Volleyball drills for all skills

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Two teams. The teams must play the ball underhand over the net. Player 1 of each team stands in the field, when a player has played he/she has to run to the back line and only then the next player can stand in the field.

The players stand in three rows on the back line. The coach stands on the other side of the net. The first of the rows run to the net, touch it and then stand ready for the pass. The trainer throws the ball over the net and the ball must be played in three passes. The last one has to hit the ball over the net.
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Ball is played underhand to each other from the 4 meter line.
- After playing block on the middle
- move to the right and block
- under the net and block
- low defence back to the line

Field in half divided over the length

2 rows of players on the backline in each half

2 playmakers at the net in each half

Coach and ass serve from other side

Front players come in and pass ball to SV

Ball back to coach and ass.

condition strength

- 4 to 5 players on the back line
- at A: push-ups 10 x
- at B:blocking 10 x fast hopping
- for C: sideways between 3 meter line 10 x
- D: sit-ups 20 x


In this exercise, positions 4 and 7 are not occupied. On the right is sv.

Accent in this exercise:

- pass, block and sv

- Try to play through and vary attacking balls: smash, hole in the middle or play on the lines left and right (in the back is difficult because there is no miss-back who can defend the ball.

Trainer plays high ball at the backblock-defense-1

Pass to SV

Set up

Attack

Trainer plays to 1 or 2

Set up to the other

Block set up

Defending behind

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1. Exercise starts with everyone (5 players) making 3 passes each to the sv position. The sv runs in and plays the ball bravely to the outside. There stands 1 player to catch the ball. He calls right or wrong. After catching the ball throw it to the player next to the trainer. 2 Other players stand behind the passer. After 3 times 1 position turn.

When everyone has been through the same thing again but then set up in the middle.

Points of attention: quick start of the sv (run in), playing brace and good pass.

2. After that line up in the back and pass a ball that is thrown/striked by the trainer. Set up by incoming sv. Left front or in the middle stands attacker who hits ball. Chasing the ball and throwing it in the box.

Attacker indicates who is coming: outside or centre.

  1. Extend your arms out to the sides with your fists clenched and your thumbs up.
  2. Bend forward with your left leg extended until your upper body is completely horizontal while balancing on your right foot. Move your left leg and torso as one.
  3. Do the same with your right leg while balancing on your left foot.
  4. Repeat these movements several times, alternating between your left and right legs.

movement-prep-inverted-hamstring-4

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Each exercise (or choose a number) 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)
- 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.

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