Volleyball drills for all skills

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  • 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.

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)

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  • 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



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
  • Holding a plate with your hands at the 9 and 3 positions, this exercise builds the core and also develops upper body strength.
  • Specific to volleyball, it helps the shoulder stay healthy and aids in the transfer of power from the core to the upper body.
  • This exercise, done with 2 dumbbells, is good for glute strength, hamstrings and improving an athlete's vertical jump.

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  • Some volleyball players choose to do stationary mat twist exercise for improving core rotational speed.
  • Keep in mind that you need to prepare a mat as well as weight (or a medicine ball) for this exercise.
  • First of all, you should kneel on a mat and hold a weight (or a medicine ball). Now, your job is to rotate to the right and then return to the center.
  • You also need to rotate to the left and then return back to the center.
  • It’s another exercise that helps volleyball players develop foot speed.
  • Uphill acceleration sprints involve sprinting on an uphill incline.
  • You should perform sprints for a certain distance a set number of times.
  • It’s a good idea to experiment with sprints.
  • Set a number of repetitions, distance as well as the duration of break for sprints.

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  • Doing exercises like colored cones circles helps improve foot speed that’s incredibly important for a volleyball player.
  • First of all, you should prepare randomly colored cones.
  • You should also ask a coach (or friend) to assist you with this exercise.
  • At the next stage, you need to place colored cones in the circle.
  • Your goal is to create a circle that is 20 feet wide.
  • Now, you need to stand in the center of the circle.
  • The job of a coach (or friend) is to pick one of colored cones for you.
  • So, you will need to approach to the appropriate cone as soon as possible and then return back to the circle’s center using a crossover step.

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