Volleyball drills for all skills



1 - dive to 3 metres
2 - attack jump with stroke movement
3 - block on mid and left 
4 - block at the same time as 3 block, get out and dive to the back line 2 times 
     (left, right)
5 - low defence to 6 over the backline
6 - sprint back
 3 times around

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

Abdominal exercises

sit ups, ankle taps, legs up, foot taps, knees to the left- sit ups, knees to the right- sit ups, hip cross over, Scorpion, planks left, planks right, planks

Play fanatically in pairs


  • Player 1 is ready at the first pawn
  • Then runs quickly around all the pawns sideways
  • After the last pawn, sprint to the front where a ball is thrown by the trainer at around 3 metres.
  • This ball must be passed from a standing position.

With more than 6 players, set up the track twice and let a teammate throw the ball in turns. Otherwise they stand still too long. Run the course 2 times.

  • Ladder walk at a fast pace. With every step keep your heels off the ground.
  • Slalom around the pawns.
  • Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).
  • Step under the net.
  • Sideways past the net with head under net edge.
  • Sprint diagonally to the back left.
  • Walk around the pawn and sprint over the backline.
  • Run back to starting position.


  • 6 times to the net (forward and backward)
  • 2x back and forth knee lifts (left leg up, left arm up etc)
  • Heels/Buttocks straight up 2x times
  • 2x back and forth sitting low in defensive position
  • 2x cross pass back and forth.

The purpose of the core is that the players can play the ball overhead.

  • The players stand in pairs facing each other and play overhead.
  • Hands well above the head, from the legs, stretch the body and point to the ball
  • The players stand further and further apart.

  • Then we form two rows diagonally across the field and we play BH, chase your ball


  • Setup in system.
  • mainly from game situation
  • 3 players serve, 6 players in the field.
  • after 7 minutes swap 3 teams.
  • Teams of 3,
  • play 3 against 3.
  • Each player may touch the ball once and the ball must be played 3 times.
  • Every team that enters the field has a ball, which also goes into the field.
  • Batting on both sides of the net,
  • expandable with defense and blocking (1 man)
  • side A: team set-up, other people on the other side.
    • Service from side A
  • Team on side B must hit the first two attacks,
  • 3rd attack may only be hit,
  • Puncture where critical in defense.
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