Volleyball drills for all skills

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You have to score!


serving

  • For this exercise, the field is divided in two lengthwise 
  • Four persons on one side, four on the other side.
  • 3 and 4 (1) serve. 
  • Player 2 passes the ball (2), 
  • player 1 gives a set up (3) and  
  • player 2 smashed the ball straight (4) so not diagonally.
  • If 1 and 2 score together, they change spots, so 2 will be playmaker, and player 1 is going to pass and attack.
  • if 1 and 3 DO NOT score, the attacker is going to serve, the playmaker is going to attack, and the server is going to be playmaker. The attacker is 'punished' because he did not score.


What is scoring here? Make clear agreements, for example a ball hit along the line.

  • Trainer throws ball.  
  • Player has to bounce the ball on the upper leg.  
  • Pay attention: the foot of the leg on which the ball bounces, has to be on the ground!

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Set up net and stretch

BAL ROLLEN EN STOPPEN


  • Line 1 players ready to stop ball
  • Line 2 players behind trainer with ball
    • Front player puts ball in hands trainer and joins line 1
  • Trainer rolls ball and player from line 1:
    • Stops ball with right hand
    • Stops ball with left hand
    • Stops the ball with the foot
    • Runs around and sist in front of the ball, and lest ball roll between the legs
    • Runs around and lies down in front of the ball and holds the ball still with stretched arms
  • High tempo!


Stomach muscle exercises:

20 x up, 20 x up, hold, 10 x up in 3 steps, 10 x up in 7 steps

10 x squats, 10 x burpies, planking, push ups

Practice fanatically

Rally pass, underhand and overarm


  In the matches, these are the balls which are easily played over the net by the opponent. It is important to optimally use the chances offered. The pass has to be perfect and to achieve that requires a lot of practice. The warming up is very suited for this.
The adjacent drawing is divided in 3 phases, A, B, and C, but all are about the same pair.
At A, 1 has the ball and 2 is at the 3 meter line. 1 plays the ball (1) with an arch in the back field, and 3 moves to the back.
At B, 2 has arrived in the back field and plays the ball (2) back to 1, who is still at the net, and walks back to the 3 meter line. 1 plays the ball (3) again to the 3 meter line, in such a way that 2 can get under it
At C, 2 plays the ball (4) back to 1 again and moves to the back again, and plays the ball (5) in the back field again.
Pay attention that players always get behind the ball and that they are in balance when playing the ball. In the back field, the trajectory of the pass player 2 plays can be flatter, so the ball is a bit faster at 1. The short ball needs to be high, so the playmaker (in the match) has the time to get under the ball and deliver the perfect set up to score the point.
You can do the exercise overarm or underhand. In both exercises, you have to play overarm at the net.
Demand all balls to be perfect! These are the chances offered and you have to seize them
When passing overarm, pay attention to:
  • the ball is caught before and over the head
  • and that movement is right and no correction from the back is needed to play the ball before and above.
  • at the net, the ball is played more over the head to keep the ball at your own side of the net
When passing underhand, pay attention to:
  • the ball is played within the body
  • movement is right, and there is no correction by passing with the arms outside the body
  • in the back field, the arms can point a little more to the ground to give the ball more speed
  • at the net, arms parallel to the ground to play the ball up and that the ball remains above their own side during playing
  • warming-up-94


Set up net

Run rounds around the hall and stretch

ROLL BALL AND STOP


  • Line 1 players ready to stop ball
  • Line 2 players behind trainer with ball
    • Front player puts ball in hands trainer and joins line 1
  • Trainer rolls ball and player from line 1:
    • Stops ball with right hand
    • Stops ball with left hand
    • Stops the ball with the foot
    • Runs around and sits in front of the ball, and lest ball roll between the legs
    • Runs around and lies down in front of the ball and holds the ball still with stretched arms
  • High tempo!


Stomach muscle exercises:

20 x up, 20 x up, hold, 10 x up in 3 steps, 5 x up in 7 steps

10 x squats, 10 x burpies, planking, push ups

This game can be played with every 4 exercises you can come up with.

1. Make pairs to do exercises.
2. every pair gets a note with 4 boxes in which they can write a code with the figures 1, 2, 3, 4
3. the trainer makes a code, this can be 4 different figures (4231) or repeated figures (2233)
4. the players have to do the 4 exercises in sequence of the code they have written down. When they have done all 4 exercises, they have the code checked by the trainer, who notes how many are correct and how many are not.
5. the players write down a new code, and again are going to do 4 exercises in the order of their code.

For example
Exercise 1: sprint 5x up and down between 9m
Exercise 2; block left, rotate, block middle, rotate, block right with pairs opposite each other and two times up and down
Exercise 3: sitting on the bench, ball is thrown, return underhand while getting up. Both player throw 5x, catch 5x
Exercise 4: 10x sit-up | 10x push up | 10x knee 90 degrees - jump

The first pair to crack the code wins.

  • quintet with 1 ball. 1 player is at the net
  • Opposite him/her is a trio next to each other
  • If the ball thrower throws a ball to the middle, the middle player passes the ball back and everybody remains.
  • If the ball is thrown left, the player passes the ball back and changes left for mid 
  • If the ball is thrown right, the player passes the ball back and changes right for mid 


Which trio keeps this up the longest.
If a ball is missed, the player that made the mistake leaves the field, and a new player comes in the middle.

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After every part a short rest and continue. For parts with *, a bench is required, 2 to 4 persons per bench

  • Deel 1:
    • 30 step-ups* (step up/down bench)
    • 15 push-ups* (feet on bench)
    • 30 step-ups*
    • 15 spiderman push-ups (pull up 1 leg as a frog at the same time as push ups)
  • Part 2:
    • 30 east-west steps-ups* (right foot on bench, left foot besides, then left foot on right foot besides)
    • 10 squats jumps (bend the knees and when stretching jump as high as possible)
    • 30 east-west steps-ups* 
    • 10 squats jumps
  • Part 3:
    • 20 sideways shuffles over 4 meter
    • 10 slit-squat jump (jump, and bend 1 knee, each time a different knee)
  • Part 4:
    • 20 forward and backward sprints over 4 meters 
    • 10 squats jumps


cones-of-the-bench

  • Player A throws the ball over the net.
  • Player B or C passes the ball over the net.
  • The other player quickly runs underneath the net, and sets up for the same player that passed.
  • This player tries to hit a cone from the bench with overarm player or a hitting movement.


Which pair or which team has hit the most cones from the bench after an X number of minutes? 


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To make sure that players learn to play in a rhythm, the ball has to be under way for 2 seconds each time (21-22). 

  • All players will try to play synchronously at the same time.
  • This starts with overarm.
  • The next form is that the player in the back field is going to play underhand and the player on the net overarm.
  • In this way it can be extended.


he most important thing is that the players keep the ball in the air for 2 counts.

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