Volleyball drills

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

• 3 teams.
  • 1 is at the net,
  • 2 in the back and
  • 3 in the middle.
  • 1 plays bra to 2,
  • 2 plays bra to 3,
  • 3 plays bra back to 2 and then turns around,
  • 2 plays bra to 1,
  • 1 plays bra to 3 etc etc
  • Pay attention to this and after a while change the middle man.
• Ditto,
  • Only now the middle man doesn't turn and we play the ball backwards.
  • So 1 plays to 2,
  • 2 plays backwards to 3 and
  • 3 plays the ball to 1,
  • 1 again to 2 etc. etc.
  • Pay special attention to the position of the middle man!
  • Again, pay attention to this.

Divide children into 2 different groups.
Children must save. In case of an error (outside, in the net, foot fault) the children must sit in the opposite field. Their own team can get the children free again by passing to them. If the children can catch the ball without moving from their spot, they can rejoin the game. A team loses when everyone is on the opposite side of the field.

• With tennis balls try to throw as far as possible à right foot in front, arm yourself
• One person throws a tennisball, the other catches it in an upside down cone. Ã right foot forward, arm yourself
• The players take turns throwing a tennis ball against the wall and above a certain line. They try to score in the area marked off by the cones.

This exercise is fun to do and gives a lot of fun and competition! Relays in general already create competition.

What this exercise also wants to mimic is the stress factor that a serve brings.

The players are divided into equal teams and lined up on the serving area of the same court. The first player of a team serves and retrieves his ball. After the next player has been tapped, this one serves and so on.

Only when the ball lands on 1 of the 4 mats the point is counted. It is not allowed to hit the same mat twice in a row. The team that hits the mat first, a multiple of 3 of the number of players in the team, wins.

It is important for a player to serve quickly, but it must also be flawless, otherwise the ball must be retrieved and served again!

If the teams are small, it is fun to have everyone serve two or three times.

Necessary:

• A minimum of 6 players
• As many balls as there are teams

2 vs 2, play ball over the net
: - throw loose and follow ball -
underhand pass -
overhand pass -
ball comes over the net short, 1 player takes reception move backwards, gets ball deep from 2nd player at the net, reception back to net player who passes ball backwards.
- If necessary, switch to reception pass and technical attack behind the 3m line.
- If the group has an odd number of players, they always pass after passing the ball.

See picture. Each 3 players 2 balls. 2 players at the net a few meters apart, other player on the 3-m line and shuffle always from front to back: first r-for then l-for.

• Exercise 1: Players take turns throwing the ball, player in the backfield plays the ball back underhand.
• Exercise 2: First ball comes deep (BH return), 2nd ball comes short (OH return) - must be catchable!
• Exercise 3: Throwers stand a little further apart and throw straight: player with ball on the sideline throws deep, other short (not catchable)
• Exercise 4: player with ball on the sideline does an intermediate test and then gives a deep ball, player in the field takes this ball OH and plays it to player B at the net. Player B can then immediately return a ball on the 3-meter line or test the ball to the player on the sideline and then the exercise starts again.

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

Two sides of the net are used.

• Player 1 stands at one side of the net, throws up the ball and hits it to player 2, who stands in a service-pass position;
• It is important to use the right technique when hitting the ball;
• Player 2 passes the ball to the trainer;
• Player 2 passes the ball to the trainer; pay attention to the passing to the desired set position;
• The trainer catches the ball and throws it immediately in a perfect setup (start with a 1m set which contains a peak);
• Player 2 gets into position for the attack, and attacks in a specific area (use pawns as targets);
• After the attack, the player advances to the serving position;
• After player 1 hits the ball, he connects behind the line of passers/attackers.

* You divide your players into 2 pairs.

* Each pair 1 ball

* Each on a side of the net

* 1 player throws the ball up over the netband, both try to block the ball.

20 balls and then switch tasks.

* Now 1 block the other may shoot

Make pairs.

Each pair 1 ball.

1 person throws the ball. the other person plays the ball back overhand with hard contact.

change after 20 balls.

step 2: pass to each other with the hard contact technique.

Make pairs.

1 with the ball at the net

Step 1: the other one gets down on his knees at 7 metres. then he lies down flat on his belly in the sand and makes a butterfly. now the range of the player has been determined.

Step 2: Same exercise but now from crouch and 1 step which increases the reach (again let the player determine the reach).

change after 15 balls

3 players stand ready. the other 3 take turns serving a ball over the net.
One player passes, one player sets, one player catches.
After finishing they rotate one place: catcher becomes server, server becomes passer.