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Volleyball drills

Each exercise (or choose a number) is done for 30 seconds followed by 15 sec rest:

- Knee lifts on the spot-
Wall sit and pass ball-
Push-Ups (each at their own level)
- Sit-ups (straight and/or oblique abs)
- Bench jumps-
Squats-
Lunges-
Arm lifts with water bottles-
Planks (regular, or side)







On the start signal, players sprint to the 3m line, tap and shuffle backwards to the back line.

easter -> catch

through the whole field

succeeded = point

then a new 3

who has the most points?

easter -> catch -> easter -> etc.

been = sit

Everyone gets a turn (call loose)

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 block, next to them stands the trainer (T) or player with a ball. Three defenders (4, 5 and 6) are standing at the back of the field.


ready-for-the-attack

  • 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 to 1.
  • 1 smashes the ball
  • 1 retrieves the ball.
  • 2 takes the place of 1 (1,2 and 3 rotate)

ready-for-the-attack

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)

pass-17

  • Trainer plays high ball in the back
  • 1 gives high ball to 2
  • 2 gives set up to 1
  • 1 hits it diagonally
  • then 3 and 4 etc.


  • the intention is to get 3 in a row
  • 2 teams per game
  • 9 hoops in a square (3x3)
  • each team has 3 ribbons, each team its own color
  • the first of each team runs to the hoops and puts down the ribbon
  • quickly back and touch the next one
  • the first player who has no more ribbons (they are already in the square) can move a ribbon
  • the team that has 3 in a row first, has won.

simple running exercises for warming up, in which concentration and reaction also play an important role. Organisation: Pairs in an empty, marked out space.

Walk behind each other in a steady pace, criss-crossing the whole room. Number 2 follows every movement of number 1 as fast as possible, keeping about 1 metre distance. After a while change.

As a., but now the front runner tries to lose the back runner by sudden feints and/or tempo changes.

As a., but now other movements are also allowed: cross passes, jumping, lying down quickly and getting up again, etc.

Variations:

  • Perform the same exercises with music
  • Do the same exercises in groups of three or four. In this form, 'comical' situations will certainly occur now and then. It doesn't have much to do with korfball then.
  • No more pairs: everyone walks freely through each other. The players walk towards each other, feint and then pass to the left.
  • Like d., but now passing on the right
  • Like d., but now they turn around each other and walk back.
  • Special exercise for getting used to the hall: walk criss-cross through the whole hall, but not touching any line. Especially in halls with a lot of lines on the floor this is a good and fun exercise to get the 'contact with the hall' back in the legs.
  • Like g., but now keep walking on the lines.

Server goes to serve on mate who is in a spot in the opposite field.

  • running around the room and stretching


  • Abdominal exercises:


  • Legs left,
  • elbow - knee,
  • legs right,
  • ankle on knee left,
  • ankle on right knee,
  • feet in the air - touch toes


game of 4 against 4 up to the 7 metre line

Making an attack run:

  • Right handed: left, right, left
  • Left handed: right, left, right
  • Player throws ball to trainer who is on the bench
  • trainer holds up the ball
  • players knock the ball out of the hand of the trainer
  • stay on your own side of the net

watch the run up, not the beautiful ball

  • jump with your arms!
  • hit the ball with your belly!