Volleyball drills for all skills

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  • With this exercise the players learn how to play 'smart'. just over the net or in the back corners.
  • The field is divided into two halves. On both halves there is a row of players.
  • On the other side of the net are hoops, on the places where normally no players stand.
  • The players throw the ball in front of themselves and play the ball overhand into the hoops. For every bale in the hoop they get one point, the team with the most points has won. (addition: the trainer plays the ball and the players play into the hoops).
  • Players face each other at the net
  • They take turns to play a technical attack over the net.
  • Each time, they take a step backwards until the technical attack evolves into a serve.
  • If the ball goes awry : start again from the beginning.
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  • A player initially stands on position 6
  • from the moment the first ball for attack is given on the other side, the player shifts to the back,
  • Attacker plays the ball deep at position 1 or 5. Player defends the ball to the receiver (T).
  • When 3 balls are good, they move on.

5 exercises (for each player 1 and after 2 min. change)

  • exercise 1: abdominal muscle and back muscle
  • exercise 2: jump on the bench
  • exercise 3: jump ropes
  • exercise 4: big step with left to front, then bend the knee (with ball)
  • exercise 5: wall sit

movement

  • Trainer stands with ball carrier at the net
  • Players divide into 2 groups
  • 1 group stands on the left side of the field other group stands on the right side of the field


  • Trainer throws the ball alternately left and right of the field,
  • players have to catch the ball and put it back in the cart and then close again on the other side.
  • Extension: players can play reception to the net and catch the ball themselves.



  • Form groups of 3-4 players.
  • Pass under/overhands as often as possible.
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The aim is to shift focus, so don't dwell on it for too long but be ready for the next action straight away.

  • Make 3 teams with 1 regular volleyball and 1 tennis ball.
  • The one with the tennisball is the lummel (player 2) and stands in the middle.
  • Player 1 plays the ball to the dummy, the dummy throws the tennis ball to player 1.
  • The dummy plays the ball to player 1 and player 1 throws the tennisball to the dummy again.
  • After this player 1 plays the ball to player 3, player 3 plays the ball to the lummel, and the lummel throws the tennisball to player 3.
  • to player 3. The dummy plays the ball to player 3 again and gets the tennisball back. etc...
  • requires concentration of the players and fast switching.
    • If you don't have tennisballs you can also use 2 balls.
  • Play fanatically in pairs
  • Then player with ball at the net, gives ball at 7 m,
  • then at 3 m above, below,
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A short but intensive warming up to get the heart rate up and warm up properly.
This is completely without the ball.

  • To start this warming up we first start with 2 to 3 laps around the field.
    • This is to warm up the muscles a little bit.
  • Then we stand in a circle.
    • And do the following exercises in order with a 10 count rest each time
    • 30 sec. Jumping jacks
    • 30 sec bench (with the back against the wall and knees in an angle of 90 degrees)
    • 30 sec push-ups
    • 30 sec crunch (abdominal muscles)
    • 30 sec Squats
    • 30 sec planking
    • 30 sec alternating Lunges First left and right or vise versa
      • we do this two times


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