Volleyball drills
- Keys to each other ( as high as possible )
- OH to each other ( TWIST: use 1 hand )
- Under the net to each other underhand
- Underhand to each other ( out of system -> also as high to each other )
- Hit the ball technically to the back player ( in front, next to, on top of, ...)
- Throw the ball into the net and take it out of the net
- Team builds up attack after serving.
- After the attack opposite player (S1, S2 or S3) throws the ball right back into the field
- (ball jumps back from the block),
- team builds up new attack
- etcetera
- jump up from a crouch as far as possible,
- from the line to the net and back.
- 2 setuppers (1 on each side)
- Player behind you throws/plays to
- Take your own ball
- join the other row
- There is always one person in the whole field.
- The trainer stands at the other side of the net and plays difficult balls through the whole field.
- You have to go for every ball
- line of players behind the back line
- first player lies down on his belly
- trainer stands at the other side of the net
- hits the ball and throws the ball
- player stands up and passes to midfielder/SV
- SV catches or grabs the ball and passes to trainer
- passer becomes SV
- first time only insertion
- then with sv as a catcher
- setup and attack
- Player T.A. from the net:
- 3 teams on the back line on the belly
- Player gives slap on ball, 3 players stand up and trainer attacks one of the trio defends, nr. 2 setup and nr. 3 attacks
- then next 3 team
- Andre side are 3 blockers.
- Slide through per 3 team
Goal: ball lane recognition, take position in time.
- Ball path: A throws to B, B passes to C.
- Direction of play: A, B, C
- B moves (before the ball has passed the net) to the right position (90%) and is active instead of re-active.
- B assumes the correct position when the ball passes the net.
- B adjusts in the remaining time to the correct position (10%).
- Possibly build up:
- First B catches the ball with bent arms.
- after that B passes the ball underarms.
Attacking at position 4, blocking at pos 2 on the other side (if there are enough players also blocking at pos 3), defending at pos 1 and 6. After defending, the ball is caught by the blocker.
- 1 sv
- Defenders remain standing
- Attacker becomes a blocker on pos. 2, if also a blocker on pos. 3, the blocker stays standing.
- After 5 minutes the defenders (and blockers) change.
- Attack at pos. 2 and 3, blocking at pos. 3 and 4 (if 1 blocker stands where the attack is going on), defence at pos. 5 and 6.
- Trainer stands on the other side of the net.
- At the centre back there is a row of passers in front of the net and a catcher.
- The trainer throws the ball to the first of the passers.
- The passer passes the ball to the catcher, the catcher tries to throw the ball through the basket, picks up his/her ball and puts it in the cart and joins the back of the line.
- The passer becomes receiver.
Learning the pancake roll in 5 exercises:
1. dry practise, step-by-step (repeat 5 times) (
below describes a roll to the right; swap right/left for a roll to the left) - start position
underhand pass (sit low)
- step out one leg (right) to the side and bend the knee very deeply -
slide(
right) hand over the ground diagonally right to the front (pancake)
- sink through until the right hip is on the ground -
swing the legs
over the hips to the other side - during the swing
bend the
stretched (left) leg and stretch the bent (right) leg - by the speed of the swing turn through
so that you come back in the underhand pass position
2. Get used to it (is also good to use as a warming-up exercise) -
start on the sideline facing the net -
roll to the other sideline in three times
-
roll back to the
first sideline in three times
(or walk back if you want to learn the roll in one direction first)
3. gaining experience (repeat 5 times) -
pairs with 1 ball - thrower with
ball near the net, defender at 6 or 7 meter
- throw the ball, so that it lands on the ground 2 meters next to and 1 meter in front of the defender
- the defender tries to hit the ball with a pancake roll (the roll is first more important than hitting the ball)
4. get accuracy -
trio or quartet with 2 or 3 balls (1 defender, the rest is throwing) - the throwers
stand on LV, MV and possibly on RV, the defender stands on the sideline (LA)
- the LV throws the ball so that it lands on the ground 2 metres next to and 1 metre in front of the defender - the
defender tries to hit the ball with a pancake roll
- as soon as the defender has finished the roll, the MV throws the ball so that it lands on the ground 2 metres next to and 1 metre in front of the defender
- the defender tries to hit this ball with a pancake roll as well
- as soon as the defender has finished the roll, the LV throws the ball so that it lands on the ground 2 metres next to and 1 metre in front of the defender again - the defender tries to hit
this ball with a pancake roll as well - after 5 times the
players rotate through on position
5. roll in both directions -
trio with 2 balls (2 throwers, 1 defender) - the throwers
stand on LV and MV, the defender stands on the sideline (LA)
- the MV throws the ball so that it hits the ground on the right side, 2 metres next to and 1 metre in front of the defender
- the defender tries to hit the ball with a pancake roll to the right
- as soon as the defender has finished the roll, the LV throws the ball so that it lands on the ground on the left side at 2 metres next to and 1 metre in front of the defender - the
defender tries to hit this ball with a pancake roll to the left - after 5 times the players
turn around in
position
- Two teams either side of the field one team.
- Comes into the field with a man plays the ball over the not and then goes out of the field.
- Next one enters the field and on and on