Volleyball drills
- 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.
- set-up forward both 2x
- set-up backwards both 2x
- libero set up forearms 20balls own choice forwards
- 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
- 5 against 4
- 2 attackers and a playmaker, libero on position 5
- other 4, 3 blockers 1 defender (coach)
- games to 5
- Two mats across net, players stand at back line with ball in hands.
- Player bumps the ball, underhand control, control key and keys to the mat: hitting mat is 1 point.
- underhand, overhand control, underhand passing
- underhand, overhand control, passing
- 1 player at position 5, 1 player at the net, 1 player at the other side of the net with the ball
- Player A throws ball to position 5, player defends ball to setter.
- Setter calls red or green and then joins to throw.
- Afterwards possibly calmly pass
- Trainer throws in ball to player 1 or 2
- Reception to P, pass to A4,
- choice of attack street or slide
- with more players: defend on offense, reserve A, serve instead of throw in the ball
- less players: no block, 1 S
- run in + stretch + throw in
- groups of 2 = 9 meter
- groups of 3 = over net with run through
- 2 teams on 2 playfields.
- Start with a ball.
- Throw the ball over the net from where you are standing.
- Do not run with the ball.
- Where the opponent catches the ball, the ball must be thrown back.
- Do not run with the ball.
- If one does not catch the ball or drops it, one is out.
- 2 variations to come back and rejoin the game.
- The ball is caught 3 times by your teammates.
- You do an assignment:
- push-ups
- Run around the field.
- Later the same exercise, but with 2 and/or 3 balls.
- 2 teams.
- 1 player smashes the ball, controlled to fellow players,
- this one brings the ball back OH.
- 5x and then change.
- If this goes well, it may be done in one continuous action.
- Smash - pass - bra.
- Divide the groups.
- One group does the exercise, the other looks on and possibly collects balls.
- Exercise lasts 3 minutes and then change groups.
- First smash by trainer on 3/4, they bring the ball back with a good pass.
- Smash by trainer on 3/4 and then position 1 catches the ball on position 3.
- smash by trainer on 3/4 then position 1 plays the ball overhand from position 3 to 4. player from 5 catches the ball on 4.