Volleyball drills for all skills

  • Attacking and blocking 12 players
  • Players A with one ball simultaneously play the ball to S at 2/3
  • At that moment A4 with B1, B2 with B3, and B4 with A3 jump for a dry block
  • S play a set-up to position 4 where A4 and A3 attack along or through block B1 with B2 and B3 with B4
  • Position changes S are fixed playmakers; the five on their own side rotate through (chase the ball).attacks-and-blocks
  • High knee hug for balance --> pull your knee up with your arms to your chest and stretch your other leg on your toe

  • Quad stretch --> foot to buttocks with help of opposite arm and stretch other arm in the air and opposite leg on toe

  • Sumo shuffle --> shuffle with arm swing

  • Lateral lunge shuffle --> 2x shuffle, lateral left/right flexion, then right/left flexion

  • Hopscotch --> quick hopscotch movement, 1-left, 2-joint, 1-right, 2-joint, etc.

  • Atlas --> pull your knee up with your arm and stretch your other leg on your toe, step out with a big step and bend your knee, swing your arm up and turn your torso to the back

  • High skips --> jump up on 1 leg and land on this leg, swing opposite arm up with the jump


Red player performs exercise.
Blue players hand in balls.
Perform course 2 or 3 times in a row.

  • Ball is handed in --> reception --> attack after pass distributor
  • Block
  • Diving to the backfield
  • Defending reception + technical attack of playmaker
  • Attacking move
  • Reception + attack at three meter
  • Start on back line in position 1.
  • Sprint to the 3 meter line, then backward to position 6, sprint to the 3 meter.
  • Shuffle to position 5 and sprint to the net.
  • At the net, block jump to position 4, move sideways, hands high.
  • Block jump at position 3 and block jump at position 2.
  • On the opposite side of the net attack run at position 4, 3 and 2.
  • On the side of the field, do 10 sit-ups.
  • Sprint around the field back to position 1.
  • Trainer stands on position 3 at the net.
  • Players enter the field in threes on the same side of the net.
  • On position 1, 6 and 5, where they stand in the usual defense position.
  • 1 person of the trio plays the ball to the trainer, and trainer taps / hits / plays a ball into the field.
  • Players must keep ball off the ground and continuously play back to trainer.
  • Rally continues until ball falls to ground, then other trio turns in.


  • Player A throws ball over the net.
  • Player B or C passes the ball over the net.
  • The other player quickly runs under the net and sets up the ball for the same player who passed.
  • This player tries to get a pawn off the bench with overhand play or a hitting move.

Which pair or team has knocked the most pawns off the bench after X number of minutes?

  • 3 laps around the field
  • up and down to it with different exercises
  • arms swinging forward
  • arms swinging backwards
  • knee lift
  • heels buttocks
  • side
  • cross pass
  • lunge
  • gangplank
  • corestability
  • 30 sec dynamic planking
  • 15 squats
  • scorpion
  • clock
  • abdominal muscles with ball
  • jump on closet without hands
  • block at the net.
  • 3 people have a ball in their hands and stand on the bench at the net.
  • The others make a line in the middle of the 3 meter line.
  • The first one walks to the net and makes a block jump while touching the ball.
  • You go center --> left --> center --> right.
  • Then the next one. You do 3 series.


  • Part 2
  • 3 people line up on the middle of the 3 meter line.
  • The rest divide on the other side of the net with ball on middle, outside, diagonal.
  • You throw the ball for yourself. The blocker blocks the ball.
  • The order is centre --> left. Then the next blocker comes and goes centre --> right etc.
  • 3 seriesblocking-session
  • Players stand in square on one half of the field and play balls diagonally from corner a to c and b to d.
  • The players move clockwise after playing the ball.
  • When they arrive at d, they do exercises on the free field, the trainer decides which exercises to do.
  • After the exercises, they join again at corner a.