Volleyball drills

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.

• 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.

• 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.

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

Set-up tips from coach Donnie!

• The players start by throwing the ball over.
• After throwing the ball, each player walks around the pawn to the other side.
• One of the players then determines how the game is played and how the players move around the pawn.
• The other players imitate this player.

• A and B are facing each other and both have a ball.
• One of these two balls they use to pass overhead.
• The other ball they throw straight back and forth at the same time.
• At the moment A plays one ball overhand, B throws the other ball towards A and vice versa.
  • You can also do this in a triangle.

In pairs first play fanatically.

After that:

• 2 pairs and move
• 1 plays overhand to 2
• 2 plays back overhand and moves alternately 3 meters to the left or right
• left or right and goes back to the starting position.
• 1 plays the returned ball directly left or right of 2.
• change after 2 minutes
• VARIATION: 2plays overhand