Volleyball drills for all skills
- Doing tuck jump has a profound positive impact on a volleyball player’s glutes, hips and quads.
- When doing this type of volleyball exercise you should keep your knees as high as possible.
- Plus, you need to spend as little time on the ground.
- Frog hops is the right type of volleyball exercise for developing explosive jumping power.
- If you do this volleyball exercise on a regular basis you’ll be able to strengthen the quadriceps and hamstrings over the time.
- As a result, you’ll be able to jump higher!
- Split jump lunge is the volleyball exercise that offers a great way of strengthening glutes, quads and hips.
- So, this exercise will have a huge positive impact on your vertical jump.
- It’s worth noting that this exercise requires some balance as well as a lot of strength from a lower body.
- It’s very important for you to take the right position before starting a split jump lunge.
- You should keep your knee directly over your foot.
- On the other hand, your knee shouldn’t go over your toe.
- Then, you need to drop down into the lunge.
- Now, it’s time for you to push both your feet simultaneously and switch legs.
- Lastly, you should gently land on the floor keeping your feet wide.
- You should also raise the opposite arm of your front leg while landing.
Divide "field" in 4 boxes. Exercise can be done with 2 persons at the same time, in which every player controls someone. The ball has to be played overarm, playing the ball high, and get to the other side like this.  ;
- Divide the field in 4 boxes, playing the ball in every box at least 3 times.
- Every player gets 2 turns, in which the best turn counts.
- How far are you going to get
Directions for post holders
- Play up at least 3x per box: otherwise you cannot proceed to the next box
- The turn is over, when:
- the ball drops on the ground
- the player has both feet outside the box (1 foot outside the box is allowed!).
- the ball is not played high enough above the head (pay close attention!)
- Play at least 50 cm above the head.
- Every new turn start in the first box.
- The lines are part of the box (with regard to foot fouls outside the boxes).
Divide children in pairs; 1 counter and 1 performing the exercise
- 4 hoops are in a square. The distance between the hoops is 5 meters. In every hoop is a ball. The player starts in a corner with a ball.
- Change as many balls as possible, in which the ball has to be put in the hoop. The player has to look the same direction the entire time.
- Every player has 1 turn.
- Count the number of ball changes in 45 seconds.
Directions for the counters
- The balls have to be put in the hoops. If the ball rolls out, the player has to go back to put the ball back in the hoop!
- All four hoops have to be processed in order. The player is not allowed to run between 2 hoops and change the balls!
A game of 1 against 1 on a six meter long field
- Player A tries to score a point against player B
- Everything is allowed, the ball has to be touched at least 2x before playing.
- Variation 1:
- The ball being played is, from now on, a hard overarm contact.
- Variation 2:
- The second contact is a soccer contact (head, knee, shoulder, breast, foot).
- Variation 3:
- Build up has to be done in 3 times.
- Ball 1 = Underhand
- Ball 2 = overarm
- Ball 3 = Attack or tip
- Build up has to be done in 3 times.
- The trainer randomly plays 1 or 2.
- From there, a set up to the other (1 or 2) is given for attacking.
- Depending on where the attack happens, 6 players on the other side of the net take the correct positions.
- Blocking, defending, and play over the net to me.
- High tempo.
- If the ball is not defended, throw it to my side of the net so that we can continue.
- There are 2 lines with persons on the end line and 2 attackers on the 3m line at both sides.
- The player right back walks to the middle of the field and gets a ball thrown by the player left back.
- The player gives a set up to the attacker on the 3m line.
- This attacker tries to attack the ball over the net to the best of his abilities.
- This exercise stimulates a not-perfect set up given from the back field.
- The goal is that the attacker is still able to play the ball over the net with some pressure.
The teams on the mats have to conquer 4 cones without being tagged in x number of minutes
- Pairs on the 3 mats (to be expanded to 2 pairs)
- 2 taggers between mats and cones
- 9 cones around a field's length from the mats.
The pair on the mat has conquer a mat hand in hand or otherwise connected.
The taggers are going to try to tag the pair.
If one of the pair is tagged, they have to go back to their mat and try again.
The first at the four cones has one. The team with the least cones are going to be the taggers.
Set a time limit for an x number of minutes to keep the flow in the game.