Volleyball drills

• Players stand in line at the first bench
• Jumping on the first bench
• Jumping over the 2nd bench
• Jumping on the lower board 2 pieces
• Jumping on the high board 3 or 4 pieces

Exercise 1

• Pass ball to defending player
• Around the post and defend again

Exercise 2

• Player on his belly on the 3 meter line
• Player at the net hits the ball throws up and hits the ball, player on his belly comes up and defends the ball
• step back and repeat

Exercise 3

• player stands on the backline with his back to the net
• player at the net calls yes and hits the ball or throws the ball short
• player turns around and defends or ducks the ball

Exercise 4

• player stands on a chair with a ball a little distance from the net
• second player tries to take the ball from his hands with a block jump

One side of the net

• Attacking player on his/her position
• Passer ( libero if necessary )

The other side

• 2 blockers ( center and corner ) --> 1 block if there is a center player on the other side
• Defenders on all positions

The exercise

• Someone passes to offensive player and libero
• Build up and try to score

• Blockers set up a block go for the ball
• Defenders try to defend the ball

Attacking player gets 10 balls and he/she must try to score as much as possible.

--> possibly also let them use the 3 meter attack

Power round

• 15 situps
• 20 sec planks
• 15 burpees
• 30 runs (pushup stance, bring knees to elbow on opposite side, fast pace)

• from back line to 3 meter line
• shuffle back
• Make an attack (without the ball)
• back to 3 meter line
• 3x blocks
• Dive back to backline

• you have 2 passers on ra and la
• trainer throws/serves the ball over the net to the 2 passers.
• after having called loose, pass the ball to sv on 2/3
• sv gives set up to lv
• someone on the other side of the net tries to block and otherwise retrieve the ball
• move up one spot at a time

• Make 2 teams of about 5 children.
• Each team stands on one side of the field.
• Place 5 balls on both 3meter lines.
• When the trainer calls GO, everyone rolls the balls to the other side.
• Who has the least balls in their field after 3 minutes has won.

• 2 balls per pair.
• One throws the ball, the other plays back the BH.
• Throw in the second ball when the first one comes back.
• Together they keep 2 balls in the air: so twice as much ball-contact as when working with 1 ball.
• Variations/expansions: throw something left/right (move > stand still), throw short/long.

Goal: Warming up with the ball, ending with concentration exercise on technique to keep the ball in play.

• The ball will be kept in play diagonally over the net.
• There will be 3 x replays, pass/setup/attack.
• Every time the team plays the ball over the net, they turn a spot.

• The game is slowly built up from just playing over and underhands to targeted attack from jump.

1. overhand at the net and underhand in the backfield
2. attack from position
3. attack from jump, aimed/strike the person (through).
4. The team must keep the ball in play for 30 or 60 seconds. (The team must keep the ball in play for 30 or 60 seconds.) When the ball falls to the ground the time starts over. Set a maximum time of 5 minutes, for example, if you are not successful. You can extend the time each time you do the exercise by 10 seconds and thus keep the players trainer concentrated for longer and longer on passing the ball neatly.

Note: Make sure that the players do not pass the ball over the net in a wide arc, but that they attack in a targeted manner.

If you have more than 8 players, you can also place players at the right back and play over the whole field.

• On both sides of the net there is a row of players. The first has no ball and the others do.
• Player 1 stands next to player 2.
• Player 2 smashes the ball on the ground.
• Player 1 runs after the ball and makes sure he/she is standing still when he/she has to pass. Player 1 plays the ball up in front of himself and catches it. Rejoins the back of the line.
• Player 3 smashes for player 2
• etc. etc.

• push-ups (may also be on knees) (30 sec) 2x
• 30 sec planking (straight back) 3x with 10 sec rest in between
• 1 push-up position opposite each other with a ball in between and stretching the ball from left to left
  • 10x and 10x right to right.
• 10x whole tummies

• Coach plays rally ball in the field,
• defender comes from right back,
• passes ball to position 2/3,
• set up outside,
• attacker stands ready on 3 meter line,
• after pass attack cover.