Volleyball drills

• 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.

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

• 2 fixed playmakers stand at the net and take turns.
• Other players are divided into 2 rows at mid and outside.
• Outsiders pass the ball to the distributor.
• Playmaker gives set-up to mid or outside. Both players attack (fake attack).
• The player who attacked retrieves the ball and returns it. Other player remains standing and attacks again.

• A serves at B
• B plays into C
• C sets up and B plays over the net
• Run after own ball

1. Lunges forward 2x
2. Lunges backward 2x
3. squats 2x 15
4. dead bug 2 x 15
5. plank 2 x 30 sec.
6. plank with exit 1x 30 sec
7. side plank both sides 1x 30 sec

See picture. Each team 2 balls. 2 players at the net a few meters apart, other player in the backfield.

• Exercise 1: Players take turns throwing the ball, player in the backfield plays the ball back underhand.
• Exercise 2: First ball comes deep, second ball comes short
• Exercise 3: Throwers stand a little further apart and throw straight: player with ball on the sideline throws deep, other throws short.

After x-number of balls or after a certain time swap places.

• Pairs facing each other with a net in between
• There is a cone under the net
• Players play the ball overhead in front of themselves and then pass the ball to others
• After playing, they tap the cone under the net and get back to their feet

• 2 rows of players
  • 1 row on the left back
  • 1 row at the right back
• create with 4 pawns a virtual line where they have to stand behind
• trainer stands at the other side of the net and throws the ball somewhere in the field.
• 1 of the 2 front rows calls LOS orIK (agree who takes short or deep)
• This player passes the ball over the net to the previous player.
• catch a round for the next player
• If you did not have the ball, join the shortest row.
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