Volleyball drills

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

1. slide on belly
2. keep watching the ball
3. 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.

Each player has a ball and dribbles (right-left each time)  through the hall.

At the trainer's signal

• Throw ball up, knee contact, catch
• Throw ball up, head ball, catch
• Throw ball up, play overarm, catch
• Throw ball up, play overarm, head ball, catch
• Throw ball up, play overarm, overarm, play overarm, catch

Variants

• Throw ball up, right shoulder, catch
• Throw ball up, left shoulder, catch
• Throw ball up, right shoulder, left shoulder, catch
  

• Trainer is in the back of the field.
• Player is positioned right forward and gets ball in the middle from trainer.
• Player comes in and plays the ball in the basket.
• At the moment of letting go, you dive towards the side line.
  • Possibly, the player gets a diving ball from a second trainer        
  • pay attention to sliding on the belly 
• Player at the basket catches and joins the line
• Diver will stand at the basket.

• 2 teams, each team has its own field
• opposite each other with net in between.
• the players will serve against each other
• when a player serves the ball incorrectly (in the net, out of the field etc) he has to lie down on the side of the other team
• player can return when a team member serves the ball on him
• when a whole team is lying down on the ground, the other team has won

• The trainer appoints 1-2 taggers, who have to tag the rest of the players.
• If you have been tagged sit on a knee and raise an arm: the WC.
• You can then free the other players by:
  • first, one of the players sits on your knee
  • then a player flushes by pulling your arm
• Will the tagger(s) succeed in tagging all players?

• Trainer throws the ball over the net
• the 3 players are standing in a circle holding hands.
• They are starting at the end line and try to have the ball thrown by the trainer drop in the circle.
• This is allowed after 1 bounce 
• You can easily adjust this to the level of the players opposite you.

pairs with net in between.

• Throw ball with stretched arms and 1 foot before the other over the net.
• Trainer throws ball over the net
• Player tries to catch and throws the ball with
  • stretched arms
  • and 1 foot before the net
  •  and touches the chest.
• Hit chest, you take a peg and attach it to your shirt
•   How many pegs do you have at the end?

Idem, only knock the ball overarm

• Move the chest once in a while

3 rope ladders so 3 groups

• In and out with both feet
• The feet forwards on the outside, you bend your knees
• Then you step in 1 box with your left foot, and with your right foot you touch your buttocks
• In every box 2 feet
• Hop sidewards 2 aside and 1 back
• with two legs you hop sidewards, you bend your knees, and place your right foot behind your left foot