Volleyball drills
- abs:
- sit up
- oblique sit up
- back muscles:
- lift left leg and right arm
- hands under the chin
- arm muscles:
- spin around, pump
- leg muscles:
- sqaud, lunges
- The players are evenly matched on one side of the pitch.
- e.g. 4-4 they play in 3 contacts every time someone has played a ball that person runs to the back line and taps it and comes back so you play all the time
- you can play this all over the field, inside the 3 meter line or outside the 3 meter line
- Ladder walking at high speed. Can be extended with left-right stepping out of the ladder with one or two feet.
- Slalom around the pawns.
- Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).
- Step under the net.
- Sideways past the net with head under net edge.
- Make a dive across the field.
- Walk around the pawn and sprint over the backline.
- Run back to starting position.
- Teams stand on both sides of the net.
- Explain three plays --> pass/set-up, catch throw, pass/set-up over the net.
- Play overhand from the backline. After three serves of one player, the team rotates one spot.
- They don't have to leave the field after a 'mistake'. For every ball that falls on the ground the opponent gets a point.
- With this exercise the players learn how to play 'smart'. just over the net or in the back corners.
- The field is divided into two halves. On both halves there is a row of players.
- On the other side of the net are hoops, on the places where normally no players stand.
- The players throw the ball in front of themselves and play the ball overhand into the hoops. For every bale in the hoop they get one point, the team with the most points has won. (addition: the trainer plays the ball and the players play into the hoops).
- Players face each other at the net
- They take turns to play a technical attack over the net.
- Each time, they take a step backwards until the technical attack evolves into a serve.
- If the ball goes awry : start again from the beginning.
- A player initially stands on position 6
- from the moment the first ball for attack is given on the other side, the player shifts to the back,
- Attacker plays the ball deep at position 1 or 5. Player defends the ball to the receiver (T).
- When 3 balls are good, they move on.
5 exercises (for each player 1 and after 2 min. change)
- exercise 1: abdominal muscle and back muscle
- exercise 2: jump on the bench
- exercise 3: jump ropes
- exercise 4: big step with left to front, then bend the knee (with ball)
- exercise 5: wall sit
- Trainer stands with ball carrier at the net
- Players divide into 2 groups
- 1 group stands on the left side of the field other group stands on the right side of the field
- Trainer throws the ball alternately left and right of the field,
- players have to catch the ball and put it back in the cart and then close again on the other side.
- Extension: players can play reception to the net and catch the ball themselves.
- Form groups of 3-4 players.
- Pass under/overhands as often as possible.
The aim is to shift focus, so don't dwell on it for too long but be ready for the next action straight away.
- Make 3 teams with 1 regular volleyball and 1 tennis ball.
- The one with the tennisball is the lummel (player 2) and stands in the middle.
- Player 1 plays the ball to the dummy, the dummy throws the tennis ball to player 1.
- The dummy plays the ball to player 1 and player 1 throws the tennisball to the dummy again.
- After this player 1 plays the ball to player 3, player 3 plays the ball to the lummel, and the lummel throws the tennisball to player 3.
- to player 3. The dummy plays the ball to player 3 again and gets the tennisball back. etc...
- requires concentration of the players and fast switching.
- If you don't have tennisballs you can also use 2 balls.
- Play fanatically in pairs
- Then player with ball at the net, gives ball at 7 m,
- then at 3 m above, below,