Volleyball drills

• 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 series

• 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.

• Dive to 3 meter line
• Shuffle backwards to the left corner
• Walk to the net in position 4 - block
• Roll back - offensive run - block position
• Move to position 3 - block - move to position 2 - block
• Dive to 3 meter line - other side
• Attack run at position 4 - shuffle to cone - attack run position 3 - shuffle to position 2 - attack run
• Block position and block
• Turn and walk to corner on back line
• Quick tempo - knees lifted - at least 50. - to other corner
• Spurt along side to start

Exercise is done 5 times

• Dive to 3 meter line
• Shuffle backwards to the left corner
• Walk to the net in position 4 - block
• Roll back - offensive run - block position
• Move to position 3 - block - move to position 2 - block
• Dive to 3 meter line - other side
• Attack run at position 4 - shuffle to cone - attack run position 3 - shuffle to position 2 - attack run
• Block position and block
• Turn and walk to corner on back line
• Quick tempo - knees lifted - at least 50. - to other corner
• Spurt along side to start

Exercise is done 5 times

Stretching in a circle - each to his own exercise

• Side a: 1 person on position 5 and 1 person on position 6 & 1 server on position 1 and 1 server on position 5
• Side b: 1 person on position 5 and 1 person on position 6 & 1 server on position 1 and 1 server on position 5
• Catch the ball: person who did not receive the ball
• The players take turns to save to the positions
• Every (approx.) 5' we change

• Side a: 1 person on position 6 and 1 person on position 1 & 1 server on position 1 and 1 server on position 5
• Side b: 1 person on position 6 and 1 person position 1 & 1 server on position 1 and 1 server on position 5
• Catch the ball: person who did not receive the ball
• The players take turns to save to their positions
• Every 10 serves we change

• 3 against 3 or 2 tegn 2 (depending on number of players) on half court.
• The ball must be kept in play on control.
• Two players in the back of the court, the one who does not pass comes in for set up.
• In case of 3 against 3, 1 player stands at the net and turns if the ball doesn't go over the net.
• When they have passed the ball over the net 10 times in a row, they may go to the next level.
• When the ball falls on the ground they start counting again.
• Points of attention: on control, technical ball control
• 1) attack out of position
• 2) with jump - hit calmly and aimed - (withheld)
• 3) with jump full force - hit aimed
• 4) hit free from the trap.