Volleyball drills
- 2 players leave the net,
- Someone else throws in a free ball, it is built up and attacked
- Team who threw the ball defends
- Reception, other player walks in and attacks reception player, reception player attacks, play on
- reception, other player runs in, buttons reception player, reception player plays high back and other player attacks, pass
- Create zones in the field
- Storage player calls street or slide
- In case of short serve: deep serve.
- On a deep serve: short
- Free match
- 2 rows of players
- 1 row on the left back
- 1 row at the right back
- Create with 4 pawns a virtual line where they must stand behind
- Trainer stands at the other side of the net and throws the ball somewhere in the field
- One of the two front row players calls LOS orI (let's agree)
- This player passes the ball over the net to the previous player.
- Catch a round for the next player
- If you did not have the ball, join the shortest row
- Players spread out on 1 half of the field.
- Trainer or player hits underhand with a high ball.
- From that moment on the ball may not touch the ground.
- Watching:
- Loose call
- Technique.
- Make it more difficult by using the other part of the field as well.
Pass over in pairs.
- trainer gives different exercises
- after each ball contact you turn around
- jumps in the air
- touches the sand with 1 hand
- gets down on 1 knee and up again
- pass. set-up, attack
Goal : block displacement + reaction speed
- A blocks at the net. (Start pos. 4/2)
- After each block, A defends the ball from B, then from C --> D.
Extension : Someone can also throw in a ball from the other side of the net. A blocks the ball and then defends B's ball.
Goal: improve condition in combination with attack/block/defense
T throws a total of three balls to SV.
- T throws ball to SV.
- SV gives a set-up pos 4 , where A attacks. Immediately after the attack T throws a ball, A defends ball back to C.
- After defense T, throws ball 2 to SV. SV 2é pace to A --> attack, C throws ball --> A defended back.
- T throws 3e ball to SV. Sv set-up to pos. 2, A attack on pos. 2, after attack Ball defend.
On the other side of the net.
- B same as A.
- B tries to block A's attack.
- After each block, defend ball from T2.
Goal attacking after physical and mental strain.
- T1, T2 & T3 throw at high speed a ball each for A1, A2 and A3 respectively.
- A1 pos. 4 --> attacking towards goal, after attacking around the cone and again attacking towards the mat.
- A2 pos. 2 idem
- A3 pos. 3 idem
Other players take care of ball safety. After 5 attacks change.
- A and A1 play their ball to SV1 and SV2 at the same time.
- SV high ball.
- SV1 & 2 exchange places + pas s to the corner, where A & A1 attack.
- SV, Block on attack from A & A1.
Intention is to load the playmakers. Pass to position 4.
Circulation warm-up
- This consists of a loose walk-in for 5 to 10 minutes with various light movements for arms, legs and torso.
- By doing this you actively bring the function of the heart, lungs, nervous system and muscular system to a higher level than the resting level.
Stretching
- Start and finish line, caps are scattered around the field.
- The number of caps is the number of players in the team x 2.
- Caps are brought to the end line one by one, the team that finishes first wins.
- Place three coloured pawns around a player.
- Make sure these pawns are about 1 meter from the player.
- A player with a ball is standing outside the circle.
- He calls out different colours, which the player in the circle has to touch.
- When the player with the ball calls 'BAL', the player gets an attack to defend.
Do you want to get in shape? You can, but you need a few things for it.
- What do you need?
- Pawns
- Soccer
- Clothes you can work out in
- Stairs
- First of all, it's important that you warm up well before you start working on your fitness!
- What do you need to do?
- Run 2 cones to the front 1 to the back and repeat this every time.
- Do that twice
- Take the ball and run with it in 5 circles.
- This will give you ball control and also ensure that you have worked on your fitness for a while.
- You can also do exercises for your condition inside by running 5 times up and down the stairs.
- Run 2 cones to the front 1 to the back and repeat this every time.
- Of course you can give your own twist to how you want to do it, but I find these are the nicest and most fun ways to improve.
- Don't try to run fast the first day without stopping, do it in steps!