:
    • 1 group to the left of the free throw line
    • 1 group to the right of the free throw line
    • 1 ball per 2 players
    • 1 player on the left forward
    • 1 player on the right forward
  • Conduct:
    • The forward player throws the ball against the board and catches the ball
    • Chin the ball and pivot
    • Rebounder gives an outlet pass
    • The back man puts pressure on the rebounder
    • The back man tries to prevent the pass
    • Rebounder becomes outlet pass receiver
  • Regression:
    • Working without a back man
drawing Old school rebounding
Per 2 or 3 players.
  • Player at the net with ball on a mat, this is the zone to be played to.
  • 2 players in the backfield. Take turns playing the ball back to the net player.
  • After contact by the back player, the 3 meter line is touched with quick movement.
  • Overhand/underhand contact only.
  • No more catching the ball.
drawing Warm up and ball control
  • No training backward pass, so finish this way only when certain.
  • Ball thrown in from 2 to 6.
  • Reception to 3.
  • Ball is passed to 2 or 4, call for behind!
  • Other side turns the wrong way and we make the point!
  • Pass through every time!
drawing False pass and attack
Exercise to pass underhand and/or overhand.
  • The set-upper throws the ball high enough for the attacker.
  • Use a korfball basket for this purpose.
drawing Pass and Setup
  • 2 pass to the same side and attack.
  • Focus on the pass.
  • When the pass is given, leave with your run-up.
  • Exercise can also be adapted with explanation false pass:
    • always run up but the pass goes backwards to the other player. Opponents rotate their position and stand completely wrong as a result.
drawing Set-up: attack
  • Each side of the field 1 pass
  • Players throw in trap from 2 to 6
  • 6 passes to 3
  • Pass into basket
drawing Set-up exercise with basket
2 working groups:

Group 1 with trainer:
  • Make 2 Trios.
  • 1st trio goes behind 7 meter line on belly.
  • Trainer with ball carrier in corner of field.
  • Trainer claps on ball and immediately plays down field.
  • First ball must be played in 3 meter zone, non-reception player catches ball in pass position
  • other players stand on attacking home the moment ball is caught and call for pass.
Group 2
  • 3 players with ball at the net.
  • Others go to work, starting in corner of field
  • Get short ball first, far ball and back a short ball.
drawing Defense - attack home
1 player works, 4 pass balls.
  • Worker starts at the net in block position.
  • Block over net as start signal of exercise.
  • Worker makes 1st 3rd time move & ball is passed in from position 4.
  • Worker goes to retrieve short ball from position 1.
  • Worker taps player in position 2 and brings ball back that is thrown into the court.
  • Worker retrieves short ball from the ground from position 5.
drawing Condition and displacement
  • Players start opposite each other at the net with 1 ball.
  • Ball is thrown under the net during a lateral move. Staying low is important.
  • Blue player leaves towards the back line.
    • jumping exercise on the bench
    • Sprint between the 2 cones
    • Back towards the net through speed ladder
  • Red player departs diagonally to the back line
    • Dive to the corner of the field
    • Hopping step with high knees from cone to cone
    • Side plank movement across mat
    • Ball waiting for players under the net and continue around the court
  • Both players reconnect on the other side of the field and start another round.
3 - 5 rotations.
drawing overhand + V
Make pairs.
Two pawns per pair.

  • One throws the ball and the other passes.
  • When passing, make sure the ball can be caught overhead.
  • Throw the ball left and then right.
  • Increase the pace during the exercise.
  • Scramble to practice understanding.
drawing Pass exercise: shuffling
  • Serve from position 1 diagonally to position 1.
  • There is a passer who passes to a playmaker, if he catches the ball within 2 steps you get 1 point.
  • Faulty service is point off.
  • Which team reaches the 15 first, if this takes too long you can lower it.
  • In this exercise taking turns serving is recommended.

  • Server becomes passer, passer becomes catcher, catcher becomes server. rotate on own side.
  • If possible reserve server, then reserve passers.
drawing Targeted serving