Volleyball drills for all skills

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defense-zone-4-5-2

  • Objective :
  • defense zone 4-5 according to defense system :
  • block open-toe
  • Execution :
  • A = attacker |
  • S = setter |
  • P = passer |
  • B = blocker |
  • MB = middle block |
  • V = defender |
  • X = player

- X serve --> A/P --> pass --> S ( penetration pos 1)- S set-up
--> A pos 4- A -->
attack zone 4-5- V/L -->
defense in zone X


  • extension :
  • MB at post
  • after defense it gives the set-up for pipe --> by X
  • 4 gives setup on 1 and 1 attacks on 2.
  • 2 defends to 3,
  • 3 gives setup on 2 and 2 attacks on 1,
  • 1 defends on 4 and it starts all over again.
  • After 3 and 4 have given 5 setups they switch,
  • the challenge is to do this while keeping the ball in play.

pepperen-4-pcs-2

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  • Split 2 sides over 3 meter line

  • throw the ball over the net to the next player,
  • after throwing the ball, shuffle backwards, touch the backline and sprint back to your position.
  • Repeat 10 times

  • Bounce the ball under the net and pass to the next player,
  • after the bounce, make 2 x a block jump at the net and back to your position
  • Repeat 10 times

  • Play ball overhand to the next player
  • after you have played, make a dive to the backline and back to your position.
  • Repeat 10 times

  • play the ball underhand to the next player
  • after the game, crunch 3 times and return to your position
  • repeat 10 times
  • Player stands with hoop near the net, can move a little but max 1 step.
  • Trainer stands on the backline with a row of players with the ball next to him.
  • Trainer throws the ball randomly into the field and the player puts it in the hoop.
  • Make it more and more difficult.
  • Three defenders in the field
  • One person who catches
  • Rest: serve
  • Strikes follow each other quickly
  • Each person in the field must make 5 perfect receptions to the receiver.
  • Catcher determines if the reception is good
  • When a defender has made 5 perfect receptions, he becomes a catcher and the catcher starts to serve
  • Make two teams.
  • Set up a two benches one person sits on the bench.
  • Other on the other side of the net who are going to serve to the person on the bench when the ball is caught 1 point and then switch persons.
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Multi-directional exercise:


  • Trainer starts, plays ball to passers, libero, left back, right back. 2/3 players
  • Good pass to regular SV. 1 player
  • Row of strikers, attack pass and smash 2/3 players
  • Try to defend the rest of the balls, and put them in the ball bin.
  • After 5 minutes turn over, also other SV (player 1, 2 and 3)


Variation:

  • Other side of the field, players block and libero defends block.
  • Ladder exercise
  • Slalom
  • Sideways movement back and forth between 2 cones (low pass stance)
  • Bench: rv up - lv up - rv down - lv down (can be stepping or jumping)
  • Throw ball against wall (lying on stomach) with elbows off the mat
  • Jumping back and forth over the rope (2 feet together) -> small jumps -> fast
  • Hurdles: lowest position and jump over them with 2 feet
  • Bench: lie on your belly and pull yourself forward with your arms
  • Jumping rope
  • Stomach exercises: with stretched legs and feet over a big pawn each time
  • Swinging jump over a bench
  • Ladder exercise
  • Pass the ball through the basket
  • In each hand a tennis ball - arms sideways (90 degrees with body) and then squeeze the tennis ball
  • Planks
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  • Hang up the net at about 1,50 m.
  • Work with 4 players, 2 on each side of the net.
  • Player smashes the ball down, pass to player at the net
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