Volleyball drills

Sprawl trainingExplain the
sprawl. (gliding low over your forearm to catch the ball)

Start on your knees and make yourself long while sliding over your forearms.
If that goes well, let the group stand and do the same exercise while sitting low. This can still be a barrier for some players to continue You have to coach these players to get this technique right.
In the end they all go.

Then in groups of three hit the ball to practice.

• 1 hits (throws) the ball
• 1 does the sprawl
• 1 player catches the ball.

If this goes well you let the player on the 3mtr line start doing a split step backwards and do the sprawl forwards.

Note it is wise to have socks or long sleeves on with this exercise.

Make 3 or 4 teams (depends on the amount of players).
1 player on 7mtr line and 2 at the net.

• Left front plays the ball overhand to player 2 (7mtr).
• Player 2 plays the ball underarm to player 3 (net)
• Player 3 plays the ball overhand again to player 1.

If the exercise is running player 1 can hit the ball overhand (quietly).

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.

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.

Divide the teams on both halves of the field.
Trainer throws in the ball and the teams play the ball across it to each other.
Every player who has played the ball taps the back line and comes back into the field.

Start with catching and throwing and if that goes well you start playing for real (BH or OA).

1. 4 x back and forth (forward and backward
) 2. 3 x back and forth with quiet block jump and backward shuffle3
. 2x side defense stance4
. Handwalk heavy (make long (stretch), walk on your hands to the front, 3 counts, back with your hands 1x push up again with your feet to your hands walk. And then one more time. (to the net and then calmly walk back to the backline)
5. Lunges, step out trunk resting to the left and right movement.
6. Rollercoaster in 2 groups who is first on the other side.
7. 3x 45 seconds planks (15 counts of rest)
8. 1 minute air cycling

• A serves to B.
• B passes the ball to the playmaker, who then plays a high ball into the backfield.
• B defends this ball back to the playmaker, who then gives a setup for B.
• B attacks this setup.
• 
  

After the attack, A takes B's place and B becomes a reserve. The playmaker stays.

The attackers use the left half of the court with one playmaker. The middle attackers and diagonal attackers use the right half with another playmaker.

Extension:

• After the service, A takes a second ball.
• After B's attack A throws this ball into the field.
• B plays this ball to the playmaker, the playmaker gives a setup.
• B attacks again.

• Row of attackers on the outside without the ball
• Trainer throws ball to SV
• No 1 attack on outside, paying close attention to the run up and one must use 2 arms to come up. Attacker gets the ball and puts it in the ballcar.
• Calm pace at first and later at a higher pace. But both arms must be raised!

Objective:

Improving the attack by raising both arms

Accent: Paying attention to both arms

In pairs:

Batting towards each other, with the players paying attention to their arms

• Hitting over a low net,
  • whereby the left arm points to the ball and the right arm goes back along the ear
  • The palm of the hand must first touch the ball
  • Then the hand unwinds over the ball / the fingers last.
• The other rolls it back, after 5 changes

One person throws it for the other, hitting, while paying attention to the arms again, after 5 changes

Knee prevention:

• Squats (2x12)
• Lunges (12 each side)

Back/pelvis prevention:

• Planks (side and straight plank) (20sec each)
• Side stance and leg raises (15x each side)

Shoulder prevention:

• Flat on the floor and arms at 90° and lift (15x)

• 3 times to the net (forward and backward)
• 3 times to the net, behind 3 metres, to the net and sprint back
• 2 x back and forth knee lifts (left leg up, left arm up etc)
• Heels/Buttocks upper body straight 2x back and forth
• 2x back and forth sitting low in defensive stance sideways
• 3x standing fast footwork 9 meters, then sprint to 3 meters

• 1 throws the ball underhand
• 2 set up second tempo
• 1 runs, makes attack and raises both arms
• 3 defends, retrieves ball, rolls to 4
• 4 gives ball to 1
• after 5 good balls 1>3>4>1 turn over
• 
• Then 3 throws the ball to 1
• 1 passes to 2
• 2 gives set up to 1
• 1 makes an attack and raises both arms
• 3 defends or gets ball from 4
• after 5 good balls, 1 >3>4>1

• player throws ball to defender
• the defender passes to SV
• SV gives setup
• Attacker hits, thinking about the arms,
• If set up is not good, play smart on position 1, 5, or short on 2 or 4
• Attacker gets ball, puts it in the box and stands in line of passers.
• Passer becomes attacker