Volleyball drills for all skills

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First 1 for 1:

  • Player has a hoop
  • Trainer throws the ball over the net, player has hoop in his hands and has to make sure the ball goes through the hoop.
  • Player passes the hoop to the next player in line.
  • Player puts ball in trainer's box


Next step:

  • Divide the group on two halves of the field
  • Player 1 serves the ball over the net
  • Player 2 makes sure the ball goes through the hoop
  • Player 1 joins the back at the hoop catchers
  • Player 2 passes on the hoop and takes the ball to serve
  • 3 players at the net with a ball.
  • The rest of the players start at the first post.
  • The first ball is thrown short, second ball long and third ball short.
  • The player passes the ball back and moves sideways to the next one.


Important that players move on the front feet and get ready to pass the ball.

drawing
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Nice to start the training with. Players with ball throw the ball over the net at the passer. Everyone runs after the ball.

  • Ball handler becomes passer
  • Passer becomes receiver
  • Offender starts throwing
  • If there are more players, have them block on the other side of the net.
  • Learning the defense system
  • 1 side with 4: leave 1st time (= at net / 3M line)
  • Surplus on the other side.
  • Red/ blue throws the ball in nr PASPLEK.
  • Then the ball is passed to pos 2 or 3.
  • This player catches the ball and then makes an attacking run and throws the ball over.
  • Attacker who doesn't get the ball does AP + sliding dive to cart and takes new ball.
  • Side with 4 does the right moves.
  • Catch the ball --> position 1 runs in puts BH pass to position 4 --> plays over
  • 5 balls and turn over
drawing
  • Per 2: 10x
  • White hits the ball = sign that blue may move backwards
  • White touches the ball --> blue plays the ball to the middle of the front (white moves to the middle of the field after the touch)
  • Blue does sliding dive to front
  • On 3:
  • Same as above but with sliding dive outside the box --> move on
drawing
  • Trainer brings the ball from the backfield into the centre.
  • The middle player of the trio must set it up directly to one of the other players.
  • Call who you are serving.
  • In this way, the 'non-attacker' can go directly under the net to defend the ball.
  • Once at the other side, a perfect attack is built up and a new trio is ready to defend this attack and turn it into a counter-attack.
  • If you win the rally, the trio counts its point, but the next round starts from the beginning.


drawing
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  • On both sides players on position 1, 3 and 4.
  • Take turns setting up the ball.
  • Position 4 sets up the ball.
  • Ball setter hits ball --> passer runs in and sets up pass.
  • Position 3 gets loose from the net and plays ball diagonally across.
  • Other side makes its move!
  • Passer also moves backwards and makes a pass.
  • If successful, play on.
drawing
  • 45" jump ropes
  • 20 straight abdominals
  • 45" skipping ropes
  • 20 oblique abdominals
  • 45" skipping ropes
  • 5 lunches left and right
  • 45" skipping ropes
  • 10 squats
  • 45" skipping ropes
  • 10 jumping squats
  • 45" skipping ropes
  • 10x pumps
  • 1' skipping ropes
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Course: 3 groups of 3 persons - behind the back line

  • Walk to 3m line
  • Shuffle low backwards to backline - left and right
  • Walk to 3m line + offensive run
  • Dive under net to 3m line
  • Turn around and block: block - side + block - side + block
  • Roll backwards
  • Turn around + walk to the back line
  • Sprint back
    1. First jump at 50%
    2. Second jump at 75%
    3. Third jump at 100%


Jump ropes + exercises:

  • 45" jump roping
  • 20 straight abdominals
  • 45" skipping ropes
  • 20 oblique abdominals
  • 45" skipping ropes
  • 5 lunches left and right
  • 45" skipping ropes
  • 10 squats
  • 45" skipping ropes
  • 10 jumping squats
  • 45" skipping ropes
  • 10x pumps
  • 1' jump ropes


Sprint:

3 groups of 3 people - behind the back line

  • First person: is going to lay 4 balls
  • Second person: is going to get 4 balls
  • Third person: is going to lay 4 balls


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