Volleyball drills
- Player throws ball high to central forward and then gets in line to attack
- if attack is not yet possible, the 3rd ball is played overarm over the net.
- On the forward left, player comes in that gives set up to the flank and there will be the attack.
- Pay attention to the set up:
- ball up
- leggs stretch
- point after the ball
- Set upper keeps hitting (10) balls
- Keep ball high, individually, with hands and feet. It does not matter how, as long as the ball does not hit the ground.
- Keep ball high with the fists.
- Keep ball high with underarms.
- Let ball bounce and go underneath as often as possible. Because the ball bounces lower and lower, the player has to lower more and more and move faster.
- Place two balls on each other and balance them
- Two balls on each other and balance, throw up upper ball, change the balls, top to bottom.
- Bounce two balanced balls and walk around
- Ball from hand to hand, and move around the body, from high to low.
- Keep ball between the legs, with one hand in front of the ball, and the other hand on the back.
- Throw up the ball a little, and then the hand from front to back and reverse.
- Players are in a square
- A to B, B to C, C to D, D to A
- Pay attention to distance feet
- The players begin throwing the ball between them.
- After throwing the ball, each player walks around the cone to the other side.
- One of the players then determines how the ball is passed and in which way the players move around the cone.
- The other players imitate this player.
- A and B are opposite each other and both have a ball
- They use one of these balls to play overarm.
- At the same time, they use the other ball to throw in a straight line.
- At the moment A plays the one ball overarm, B throws the other ball towards A, and reverse.
- is also possible in a triangle
- everybody individually plays ball overarm against wall
- pay attention to technique of the hands
- they learn to control the ball
- if possible, indicate a height (height of net + bit extra where the ball should hit the wall
extra challenge:
- 'write' a word on the wall with the ball (around 5-7 letters)
- 2 or 3 lines
- trainer rolls the hoop
- player is walking besides the hoop and touches, with the LEFT leg, the ground THROUGH the hoop
- the hoop should roll on
- if this succeeds, this can be done multiple times per roll.
variants
- same for right leg
- walk in pairs besides the hoop
- hoop in the middle
- and than clap your hand IN the hoop (RL-RL)
- walk in pairs beside the hoop
- transfer the ball UNDERHAND through the hoop
- so sit low
- transfer the ball UNDERHAND through the hoop
- walk in pairs beside the hoop
- the one gives the ball UNDERHAND through the hoop
- the other transfers the ball ABOVE the hoop
- next run reverse
The exercise below effective trains the abdominal muscles by throwing the volley ball overarm.
- Lie down on the floor with bent knees.
- Hold the ball with two hands, and bring your arms stretched behind your head as far as possible. This is also the start position of the exercise.
- Get up evenly, with both your arms and your upper body, to throw the ball as far as possible. It is important to maximize tension of your abdominal muscles.
- You can repeat this exercise 8 to 16 times, in 1 to 3 sets.
- trainer choses 4 (or 5) lines, and numbers them 1, 2, 3, 4 etc.
- Everybody stands on the outer line
- trainer calls out a line number, and everyone runs over there
- repeat a number of times
- At a given moment, the last to make the line is eliminated
- until there is a winner
- disadvantage is that the lesser runners will not improve, because they are eliminated first.
- In pairs, with 1 ball and the net in between.
- At 3 meter line and serve calmly to each other.
- Throwing and concentration.
- Idem, but increase distance.
- If that succeeds, increase distance again.
Pairs with 1 ball.
Attention
- slide on belly
- keep watching the ball
- sit low
Exercise
- player 1 is on the end line, and player 2 is lying on the ground before with stretched arm, and hand flat on side line.
- player 1 drops the ball and it bounces back.
- If not, the hand is not properly flat on the ground
- Idem, only player 2 starts 1 meter from the end line
- player 1 calmly drops ball from up high
- player 2 is crouching, and slides to the line, and has to time such that the ball falls on the hand
- Idem, but now come running from 2 meters
- Stay low, then it will not be scary!
Always change after 5 times
- Trainer is in the back of the field with line of players beside him
- Trainer throws the ball in the air and player a comes in, diagonally, and plays the ball to player b at the net, left front.
- Player b catches ball and joined line besides trainer.
- For a large group, make 2 lines beside the trainer and a catcher right forward to keep the tempo up.