Volleyball drills

• Team 1(balls) get 10 balls to serve with.
• If a ball is passed
• and is caught on the half where it is passed,
• If the ball is hit into the net, it is taken out of play.
  • also if it is served out,
  • or is served into the net,
  • it goes out of play.
• The team that serves the most wins.

Training rhythm and cadence for the playmaker.

Explanation of the exercise:
This exercise is useful for playmakers who want to get rhythm and cadence in their set-ups. In this way, the playmakers get a lot of ball contact and can set-up a lot.

The outfielder passes. The centre, preferably three, comes in from the left, hits the ball and turns it in again on the right. The next one is on the right, goes to the left, etc. These players, seen from above, turn 8s. The coach brings in the balls and can set the pace.

Of course, you can later have the middle players pass and go out and rock. By first coming in from the left, then from the right Of course, later on the centre can pass and the outfield player can rock by coming in first from the left and then from the right.

Duration of the exercise:
10-15 min

These exercises can be done in many variations.

• 2 equal groups
• estaffete. so which group finishes first
  1. speed ladder
  2. under 'mat on benches
  3. through the hoop
  4. slalom through poles
  5. climb over a cupboard
  6. 3x push-ups
  7. 10x jump with 2 legs on bench
  8. touch the next one
  9. ATTENTION: to smuggle is to start over with the part (not the whole course of course)

• 1 of the 2 team throws the ball to the net,
• The net player tries to tap the ball through.
• On the other side of the net is also a team of 2
• who then tries to do the same.
• Then try to play through by passing to the net.

• Match with own team 4 against 4.
• Others save on a further field.
• Whoever makes a mistake must go out and save.

An exercise for the attacker. The attacker has to be available for a second attack after a block.

First the middle attackers. At the net stand the playmaker (S) and a head blocker (1) ready to start blocking. Next to them stands the trainer (T) with a ball. Three defenders (4, 5 and 6) are standing at the back of the court.

• The trainer hits the ball, and 1 and S block together.
• During the block the trainer smashes the ball to 4, 5 or 6.
• As soon as 1 is on the ground again after the block, 1 moves backwards for the attack run.
• 4, 5 or 6 defend the ball.
• S gives a setup to 1.
• 1 smashes the ball
• 1 retrieves the ball.
• 2 takes the place of 1 (1,2 and 3 rotate)

Then the outside attackers who for a change will attack on the right. The playmaker (S) stands in the middle and the outfielder (1) stands on the right. Next to them again the trainer (T) and in the field the defenders (4, 5 and 6).

• The trainer hits the ball, whereupon 1 and S block together.
• During the block the trainer smashes the ball to 4, 5 or 6.
• As soon as 1 is on the ground again after the block, 1 moves backwards for the attack run.
• 4, 5 or 6 defend the ball.
• S gives a setup backwards to 1.
• 1 smashes the ball
• 1 retrieves the ball.
• 2 takes the place of 1 (1,2 and 3 rotate)

• SV at position 2-3
• 3 rows of to attack at positions LV, center and RV
• Trainer throws ball from backfield to SV who performs setup.
• Goal is for the forwards in each row to execute the attack pass regardless of whether the ball comes his/her way.
• Where the ball eventually goes finishes the attack.

Each exercise is done for 30 seconds followed by 15 sec rest:

• Knee lift on the spot
• Wall Sits
• Push-Ups (each at their own level)
• Sit-ups (straight and/or oblique abdominals)
• Bench jump
• Squats
• Lunges
• Arm raises with water bottles
• Planks (regular, or side)

1 minute per exercise in 4 equal groups.

1. Abdominal exercise with ball in hand, at the same time raise your legs and touch the ball with stretched arms. Make sure they don't come up from their neck.
2. 3 hoops and as fast as possible through the hoops.
3. With backs against each other and give the ball over your head to the other.
4. Jumping on a mat

Set-up tips from coach Donnie!