Volleyball drills for all skills

  • Coach plays rally ball in the field,
  • defender comes from right back,
  • passes ball to position 2/3,
  • set up outside,
  • attacker stands ready on 3 meter line,
  • after pass attack cover.
  • 2 balls per pair.
  • One throws the ball, the other plays back the BH.
  • Throw in the 2nd ball when the 1st one comes back.
  • Together they keep 2 balls in the air:
    • So twice as much ball contact as when working with 1 ball.
  • Variations/expansion: throw something to the left/right (move > stand still), throw something short/long.
  • 2 fixed playmakers stand at the net and take turns.
  • Other players are divided into 2 rows at mid and outside.
  • Outsiders pass the ball to the distributor.
  • Playmaker gives set-up to mid or outside. Both players attack (fake attack).
  • The player who attacked retrieves the ball and returns it. Other player remains standing and attacks again.


  • A serves at B
  • B plays into C
  • C sets up and B plays over the net
  • Run after own ball

  1. Lunges forward 2x
  2. Lunges backward 2x
  3. squats 2x 15
  4. dead bug 2 x 15
  5. plank 2 x 30 sec.
  6. plank with exit 1x 30 sec
  7. side plank both sides 1x 30 sec


See picture. Each team 2 balls. 2 players at the net a few meters apart, other player in the backfield.

  • Exercise 1: Players take turns throwing the ball, player in the backfield plays the ball back underhand.
  • Exercise 2: First ball comes deep, second ball comes short
  • Exercise 3: Throwers stand a little further apart and throw straight: player with ball on the sideline throws deep, other throws short.

After x-number of balls or after a certain time swap places.

  • Pairs facing each other with a net in between
  • There is a cone under the net
  • Players play the ball overhead in front of themselves and then pass the ball to others
  • After playing, they tap the cone under the net and get back to their feetbutton
  • 2 rows of players
    • 1 row on the left back
    • 1 row at the right back
  • create with 4 pawns a virtual line where they have to stand behind
  • trainer stands at the other side of the net and throws the ball somewhere in the field.
  • 1 of the 2 front rows calls LOS orIK (agree who takes short or deep)
  • This player passes the ball over the net to the previous player.
  • catch a round for the next player
  • If you did not have the ball, join the shortest row.
  • shout-6


To stretch the shoulder and upper back muscles in preparation for the blocking movement.


Repetitions: 3series of 5 repetitions. Take a few moments of rest between the series.


  • Stand at some distance from the net with your face to the net.
  • Place your hands diagonally above your head in the blocking position.
  • Make controlled blocking movements towards the net at a calm pace. Make yourself as long as possible without jumping.
  • Do this 5 times.

Do a total of 3 series of 5 repetitions. In between the series, take a few moments of rest.

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