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Volleyball drills

  • HIGH KNEE hug -->Tuck your knee up with your arms towards your chest and stretch your other leg towards your toe

  • QUAD STRETCH --> FOOT TO BUTTOCKS WITH HELP OF OPPOSITE ARM AND STRETCH OTHER ARM IN THE AIR AND OPPOSITE LEG ON YOUR TOE

  • Toes in, toes out --> walk high on your toes, with toes in and toes out

  • Karaoke --> cross step, doing the front cross step high

  • Toy soldier --> arms straight out in front of you, swing up with stretched leg

  • 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

  • Speed skater --> big jump sideways with bent knee to the left, rest for a moment and then to the right

https://youtu.be/siZ2pYmZ75Q

1) From a standing position straight up blocks2
) 1 man block with lateral displacement3
) 1 man block with cross pass4
) 1 man with ball



In sets of 2, the person at the net always remains standing, the players at the back move on.
Construction of the exercises:

  • Throwing with both hands
  • Throwing with left/right hand
  • Throwing with bats
  • Technical hitting with bots
  • Keys with intermediate test
  • Hand control + keys
  • Underhand control + technical attack
  • Directly underhand control/key/attack


Variation:

  • Person at the net keys - person at the back underhand
  • Person at the net control key + attack - person at the back defend
  • Twos - 1 ball length of field.
  • Back line has ball.
  • The person at the net blocks twice.
  • Then BH played on 3 mtr line BH back.
  • Attacking run LRL for right handers with jump.
  • Then ball on 3 mtr line OH back.
  • Afterwards 2x blocking.

Divide the players into 2 teams. Each team stands on one side of the net.

  • On each side of the net there are a number of balls (depending on the size of the group you can add or subtract balls).
  • The idea is that the players, once the starting signal is given, throw as many balls as possible to the other side.
  • The team that has the most balls on its side of the net at the end of the game has lost.
  • Each player may only play one ball at a time to the other side!


Variations for playing over/under the net:

  • Roll with 2 arms
  • Roll with 1 arm
  • Overhead throw with 2 arms
  • Overhead throw with stroke arm
  • Overhand throw with non batting arm
  • Bounce with 2 arms in front of the net so that the ball flies over the net after the bounce
  • Bounce under the net (2 arms, later 1 arm, batting arm)
  • 5 balls per player: place 4 balls in a diamond with 1 ball in the middle of the diamond.
  • Players start behind their diamond and walk to the front,
  • there they tap the middle ball,
  • Then they move sideways (left or right) and tap the ball away.
  • Move back to the middle of the diamond and then move sideways to the other side + tap the ball away.
  • Then walk to the front, tap the ball away, back to the middle, backwards and tap the ball away.
  • And finally tap the ball away in the middle.
  • one ball in pairs.
  • hold the ball up high
  • then move sideways over the sidelines along the net or around the field.

Exercise with several links, so it is important that each link seriously participates.

  • From position 2 a player throws the ball to the player at position 6.
  • This player passes the ball to SV at position 3.
  • SV plays the ball to 4.
  • Here a player catches the ball, and connects with position 2 (outside off).
  • Every player changes position 1.
  • Variation:
    • Instead of passing underhand, pass overhead.
    • Instead of overhand, smash.


PART 2:

  • Instead of catching, the player in position 4 smashes the ball. Note: at the net, step back, attack pass and smash.
  • 6 players play a full attack.
  • Points of attention: how do you stand at the service of the opponent. (Classic/switch).
  • line up players.
  • go over the lines. Also play without the ball.
  • After every second service, change players.



  • three pass to each other.
  • One person takes care of control.
  • So don't play around, but take turns passing to a lone person.
  • Groups of three players.
  • Two behind each other, at four metres another one.
  • The first one of the pair throws the ball to the player in front of him, this one does a check and then passes to the third player and so on.
  • Pass the ball every time.
  • From position 6, player throws ball to SV at 3.
  • This player SV takes turns playing left right. Catch ball and go to position 6. The thrower without ball, goes to respectively 2 and 4 to catch the ball.
  • Change SV regularly.
  • This can be done on both sides of the field
  • Variation:
    • Pos. 2 throws to pos.6 this passes seam SV this plays alternately to the left and right.