Volleyball drills

• 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

1. Play up at least 3x per box: otherwise you cannot proceed to the next box
2. The turn is over, when:
   1. the ball drops on the ground
   2. the player has both feet outside the box (1 foot outside the box is allowed!).
   3. the ball is not played high enough above the head (pay close attention!)
3. Play at least 50 cm above the head.
4. Every new turn start in the first box.
5. 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

• Basisoefening:
  • 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

Goal;

The teams on the mats have to conquer 4 cones without being tagged in x number of minutes

Requirements;

- 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.

Game explanation;

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.

• You are in pairs bsp;
• The one has a tennis ball, and the other a cone. 
• One is holding the cone in a triangle and tries to catch the tennis ball thrown by the other. 
• The catcher then tries to push the ball to the thrower. 
• You do this 10x and then change. 
• Also pay attention to leg work

The hands are positioned like this:

• The circle is the cone. 
• The point of the cone has to point to the nose of the kid. 
• You need little cones.

Agreements about blocking 

• Always 2 blockers on the outside
• Block left (outside) arm's length of the antenna (diagonal blocking)
• Block right (diagonal) at the antenna (straight block)
• This makes sure that position 1 (playmaker) can always be blocked, so no hard attack on position 1 is possible.
• Block middle by 1 person, block on the ball.

This exercise can also be done as a game against a group on the other field!

• There is a line of kids with a ball at a cone in the back of the field and 1 kid in the other field 
• Kid 1 is going to the net while playing overarm with the ball (if the ball is dropped, start over)
• around 1m from the net, you play the ball overarm over the net to the kid (x) standing there
• the kid standing there has to pass the ball and catch himself (walks with the ball to the line of children)
• kid 1 goes underneath the net and takes the place of kid (x)
• kid 2 now goes to net overarm playing and plays the ball to kid 1
• etc. etc.

(variation or harder)

• there is a line of children with a ball at a cone in the back of the field and 1 kid in the other field 
• Kid 1 is going to the net while playing overarm with the ball (if the ball is dropped, start over)
• around 1m from the net, you play the ball overarm over the net to the kid (x) standing there
• kid 1 quickly goes underneath the net and takes the mid forward position
• the kid standing there (x) has to pass the ball and play to the mid forward who catches the ball and gives it to kid (x)
• kid (x) walks with the ball to the line of children
• kid 1 takes the position of kid (x)
• Kid 2 now goes to the net while playing overarm with the ball and plays the ball to kid 1
• etc. etc.
• overarm and underhand

GOAL

Improve condition and power + warming up

ORGANIZATION

Crack the code by doing various exercises

EXECUTION

You can play this game with each 4 exercises you can come up with.

1. Divide group in two teams which are going to do the exercises.
2. The trainer makes a 10-digit code for example (24 32 14 21 33)
3. The players will do the devised exercises in a certain order. For example: they think that the first digit is 3, so they will do exercise 3. When they have finished this exercise, they go to the trainer who tells if the digit is correct or wrong. If the digit is correct, they try to guess the next digit. If the digit is incorrect, they will have to do another exercise, for example exercise 4, to guess to correct digit.

For example
Exercise 1: 5 times pumping
Exercise 2: run the distance between the end line and the middle line three times
Exercise 3: 5 times blocking at different places/positions
Exercise 4: 1 slide dive towards the sideline, another slide dive towards the end line

The pair that cracks the code first, wins.

• This exercise is done in pairs. Look for someone with the same level of serving.
• Both on 1 side of the net, starting at the 3m line.
• Hit the ball overarm to your buddy. If you succeed, take a step back.
• Other side does the same
• Hit another ball overarm to your body. If again you succeed at this distance, take another step back.
• Keep continuing.

• Attacker plays ball to playmaker, 
• pass and attack over position 4 has to be dropped 
• at position 3 or technically attacked to the attacker at position 4. 
• Ball is defended and repeated at the other side of the field. 
• Ball has to go 3x over the net before you can score