Volleyball drills

• 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.
• 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!

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