Volleyball drills

Objective:

Improving the attack by raising both arms

Accent: Paying attention to both arms

In pairs:

Batting towards each other, with the players paying attention to their arms

• Hitting over a low net,
  • whereby the left arm points to the ball and the right arm goes back along the ear
  • The palm of the hand must first touch the ball
  • Then the hand unwinds over the ball / the fingers last.
• The other rolls it back, after 5 changes

One person throws it for the other, hitting, while paying attention to the arms again, after 5 changes

Knee prevention:

• Squats (2x12)
• Lunges (12 each side)

Back/pelvis prevention:

• Planks (side and straight plank) (20sec each)
• Side stance and leg raises (15x each side)

Shoulder prevention:

• Flat on the floor and arms at 90° and lift (15x)

• 3 times to the net (forward and backward)
• 3 times to the net, behind 3 metres, to the net and sprint back
• 2 x back and forth knee lifts (left leg up, left arm up etc)
• Heels/Buttocks upper body straight 2x back and forth
• 2x back and forth sitting low in defensive stance sideways
• 3x standing fast footwork 9 meters, then sprint to 3 meters

• 1 throws the ball underhand
• 2 set up second tempo
• 1 runs, makes attack and raises both arms
• 3 defends, retrieves ball, rolls to 4
• 4 gives ball to 1
• after 5 good balls 1>3>4>1 turn over
• 
• Then 3 throws the ball to 1
• 1 passes to 2
• 2 gives set up to 1
• 1 makes an attack and raises both arms
• 3 defends or gets ball from 4
• after 5 good balls, 1 >3>4>1

• player throws ball to defender
• the defender passes to SV
• SV gives setup
• Attacker hits, thinking about the arms,
• If set up is not good, play smart on position 1, 5, or short on 2 or 4
• Attacker gets ball, puts it in the box and stands in line of passers.
• Passer becomes attacker

• 10x push-ups (may also be on knees)
• 40 sec planking (straight back) 3x with 15 sec rest in between
• lie on your back, 1 minute
• 10x whole belly exercise

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.