Volleyball drills

Place 1 or 2 ladders in a row, to create an exercise on length.

Perform a number of variations, starting with easy exercises and slowly working your way up to more difficult ones. Continuously ending with a 10 meter sprint

• Start simple, with 2 feet continuously in the ladder.
  • Short quick movements
• Next,
  • 1 foot outside ladder,
  • 2 feet inside ladder,
  • 1 foot outside the ladder.
• hopscotch,
  • 1st box: only left foot.
  • 2nd compartment: both feet.
  • 3rd box: right foot.
  • etc
• jump off your left foot, onto the left side of the ladder.
  • --> to the other side of the ladder, landing on your right foot (one square further).
  • Jump to the end in a slalom fashion.
• Stand horizontally with your hands in the ladder.
  • And go sideways through the ladder, hands together continuously in one compartment.
• Do it again, but with a push-up between the different squares.
• Lateral knee lifts through the ladder
• Place a pawn/stack of hats in every odd ladder square, which must be jumped over.
  • Continuous jumping, using both feet (arms in the air)

Reception Drill:

• 2 balls per 3 players.
• Player A serves, immediately after the serve the server throws the second ball to the server,
• Player B takes reception to the distributor.
• The distributor is the one who runs after the lost balls, the server tries to play a good number of balls to the receiver.
• Passing after, either 1 minute, or 15 receptions, or 5 + receptions (with max of e.g. 20)

Buildup options:

• storage:
  • throw underhand,
  • overhand,
  • private storage,
  • float serve,
  • attack stroke,
  • plinth serve
• reception:
  • catch-and-throw,
  • mandatory underhand,
  • compulsory overhead,
  • start from knee up,
  • start 2m left of centre,
  • start at 3m,
  • start at 8m...

Circling around the field, doing something different each time.

• Cross pass
• knee lift
• heels/buttons
• sprint

• Place four coloured pawns around a player.
• Make sure these pawns are about one meter away 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.

• Storage-Reception exercise
• Targeted serve to position 5-6
• Set-up to position 4, followed by attack (street) and drop ball.
• Reception players and setter move to cover and defend the ball high, centrally in the 3-meter zone.
• Best to provide spare balls to keep the pace high!

• Service at position 1
• Pass on position 5/6 to playmaker
• Playmaker returns to the sideline
• Passer passes to the playmaker.
• Set-up to the outside, attack to position 5
• After service the server goes to defend

During home practice with 3 people, change after 10 services

During regular practice continuously rotate, and play on both left and right side of the field.

• Leg swing 20x forward left and right
• Leg swing 20x sideways left and right

• Lunge with twist: Big step forward, good to the ground, and rotate trunk to left and right 20x

• Plank: 30 sec
• Side plank: both 30 sec
• 15 sit-ups both sides
• 15 push-ups
• 10 burpees

• Stomp, slowly build up to 100% and loose to sprint

Form pairs,

• Each pair has 2 tennis balls and holds the tennis balls with outstretched arms
• The other player stands opposite, with his hands above the hands of the person with the tennis ball
• The person with the tennis ball drops one of the tennis balls, while the other person tries to catch it before it hits the ground.

• Often the volleyball field is divided into six positions, you can also divide the field into nine sections of three by three meters.
• This can be of value in coaching, service and (tactical) attack.
• I let the group hold hands and then call a number below ten.
• The group must then move as quickly as possible to the appropriate section.
• Tip: After practicing this, I call out a number under ten at practice and have players point to the appropriate section on the court.

Arrangement of material:

• Cupboard with all the cones on it.

Game flow:

1. The players stand at a certain distance from the cabinet, and throw/strike at the cones.
   They try to throw off as many as possible in one go.
   

Remark:

• This can be done 1 by 1, but you can also have all the kids together knock the cones off.
• Can also be part of an exercise (reward).

Arrangement of the material:

• Cabinet with a basket on top and a large air ball in it.
• The children stand along the other side of the net.

Course of play:

1. The trainer stands at the net with a ball just on the net (height depends on the size of the player)
2. The player hits the ball out of the trainer's hand, aiming for the big air ball.

Making it easier = throwing.

Arrangement of equipment:

• The trainer stands with a large ball ready in his hands.
• The players all hold a regular volleyball.

Course of play:

1. The players throw their ball to the trainer.
2. The trainer lets the ball bounce on his big air ball.
3. The ball will bounce to different sides, the children try to catch the ball.