Volleyball drills for all skills

  • On both sides of the net 1 person in the field. line up behind the field.
  • The first ball must be thrown in easily, the first one to throw stays in front of the net to play underhand.
  • Get back in line.
  • The ball may bounce once and then be played underhand over the net.
  • Touching the backline after you've been there.

  • Teams take turns serving, one at a time.
  • Good serve: remain standing.
  • Faulty service: lie down on the opposite side of the pitch.
  • If team 1 hits the player on the opposite side of the court, they may return to their team.
  • no more players? lost.


  • 60 seconds planks
  • 2 x 30 seconds side planks
  • 30 seconds superman
  • 2 x 10 push-ups

Various exercises through the speed ladder.

  • First priority on correct execution of the exercise, then increase speed.
  • Four ladder repetition per exercise.
  • Possible exercises for illustration - see Youtube for many examples/performances
    • 1 foot per box -
    • 2 feet per box -
    • 2 in, 2 out.
    • Hooping
      • expand to 1 box skip 1 back
      • or sideways (right v/d speed ladder, in, left v/d speed ladder in etc.)

  • A throws/serves at B
  • B plays at C
  • C sets up and B plays over the net
  • Run after own ball


Warming up:

  • 3 laps of running in .
  • Core and move
  • 30 sec planks
  • 30 secs against the wall with ball in stretched hands
  • 1/3 players on 1 side of the field (scoring side)
  • 1/3 players serve and go on the other half
  • 1/3 players wait for their turn
    • you can only score points on the "scoring side" of the pitch
    • If you make a mistake or the other team scores, you have to leave the field.
    • If you win against the scoring side, you take their place on the "scoring side".
    • If you win on the scoring side, you get 1 point.
      • play until 1 team has 15, or a time limit and see who has the most points at the end

Score with assignment:

  1. Ball in 2x over
  2. Ball in 3x, placed (BH or OH)
  3. Ball in 3x, 3m attack
  4. Free


  • Try to serve the pawns from the bank. Team that empties the bank first wins
  • exercise in pairs
  • one player has a cone in his hands,
  • the other player has a tennis ball,
  • both players stand at 4m from each other and the tennis ball is thrown over.
  • The intention is that the person with the cone then catches the tennis ball in the cone,
  • This player also adopts a correct position to play reception,
  • the throwing of the ball can be varied:
    • underhand
    • overhand
    • with bots
    • left or right of the player
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