Volleyball drills

Trainer throws ball to defender, there are 3 rows of attackers at position 2, 3 and 4 ready. SV chooses a striker. Attackers pay attention to their run-up and arms.

The purpose of the exercise is twofold: the defender must learn to 'read' where the attacker is going to hit and the attacker must look where the defence is before hitting.

We work with two regular playmakers, on both sides of the field a row of attackers on the left-for position. And two defenders, who may choose where they position themselves on the field. A defender has to defend the attack 10 times, preferably a nice pass, but touching is enough. If the attacker hits the net or leaves the field, that also counts. And the attackers may only smash, no prick balls! After the attack, the attacker retrieves the ball and joins the other row. The attacker who defends the ball at the 10th time takes the place of the defender. The defender will then of course attack.

Necessary:

• 8 - 10 players
• enough balls

If there are less players, the exercise can also be done, but then on one side. The attacker retrieves the ball and joins the same line.

The blocker joins in, indicates where he is going to block and the mid-back goes to his place.

Running in circles and stretching

Each exercise (or choose some) is done for 30 seconds followed by 15 sec rest:

- Knee lifts on the spot-
Wall sit and pass ball-
Push-Ups (each at their own level)
- Sit-ups (straight and/or oblique abs)


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Bench jumps:

a. 2 legs sideways with a bench in between. Then jump on and off.

b. Jump with 2 legs on the bench (sideways) and off again. Then to the left on the bench and off again. 30 sec on your own place.

Hip cross over 10x, scorpion 10x, planks 10x, squats 10x

Playing fanatically

The four quarter courts are numbered (see the triangles in the picture). The goal is for the team to reach field 1. You do this by making no mistakes! On each field stands a threesome or twosome.

The game starts with bringing the ball into the field. This can be done by the trainer, but a player can also throw the ball over the net.

The pair that receives the ball plays it back over the net three times (mandatory!), etc.
The team that makes a mistake goes out of the field (in case of 5 teams) or to field four (in case of 4 teams).
The other teams move one space forward.
So if the team in field two makes a mistake, it goes out, field three moves on to field 2, field 4 to field 3 and the 5th team goes to field 4.

After 10 minutes the game stops, whichever team is in field 1 is the winner!

• Trainer throws the ball,
• player forms a circle with arms through which the ball must fall.

• Players walk with the ball bouncing through the room
• and must try to knock off the balls of the other players along the way.
• The one who is left has won.

• Players are given ribbons in knee pads and must try to take each other's ribbons.
• When a player loses a ribbon, the trainer will give him a new one.
• Who has collected the most ribbons, has won.
• Goal: sit low.

Warming up with ball

Moving sideways

Warm up for the school.

Team 2
: One player sits on the ground with legs wide and has the ball.
The other player is standing.

• The sitting player rolls the ball 1x along the left leg and the standing player taps the ball back.
• After this the ball goes past the right leg and the standing player moves with closing pass to this ball and taps it back.
• This way from left to right on a good tempo.

• Player A throws ball over the net.
• Player B or C passes ball to other player
• The other player quickly runs to the net and sets up the ball for the same player who passed.
• This player tries to get a pawn off the bench with overhand play or a hitting move.
• Change after 5 balls

Which pair or team has knocked off/handled the most pawns after X number of minutes?

• 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 orI (agree on this)
• This player passes the ball into the basket on the players spot.
• At the basket stands a catcher who brings the ball to the trainer in the basket.
• The player who passes runs after the ball.
• Catch a round for the next one
• If you did not have the ball, join the shortest row.
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