Volleyball drills

• 1 gives setup to 2,
• 2 defends the ball and makes a technical move to 3
• 3 defends on the ball she receives from person 2.
• Person 3 then makes a technical move to person 2.
• Person 2 defends and makes technical hit to 1. 1 defends and then makes technical hit to 2 again
  • The exercise starts again

• players stand divided on one side of the field, ball in their hands.
• Through the knees.
• All players dribble on the spot,
  • When the trainer points to the left, the players follow with a turn,
  • When the coach walks backwards, the players follow backwards, etc.
• Constant dribbling.
• expand,
  • With jump,
  • attacking jump etc.

• Two teams, pass to each other.
• If it goes well, alternate pass/smash.
• After some time, go over with 4 in a square.
  • Left back starts, throws to left front, this passes to right back (so diagonally),
  • Right back catches and throws to right front,
  • this one passes to the left back (i.e. diagonally),
  • this one catches etc. etc.
• If that goes well, try with smash instead of throw.

• Trainer works with 3 team. Other players take care of catching, balls in ball bin.
  • Trainer throws on, 3 team must make a good pass to 3 (mid front) Trainer changes this position. Playing to midfield/right front/left front.
  • After a few good passes, switch with other players.
  • Throwing the ball:
    • smash
    • service

• Party form 6 against the rest.
  • variation with playmaker on 1 instead of 3
  • all attacks must end with a smash
  • obligatory to play 3 times, otherwise point to side.
• (Pay attention to the way you walk, the other players in the field, where there is no ball).

• doubles must score 10 points.
• They need points by replay,
  • after the coach's call,
  • the coach obviously makes it very difficult.
• If they don't do their best, the score goes back to zero.

• Team of two with ball, sitting opposite each other on the mat
• Person A holds ball above head with both hands and moves to supine position while tapping the ground with ball backwards with outstretched arms
• Person A moves to sitting position and hands the ball to person B
• Person B goes to the supine position and taps the ground with the ball backwards
• and so on

May also be with bended knees

• In prone position throw ball to partner
• Partner rolls the ball back over the ground
  
  

• 5 laps around the terrain
• Walking around the field, arms swinging loosely
• hands together and loosen wrists.
• Hopping on left foot over and over the terrain, then right foot. 2x
• Sideways up and down 3x
• Up and down with big jumps. 2x
• Sprint up and down the field 2x
• idem but leave lying on belly 2x
• idem but leave lying on back 2x
• Lie down next to each other on the sideline. (10 x push-ups, 10 x set-up, 10 x oblique abdominals)

relay:

• 2 groups behind the back line.
• The front players roll the ball,
• run after it and pick it up behind the 3-meter-line,
• come back and give the ball to the next player.
• idem:
  • But now run with the ball up to the 3-metre line,
  • then throw the ball into the net and catch it again.
  • Then run back and give the ball to the next player.
• idem
  • But now run with the ball to the net,
  • With shoulder to the net, throw the ball over,
  • Pass the ball sideways under the net, catch it and pass it again,
  • Back to the side under the net,
  • Repeat this again
  • And then hand the ball over to the next player. (Ball goes over the net 4 times per person).
• One player per group starts with ball on the other side of the net on the 3-meter line to throw balls.
• The first one of the group runs in and gets the ball at the net.
• He passes it back and catches the ball himself at the other side of the net.
• The thrower passes under the net and runs back to the back line.
• The next player may then leave.
• Same but now play back underhand

Both playmakers and libero:

• 1 sv stands at position 5. 1
• Defender goes to position 2/3.
• 1 player stands on position 4 (next to the basket) plays the ball to the libero
  • to position 2/3
  • set-up in the basket. after 10 balls distributors change.

1. set-up forward both 2x
2. set-up backwards both 2x
3. libero set up forearms 20balls own choice forwards
4. libero set-up forearms20 ballsbackwards. (other player will throw the ball).

Libero

• will work with coach to dodge tap balls and defend hard attacks.

other half

• Other players:
  • Make threes.
  • each trio 1ball.
  • lineup on the back line.
  • Number 1 has the ball.
  • Play the ball overhand backwards to number 2 and so on.
  • Number 1 follows in the back until you reach the net.
  • Then you start again.
  • 3x reach the net without dropping the ball.
  • 2. pass the ball underarm to each other in a triangle.

• 10x pumping
• 20 setups
• 20 lunches
• 10 squats (with bounce)
• 30 sec plank
• 20 side tube muscles (foot tapping in the air)
• 10 jump squat
• 30 sec side plank