Volleyball drills
- Conditioning with ball at high intensity
- Everyone does each exercise once
- If there are 7 people, 1 group has a rest
Equipment:
- Per group 1 ball
- Per group at least 4 players, preferably 5 players.
Short description picture:
- 1b plays ball to SV.
- Who gives Set up to 1a.
- 1a enters field to defend later.
- 1a calmly attacks to 2a/b who defend.
- The player not defending runs to the net.
- SV gives Setup to 2 who in turn calmly attacks 1.
- Then again. 1b goes under the net to help defend.
Variation:
- With 4 players the matching 2 to the next attack is matching 1.
- Quiet attack alternate with prod balls.
- Trainer throws balls.
- Players line up.
- Ball is thrown left or right.
- Players try to catch as best they can.
- Groups of 3 people of approximately equal height.
- The thrower pays attention to the correct steps:
- Short, Long, Connect, Take arms with jump.
- Attacker asks for higher/lower ball to get the timing right.
- Defender determines start of exercise.
Setting:
- One ball per 3-team.
- 2 Blockers face each other at the net.
- Setter next to 1 of the blockers.
Rotation:
- Defender determines start, countdown = 3-2-1 block => try => hands touch each other above the net.
- Defender => shuffle backwards to about 5-6 meter position -speed !
- Attacker => fast to the 3 meters ready for attack.
- Throw up => almost straight up on indication of height attacker.
- Attacker => straight up calm stroke.
- Defender => Pass up and catch.
- Thrower to other side of the net.
- Same principle but mirrored.
- 5x attack per person so 10x toss up.
- Mutual exchange, 3x total, everyone is the thrower once.
Setup:
- In pairs, place the players in a row facing the wall.
- Per pair 1 tennis ball.
Exercise:
- Player 1 stands closest to the wall and begins the exercise by throwing the ball against the wall.
- Player 2 catches the ball.
- Player 1 meanwhile runs back through the right side and then catches the ball that player 2 just threw against the wall.
- Repeat at least 20 times.
- Make the exercise more difficult by having the ball caught in a hat.
Preparation:
- Half Field.
- Place hats on the back line with a tennis ball on top.
- Place equal number of hats at the net.
Exercise:
- Have the players run with the tennis ball to the overlying hat.
- Have them put the ball down on the hat there for 2 seconds.
- Pick it up again and run back to the starting hat.
Practice attack run a few times with a few runs beforehand.
Attention => short long short, slant run, take your arms into the jump, try to get as high as possible.
Then do this exercise in pairs:
Attention => short long short, slant run, take your arms into the jump, try to get as high as possible.
Then do this exercise in pairs:
- 1 person throws up
- 1 person does attack pass with timing => catch as high as possible with 2 hands.
- Thrower pay attention to correct steps: Short, Long, Connect, take arms with jump.
- Catcher asks for higher / lower ball so timing is right.
1) First phase: Run-up from about 3 meter line => 5x good jump timing, then change
2) Second phase: Start with fake-block, fast backwards, around the pawn => Throw-up => 5x good jump timing then change.
2) Second phase: Start with fake-block, fast backwards, around the pawn => Throw-up => 5x good jump timing then change.
Starting position: 3 players on red side, rest on blue side.
- Blue side always starts, with OH service.
- Tennis OH directly over the net => approximately 3 meter line.
- After Tennis outside the posts to the other side.
- Red players: place ball in center of court where around 3 meters the blue players are.
- Blue players: Place ball deliberately left or right of the center of the field where the red team is standing.
- Red side: thinking, what is your next action?
- Played left => Red player is going to do exercise 1
- Played right => Red player is going to do exercise 2.
Examples of exercises:
- Mat => make roll
- Pawns => shuffle through them
- Foot ladder with assignment.
- Bad Ball => pick up in bin and join the other team.
- Spikeball is a fun game you play with a net in the middle and a small ball.
- 2 teams of 2 players play against each other.
- Everything is allowed in terms of technique. This is easily adapted to volleyball, where after 3x games the ball may be played into a hoop.
- After that it is the other team's turn.
- It is a 360 degree field, so through the hoop the ball may go in any direction.
- Always play the game 2 against 2.
- Vary the level of difficulty for the players. For example: catch 1x for C youth, do not smash, and so on.
Play in pairs from approx. 3m line to 7m line.
Net player always plays up 1x for himself, then back again.
Back player plays back in 1x and then does for himself successively:
- 5x Turn around on own spot.
- 5x To the back line, tap with 1 hand and return to 7m.
- 5x Sit on your buttocks and stand up again.
If the ball goes wrong: Start again at the last unsuccessful series of 5.
Change after 15x.
First round overhead, 2nd round underhand.
- Make pairs with 1 ball
- Trainer puts pawns in different colors in the center of the field. As many as there are pairs.
Assignment
Always aim at a certain side of the pawn, trainer indicates which side.
- To the right of the pawn - straight through
- To the left of the pawn - diagonal
- In front of the pawn -short
- Behind the pawn -deep
Successful task: Move the pawn 1 meter so that the area becomes smaller.
Unsuccessful task: Move the pawn 0.5 meter back so that the area becomes larger.
Challenge: To get your own pawn as close as possible to the corresponding line of the field.
Always aim at a certain side of the pawn, trainer indicates which side.
- To the right of the pawn - straight through
- To the left of the pawn - diagonal
- In front of the pawn -short
- Behind the pawn -deep
Successful task: Move the pawn 1 meter so that the area becomes smaller.
Unsuccessful task: Move the pawn 0.5 meter back so that the area becomes larger.
Challenge: To get your own pawn as close as possible to the corresponding line of the field.
- Drawing is example for 'straight through' serve.
- Serve 5 minutes, whoever then has the smallest field is the winner.
- 2-pairs
- 1 with ball, 1 without ball lies on the ground
- series of 30 seconds with 30 seconds rest
- At start signal, player lying down stands up, gets ball thrown to him.
- Player plays back overhand and goes back to the ground.
- Again, explosive up, get ready, play and return to ground.
- 30 seconds rest
- Next series of 30 but pass underhand.
- Then change and start again.