Volleyball drills

Warm up from the back line to the net:

• run
• unscrew right arm
• Untie the left arm
• Untie both arms
• raise your knee
• heels-bottoms
• sideways (left and right)
• cross pass
• dive

• Libero throws the ball to trainer SV.
• At the moment of passing, the 3 net players step back (for the attack).
• SV gives pass, finish game.
• Variation:

- No pass from libero, but pass from smash. Other SV

• Form of play 2 games.
• obligatory smash.
• free game
• mandatory short ball
• free game

• 10 times back and forth to the net
• 5 times backwards and forwards
• 4 times sideways (connecting pass and face one way)
• 4 times front to back crossing (also face one way)
• 4 times heels touching butt and backwards
• 4 times lift the knee and return backwards
• 4 times sitting low on the side (pass posture) face one way
• 4 times waving arms (left and right)
• Stretching and stretching (calves, thighs, ankles loose, hips loose, arms stretching (front to back))

• two groups on the back line and dribbling ready; sprinting at GO of the trainer:
• centre line
• 3 meter line
• pass to the net
• sprint and dive over the baseline
• next already dribbling ready and pass at GO

• 10 pushups
• 10 situps
• 10 burpies (from stance on stomach, stand up and jump with arms in the air)
• 10 times 5 seconds in pass position and then jump as high as possible

Passing on/ reception/ pass/ attack - Jore on 5 - Lene on 3

Two groups: group A: 4 players and group B: 5 players

1. START group A: Jore - Lene - Marie - Julie
   1. Jore on 6 - Lene on 3
   2. 1 person (Marie) at the other side with the ball - 1 person (Julie) on position 5 next to Jore
      1. If there is a centre, only libero/ corner player reception.
2. Start group B: Axelle - Nina - Sun - Inne - Lise - Lene as floating masseur
   1. Axelle at 6 (fixed) and Lene at 3
   2. 1 person (Zonne) across the field with the ball - 1 person (Nina) on position 5 next to Axelle
      1. If there is a centre, do only libero/ corner reception.
   3. Lise starts as a block
   4. Inne behind Zonne as reserve
3. Passing on:
   1. Pursuivant -> reception -> attacker -> (block) -> pursuivant
4. 
   
5. OBJECTIVE:
   1. JORE: learns to agree, dares to catch or dare to pass
   2. LENE: pass and dare to speak, dare to play, dare to throw, dare to ...

1. serves
2. passes
3. gives set up
4. attacks
5. blocks

If the ball doesn't come right and you can't hit it, you play overhand into a hoop

Run around the field

Players stand divided at the long side line of the field and start with a quiet walk around the field. One player in turn gives an assignment. This command is executed on the short side of the field. E.g. connecting pass, cross pass, knee lift, heels - buttocks, shuffle, etc.

Ankles, knees, hips, shoulders, neck, wrists loosen up

Circuit:

1. hoop
2. plank with twist - mountain climbers
3. sit ups, knees 90 degrees, hands touching below the knee - left elbow to right knee
4. steer with weight - weight behind head
5. weight on belly, hips up - weight from left to right

Insertion:

2 players on one side, 3 players on the other side. The front one of the three starts:

• throw from the neck high ball
• throw from the neck tight ball
• throw with punch from the chest high ball
• throw with punch from the chest tight ball
• throw with the right
• throw with the left
• throw with bounce
• strike
• overhead
• underhand
• one side overhand, other side underhand
• free play to each other

• 3x walk around the field
• 1 minute planking
• 10x from prone position, pulling back
• plank in pairs, facing each other, 10x left and 10x right hand tapping

• Thick mat against the net
• Batting from one side of the net
• Block defense on the ball coming from the mat
• Defense on the short ball which comes over the mat
  • Short ball is processed into pass, setup, jump ball back

• 1 set upper, 1 catcher at the basket, the rest pass.
• Trainer throws ball to passer
• Set up tries to score in the basket.
  • In basket = 2 point
  • edge = 1 point
• Catcher puts ball in basket.