Volleyball drills

• Ball should not be higher than the antenna
  • if necessary string up a rope between the aerials
• Serve on both sides of the net.

• divide into 2 groups of 5
• 1 player on each side on position 5
• 1 player under the basket
• ball is thrown over the net and the passer plays the ball into the basket
• after that you join the group on your own side of the net.

• left back, mid back right position
• 3 blockers
• the rest on the other side of the ball
• The ball is introduced when the defenders are in position.
• left and right back start on 3 meter line. mid-back starts on double line.

• left back, mid back right back position
• 3 blockers
• the rest at the other side ball
• ball is introduced when defenders are in position
• left and right back start on 3 meter line. mid-back starts on double line.

• Two rows of pawns, about 3 meters between rows, one pawn every 1.5m.
• Total 8 per row. Players divide into 2 groups and 2 rows,
• 1 line at each row of pawns (possibly 2 extra lines if the group is big).

1. Run along the right side of the row, backwards over the left. 3x
2. Lift your knees to the front, calmly run back 2x
3. Heels/buttons out, calmly back, 2x
4. Skater's stride out, slowly back 2x
5. Sideways out, sideways back, keeping face the same direction 2x
6. Cross pass inwards and backwards, keeping face in the same direction 2x
7. 2 pawns in front, 1 back at high speed 2x
8. Sprint from pawn to pawn, circle each pawn in short strides.

Group together, 1 row at the right-hand side of the pawns.

1. Move sideways between the pawns, touching each pawn 2x

• Play the ball for yourself overhead,
• if it goes well, only do it underhand,
• and later on alternate

• who gets the ball the fastest
• coach calls: head, knees, toes, nose, then ball.
  • for ball so who gets the ball the fastest
• Everyone stands through their knees towards each other.

• 4 gives setup on 1 and 1 plays BH to 2. 2 defends to 3,
• 3 sets up 2 and 2 plays BH to 1,
• 1 defends on 4 and it starts all over again.

• After 3 and 4 have given 5 setups they are exchanged,
• The challenge is to do this while keeping the ball in play.
• If this goes well the team will attack technically instead of playing BH.

• Speed ladder is from the back line towards the net, in the middle of the field.
• Players move every round with a different movement pattern for the footwork through the speed ladder towards the net, then a block at position 3, move to position 2 or 4 (alternate) and a block again there.
• Then immediately step out to the defensive position on the 3-m line (with the cross move, immediately adopt a low stance and weight on the front feet).
• After the defensive position two options: either shuffle backwards towards the baseline or make a diving roll towards the baseline.
• Depending on the team and fitness level, increase the number of rounds the players have to make.

• 3 teams,
  • 2 with ball at the net,
  • 1 without ball at the backline flat on belly.
• Net player 1 hits ball, defender stands up and defends attack at about 6 meters,
  • Afterwards short ball on 3 meter by net player 2.
• Repeat 2 series of 20 balls (so 10x attack and 10x short).

• 10 x attack and score
  • this may be done in any way, hard/smart
• Point for the attacker if
  • direct scoring
  • if defensive team does not score itself

In pairs

• 1 with ball on the backline
• 1 without ball at the net facing the net
• make a block jump at the net (pay attention to a straight landing)
• after landing, turn around and defend short ball on 6m line