volleyball drills for
all skills


Condition pass II

In pairs

Long pass (10x):

  • 2nd player on the 3-meter line
  • Player at the net hitting the ball
  • 2nd player shuffles backwards (7 meters)
  • Hit by player at the net
  • 2nd player passes


Short pass (10x)

  • 2nd player at 7 meters
  • Player at the net hitting the ball
  • 2nd player sprints forward
  • tip-ball by player at the net
  • 2nd player passes
Side to side twist
  • Holding a plate with your hands at the 9 and 3 positions, this exercise builds the core and also develops upper body strength.
  • Specific to volleyball, it helps the shoulder stay healthy and aids in the transfer of power from the core to the upper body.
Good mornings
  • This exercise, done with 2 dumbbells, is good for glute strength, hamstrings and improving an athlete's vertical jump.
Stationary Mat Twist
  • Some volleyball players choose to do stationary mat twist exercise for improving core rotational speed.
  • Keep in mind that you need to prepare a mat as well as weight (or a medicine ball) for this exercise.
  • First of all, you should kneel on a mat and hold a weight (or a medicine ball). Now, your job is to rotate to the right and then return to the center.
  • You also need to rotate to the left and then return back to the center.
Uphill Acceleration Sprints
  • It’s another exercise that helps volleyball players develop foot speed.
  • Uphill acceleration sprints involve sprinting on an uphill incline.
  • You should perform sprints for a certain distance a set number of times.
  • It’s a good idea to experiment with sprints.
  • Set a number of repetitions, distance as well as the duration of break for sprints.
Colored Cones Circles
  • Doing exercises like colored cones circles helps improve foot speed that’s incredibly important for a volleyball player.
  • First of all, you should prepare randomly colored cones.
  • You should also ask a coach (or friend) to assist you with this exercise.
  • At the next stage, you need to place colored cones in the circle.
  • Your goal is to create a circle that is 20 feet wide.
  • Now, you need to stand in the center of the circle.
  • The job of a coach (or friend) is to pick one of colored cones for you.
  • So, you will need to approach to the appropriate cone as soon as possible and then return back to the circle’s center using a crossover step.
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Volleyball Exercises for Explosive Speed
  • It’s fair to say that volleyball is a very fast game.
  • That means that a volleyball player should be able to move quickly to do great job on the court.
  • Volleyball players should focus on increasing foot speed as well as core rotational speed.
  • Now, it’s time for you to get familiar with some of the best volleyball exercises for explosive speed.
High Knee Skips
  • Volleyball players should do high knee skips for a number of reasons.
  • It’s important to know that doing this type of exercise has a positive impact on a volleyball player’s calves, hamstrings and hip flexors.
  • If you do this type of exercise regularly then you will be able to improve your vertical jump, endurance and coordination over time.
Single Leg Bound
  • Oftentimes, a volleyball player needs to jump off one leg during the game.
  • It’s worth noting that this type of jumping is done by both attackers and defensive volleyball players.
  • That’s the reason why athletes should do single leg bound exercise regularly.
  • Actually, this volleyball exercise has many great benefits.
  • First and foremost, doing single leg bound helps volleyball players succeed in jumping off one leg.
  • On the other hand, this exercise helps a volleyball player gain the confidence that he/she needs to do this type of jumping.
  • The exercise also positively affects a volleyball player’s hip as well as hip flexor and quads.
  • It’s crucial for volleyball players to do single leg bound exercise the right way.
  • When jumping off one leg you should try to keep your opposite knee up as high as it’s possible.
Squat Jumps
  • Doing squat jumps helps volleyball players strengthen calves, glutes, hips as well as quads.
  • When squatting down volleyball players should try to keep hips parallel.
  • Make sure that your knees are bent at 90 degrees.
Tuck Jump
  • Doing tuck jump has a profound positive impact on a volleyball player’s glutes, hips and quads.
  • When doing this type of volleyball exercise you should keep your knees as high as possible.
  • Plus, you need to spend as little time on the ground.
Frog Hops
  • Frog hops is the right type of volleyball exercise for developing explosive jumping power.
  • If you do this volleyball exercise on a regular basis you’ll be able to strengthen the quadriceps and hamstrings over the time.
  • As a result, you’ll be able to jump higher!
Split Jump Lunge
  • Split jump lunge is the volleyball exercise that offers a great way of strengthening glutes, quads and hips.
  • So, this exercise will have a huge positive impact on your vertical jump.
  • It’s worth noting that this exercise requires some balance as well as a lot of strength from a lower body.
  • It’s very important for you to take the right position before starting a split jump lunge.
  • You should keep your knee directly over your foot.
  • On the other hand, your knee shouldn’t go over your toe.
  • Then, you need to drop down into the lunge.
  • Now, it’s time for you to push both your feet simultaneously and switch legs.
  • Lastly, you should gently land on the floor keeping your feet wide.
  • You should also raise the opposite arm of your front leg while landing.
Play ball overarm in the field

Divide "field" in 4 boxes. Exercise can be done with 2 persons at the same time, in which every player controls someone. The ball has to be played overarm, playing the ball high, and get to the other side like this.  ;

  • Divide the field in 4 boxes, playing the ball in every box at least 3 times.
  • Every player gets 2 turns, in which the best turn counts.
  • How far are you going to get


Directions for post holders

  1. Play up at least 3x per box: otherwise you cannot proceed to the next box
  2. The turn is over, when:
    1. the ball drops on the ground
    2. the player has both feet outside the box (1 foot outside the box is allowed!).
    3. the ball is not played high enough above the head (pay close attention!)
  3. Play at least 50 cm above the head.
  4. Every new turn start in the first box.
  5. The lines are part of the box (with regard to foot fouls outside the boxes).

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