Volleyball drills

• Trainer hits on 2 passers.
• These pass, set-up and attack.
• Then next pair

• On both sides of the net 1 person in the field. line up behind the field.
• The first ball must be thrown in easily, the first one to throw stays in front of the net to play underhand.
• Get back in line.
• The ball may bounce once and then be played underhand over the net.
• Touching the backline after you've been there.

• Teams take turns serving, one at a time.
• Good serve: remain standing.
• Faulty service: lie down on the opposite side of the pitch.
• If team 1 hits the player on the opposite side of the court, they may return to their team.
• no more players? lost.

• 60 seconds planks
• 2 x 30 seconds side planks
• 30 seconds superman
• 2 x 10 push-ups

Various exercises through the speed ladder.

• First priority on correct execution of the exercise, then increase speed.
• Four ladder repetition per exercise.
• Possible exercises for illustration - see Youtube for many examples/performances
  • 1 foot per box -
  • 2 feet per box -
  • 2 in, 2 out.
  • Hooping
    • expand to 1 box skip 1 back
    • or sideways (right v/d speed ladder, in, left v/d speed ladder in etc.)

Warming up:

• 3 laps of running in .
• Core and move
• 30 sec planks
• 30 secs against the wall with ball in stretched hands

• 1/3 players on 1 side of the field (scoring side)
• 1/3 players serve and go on the other half
• 1/3 players wait for their turn
  • you can only score points on the "scoring side" of the pitch
  • If you make a mistake or the other team scores, you have to leave the field.
  • If you win against the scoring side, you take their place on the "scoring side".
  • If you win on the scoring side, you get 1 point.
    • play until 1 team has 15, or a time limit and see who has the most points at the end

Score with assignment:

1. Ball in 2x over
2. Ball in 3x, placed (BH or OH)
3. Ball in 3x, 3m attack
4. Free

• Try to serve the pawns from the bank. Team that empties the bank first wins

• exercise in pairs
• one player has a cone in his hands,
• the other player has a tennis ball,
• both players stand at 4m from each other and the tennis ball is thrown over.
• The intention is that the person with the cone then catches the tennis ball in the cone,
• This player also adopts a correct position to play reception,
• the throwing of the ball can be varied:
  • underhand
  • overhand
  • with bots
  • left or right of the player

• Bets a ball and throw it in
• Then they will play overhand
• Then play underhand
• For the fans you may go peppering:
  • If that doesn't work you can play tight overhead instead of hitting.

• With 7-9 (odd number) players in a circle,
• Overhead passing,
  • skip 1 person each time.
• Then the same, but underhand.

• 4 players per field half, on the corners of the field.
• 1 player works, gets 2x a ball from each player. First thrown, diagonally, then hit.
• Movement is clockwise. Move quickly, high tempo exercise.
• If there are more than 10 players, 6 per field half can also be placed.