Volleyball drills

• 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.
• core/movement
• 10 sec plank
• 10 x scorpion
• 10 x spiderman
• 15 sit ups
• 10 push ups

Players face each other.
4 players each get 1 ball.
Players stand in the volleyball starting position and in a light squat stance
: Ankle, knee, buttocks, shoulder or head or GO* At
GO one of the players tries to grab the ball.
* Whoever takes the ball goes out

• 1 ball/person
• Each player dribbles, at the sign of the trainer the ball is thrown as high (and far) as possible.
• The players try to catch their ball.
• If this works out well
  • Ball is caught with 1 foot in front.
  • After the throw the ball is clapped between the legs. (after every step)
  • Lie on your stomach after throwing the ball.

• 2 balls/2 people
• Player 1 has 2 balls, which she throws over in turn,
• Player 2 catches both balls. The roles are then reversed.
  • Option 1: The balls are thrown over with increasing difficulty.
  • Option 2: the first ball is caught bra, the second ball in split.

• 1 ball/ 2 persons
• Player 1 bounces the ball under the net,
• Player 2 picks up the ball from the air and dribbles under the net.
• Player 1 and 2 exchange places.
  • Option 1: ball is thrown over.
  • Option 2: the ball is plucked out of the air, then a high bounce and the ball is pushed over.

• 1 ball and 1 hoop/2persons
• player 1 tries to get the ball in the hoop,
• player 2 drops the ball in the hoop and catches it in split position.
  • Option 1: person 2 may choose where the hoop is.
  • Option 2: after catching the ball in the split position, the ball is built up.

• 2 balls/2 people
• Player 1 has 2 balls, which she throws over in turn, player 2 catches both balls.
• The roles are then reversed.
  • Option 1: The balls can be thrown over with increasing difficulty.
  • Option 2: the first ball is caught bra, the second ball in split.
  • Option 3: player 1 catches ball under net, person 2 throws ball over net.

• In pairs, facing each other, start at the cone.
• Place cones in the middle.
• One cone per pair
• First time backwards to the sideline.
• Return forward.
• Tapping and kneeling in reception position, waiting for the signal.
• On command move sideways to the sideline.
• Same side back.
• Wait through the knees.
• Third time knees up, back against seat.
• Knee sit next to the cone, right leg to leave.
• 4th time, very fast kick to the other side.
• Lie on your stomach on the line and kick back.

• 1 person strikes out.
• On the opposite side 3 defenders and one person in the middle to catch the ball.
• Start from the back line. Ball must hit playmaker.
• Teach them to stand still when taking the ball.

• 1 player who runs in when the ball leaves the court.
• Ball leaves from person standing deep in the field (same side as SV).
• SV turns in and must key ball into the hoops, which is where otherwise attacker will be.
• If in the hoop, put point on scoreboard.
• If next to it, put point on other side.
• Fetch ball and join at the back to key ball in.
• Difference between points = number of abdominal muscles afterwards.

• Trainer throws the ball to the middle player
• He passes to SV
• SV gives setup
• Offender plays the ball SLIMLY over the net.
  • so just over the net
  • OR in the back of the field in the corners
• Place the hoop and force the player to play there (in 1 corner at a time). Afterwards with defender in that corner. Catch own ball and pass to trainer.
• Attacker catches the ball and puts it with trainer (in the box).
• Everyone turns 1 spot at a time (runs after own ball).
• Give instructions all the time
  • 

• 3 players at the net with a ball
• Other players without ball on the backline
• 1st ball is thrown in long
• 2nd ball short
• 3th ball hit deep