Volleyball drills for all skills

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warming-up-182condition and strength

- 4 to 5 players on the back line
- for A: push-ups10 x
- for B: attack run 5x
- for C: blocking 5x
- for D: sit-ups 10 x

Loosen ankles, knees, hips, shoulders, neck, wrists

Planks 10 sec, hip- cross over 10x, planks 10 sec, scorpion 10x, planks 10 sec, inverted hamstring 10x

Play fanatically




  • 5x push-ups (can also be done on knees)
  • 20 sec planks (straight back)
  • 5x squat
  • lie on your back, hands under your buttocks and lift your legs up off the ground, hold this for about 10 sec.
  • 10x whole belly exercise
  • On stomach lift left hand and right leg 10x. After this right arm and left leg 10x
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  • Passing over:
  • Ball always goes to the middle player
  • Overhand pass. Middle player must play backwards and turn around immediately!
  • Pass underhand. Middle player must play backwards and turn around immediately!
  • Peppering where the pass goes to the middle player who sets it up.
  • Diving balls indicated by middle player



-

  • A few laps
  • Stand on the back line and dribble forward to the net. Dribble backwards to the backline. 2x
  • Lift your knees and dribble back. 2x
  • Dribble forward to the net, swinging your left arm forward. Back right arm swings forward. 2x
  • Dribble forward to the net, swinging both arms forward. Back arms backwards 2x
  • Walk sideways and switch legs. Back shoulder other side 1X
  • Stand on your heels and walk about 4,5 meters. Then stand on your toes as high as possible and walk to the net.
  • Start by explosively skipping eight times over a few meters before powering up (sprinting) to the back line. Skipping is a fast dribble on the front feet with a clear knee strike whereby the raised leg is horizontal and the heel just barely touches the ground. You roll over the ball of your foot towards your heel Keep the feet raised towards the shins and the ground contact short and fanatic. Back and forth 2x
  • Back to the back line, you hop upwards actively and explosively, moving your arms along with you.
  1. Plays the ball overhand to number 3,
  2. Is a reserve & takes the place of number 3,
  3. Passes to number 4
  4. Catch the ball and join behind number 5,
  5. Passes the ball to number 4, catches the ball and joins behind number 5, plays the ball overhand to number 7,
  6. Is a reserve & takes the place of number 7
  7. Passes to number 8,
  8. Catch the ball and rejoin number 1.


Addition: after catching the ball, touch the wall.

(In the 'overhand' rows/ at the passers if necessary reserve players)butterfly-exercise

  • Place a mat at random in each field.
  • On 2 sides stand a group to serve.
  • Serve on the mat.
  • Then run after your ball, tap the wall, and join the line on the other side.
  • Who hit the mat the most?
  • Players must serve from behind the back line
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  • everyone in a line with the ball between their feet
  • always jump with the ball between their legs
  • they jump to a cone, around it and back again.
  • tap the next one, etc.
  • additions: forwards, sideways, slalom, through the hoop
  • make it a competition


  • first explain the technique (triangle, above the head, 10 fingers play the ball)
  • Two pairs with a net in between and only play overhead.
  • Let the pairs rotate (always new pairs).
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This exercise assumes that the players know where they must stand and which zone is for them. So explain this well in advance

  • Players stand in the right zone
  • Reserve player serves the ball
  • Block/defence, trainer throws in the ball
  • After every service turn.
  • Serve only when they think they are in the right position
    • Also serve if they are not in the right position and serve on the uncovered position.
  • They have to correct each other where they should stand.
  • Throw a ball into the difficult zone every now and then. Who was this ball for?
  • It's about recognizing your own zone. Who takes which ball? Call loose when in doubt etc
  • Make clear agreements in advance!
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