Volleyball drills for all skills

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Goal of the exercise is, the playmaker must try to make sure that on the other side of the net a double block can not be formed. 

  • T plays the balls at a high pace towards pos. 3.
  • SV walks in and gives set-up for -or backwards to fool the block. 
  • B tries to come to a drawbar block on attack.
  • SV passes around T after set-up. 
  • SV1 & 2 switch positions after each set-up. 

Expansion : 

  • Add field defense. (Liberos) 
  • B's play ball high back over to attacker passing towards pos 3/2
  • Exercise starts again from pass attacker. 
drawing

A fixed setter

2 rows on the back line

  • Trainer strikes a ball to player 1
  • Setter gives setup on player 2 which attacks
  • Player 2 directly back for 2nd ball
  • (rest in mirror image again)


Next pair

  • Per setter each 2 or 3 series
drawing
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The goal of the core is, that the players can play the ball far overhead

  • The players face each other in pairs and play overhead
  • Hands well above the head, from the legs, body stretching and point towards the ball when releasing
  • The players stand further and further apart from each other.
  • Then we form two rows diagonally across the field and we play BH, chasing your ball



drawing
  • Pass the ball overhead to each other in a snake-like figure
    • Two rows of players that face each other.
    • No. 1 plays the ball straight over and connects at the end of the snake.
    • Nr 2 plays the ball diagonally over and connects to the end of the snake and so on. 
  • Hang on as long as possible (field around!)? 
drawing

Organization:

2 persons to serve

2 persons in reception

1 attacker in position 4

1 attacker in position 2

  • Serve to 1 of the 2 reception players
    • 2nd person runs in and advances (to 2 or 4)
  • With attack
  • With attack to certain zone
drawing
  • Place a flag in the center of a circle. 
  • The circle will have pilons spaced every 75-100 cm, depending on the level of the player(s).
  • See also:
  • Divide the players over the circle between the pilons;
    • Start 'jogging' between the pilons (snake movement); 
    • Rotate arms in turns (warm up)
    • On indication of the trainer (whistle) short sprint to the flag in the middle and back again;
    • 2x whistle sprint to the outside
  • Next exercise :
    • Zig-Zag (from left to right) between the pilons,
    • Run sideways and make rainbows (knee up) with your left foot over each pilon.
    • Run sideways (inside) and make rainbows (knee up) over each pilon (with right foot);
    • Short dribble with the feet forward and backward between the pilons, but keep spinning.
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warm-up-with-ball

Moving with the ball

  • Keep the ball in front of you and run / touch heels or thighs / lift your knees
  • Hold ball above your head and run sideways / crosspass
  • Keep the ball in front of you, make a big step forward and make sure your knees form an angle of about 90°. (Lunges)
  • Jump where you stand:
    • Stand with your feet shoulder-width apart. 
    • Concentrate on a point on the floor and hop up and down where you are standing.
  • Side jump: 
    • Stand up straight, keep your hands in front of you and jump from side to side.
  • Butt Kicks:
    • Stand up straight, and keep running in your place while your heel up touches your buttocks with every step.
  • High stepping: 
    • Raise the leg with the knee at a 90 degree angle. 
    • Quickly alternate with the other leg.
  • Standing bike crunches
    • Stand with your feet shoulder-width apart. 
    • Bring your knee to your opposite elbow. 
    • Go back to the starting position and repeat with the other side (belly / legs).
  • Sumo squat:
    • Stand with your feet 6-12 inches apart.
    • Stretch out your arms in front of you. 
    • Lower your body until your thighs are parallel to the floor. 
    • Return to the starting position and repeat the exercise (legs / buttocks).
  • Jumping without a rope:
    • Hold your arms along your side and pretend you're holding the end of a jump rope in each hand. 
    • Jump up and come down alternately on the ball of each foot, while at the same time turning your wrists as if you were letting a rope go around.
  • Jumping without a rope
    • Hold your arms along your side and pretend to be holding the end of a skipping rope in each hand. 
    • Jump up with 2 feet while simultaneously twisting your wrists as if you were making a rope go around.
  • Arm Swings clockwise:
    • Stand on the ground with your arms straight outstretched to the side at shoulder height. 
    • Move your arms quickly in large circles clockwise (arms).
  • Arm Swings counterclockwise:  
    • Stand on the ground with your arms straight outstretched to the side at shoulder height. 
    • Move your arms quickly in large circles counterclockwise (arms)
  • Toy soldiers:
    • Start with your feet shoulder-width apart. Keep your legs and arms stretched. 
    • Kick up your left leg until your right hand touches your toes. 
    • Repeat with the other side (belly / legs / arm / shoulder).

warming-up-circle-1



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In pairs

Long pass (10x):

  • 2nd player on the 3-meter line
  • Player at the net hitting the ball
  • 2nd player shuffles backwards (7 meters)
  • Hit by player at the net
  • 2nd player passes


Short pass (10x)

  • 2nd player at 7 meters
  • Player at the net hitting the ball
  • 2nd player sprints forward
  • tip-ball by player at the net
  • 2nd player passes
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