Volleyball drills for all skills

Ad

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.

Ad

  • 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.


ready-for-the-attack-1

  • 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.
attack-on-positions-3-and-4-1Passer/Looper and Diagonal on position
45 throws ball to 1, 2 moves from the net, 3 sets the block diagonally, 4 defends.
SV has to put the ball past the blocker, giving attacker a chance to hit behind the block.
5 balls through.
Middens should block when the ball goes over the net and then move left and back. SV must also move 2-3 metres to the left. Always offer as a centre and SV must always move.




Ad

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

Ad

Set-up tips from coach Donnie!

Ad

Address
Yoursportplanner
Korte Vondelstraat 7
1813 AC Alkmaar
Nederland
+31 72 7370224
Yoursportplanner has been developed by Crecca.
Crecca V.O.F.
KvK: 34137432
BTW: NL820715438B01
Follow Us
Newsletter
App
2015 - © Yoursportplanner