Volleyball drills

• Playmaker and attacker must score against a team setup.
• Trainer throws ball to, setup goes to attacker (train all positions).
• Attacker must score at least 5 points against the team.
• An appropriate ball that the sv in the team can catch or set-up is not a score.
• Scoring is direct point or a pass that playmaker cannot catch.
• After 5 points change attacker.

First 1 for 1:

• Player has a hoop
• Trainer throws the ball over the net, player has hoop in his hands and has to make sure the ball goes through the hoop.
• Player passes the hoop to the next player in line.
• Player puts ball in trainer's box

Next step:

• Divide the group on two halves of the field
• Player 1 serves the ball over the net
• Player 2 makes sure the ball goes through the hoop
• Player 1 joins the back at the hoop catchers
• Player 2 passes on the hoop and takes the ball to serve

• 3 players at the net with a ball.
• The rest of the players start at the first post.
• The first ball is thrown short, second ball long and third ball short.
• The player passes the ball back and moves sideways to the next one.

Important that players move on the front feet and get ready to pass the ball.

Nice to start the training with. Players with ball throw the ball over the net at the passer. Everyone runs after the ball.

• Ball handler becomes passer
• Passer becomes receiver
• Offender starts throwing
• If there are more players, have them block on the other side of the net.

• Learning the defense system
• 1 side with 4: leave 1st time (= at net / 3M line)
• Surplus on the other side.
• Red/ blue throws the ball in nr PASPLEK.
• Then the ball is passed to pos 2 or 3.
• This player catches the ball and then makes an attacking run and throws the ball over.
• Attacker who doesn't get the ball does AP + sliding dive to cart and takes new ball.
• Side with 4 does the right moves.
• Catch the ball --> position 1 runs in puts BH pass to position 4 --> plays over
• 5 balls and turn over

• Per 2: 10x
• White hits the ball = sign that blue may move backwards
• White touches the ball --> blue plays the ball to the middle of the front (white moves to the middle of the field after the touch)
• Blue does sliding dive to front
• On 3:
• Same as above but with sliding dive outside the box --> move on

• Trainer brings the ball from the backfield into the centre.
• The middle player of the trio must set it up directly to one of the other players.
• Call who you are serving.
• In this way, the 'non-attacker' can go directly under the net to defend the ball.
• Once at the other side, a perfect attack is built up and a new trio is ready to defend this attack and turn it into a counter-attack.
• If you win the rally, the trio counts its point, but the next round starts from the beginning.

• On both sides players on position 1, 3 and 4.
• Take turns setting up the ball.
• Position 4 sets up the ball.
• Ball setter hits ball --> passer runs in and sets up pass.
• Position 3 gets loose from the net and plays ball diagonally across.
• Other side makes its move!
• Passer also moves backwards and makes a pass.
• If successful, play on.

• 45" jump ropes
• 20 straight abdominals
• 45" skipping ropes
• 20 oblique abdominals
• 45" skipping ropes
• 5 lunches left and right
• 45" skipping ropes
• 10 squats
• 45" skipping ropes
• 10 jumping squats
• 45" skipping ropes
• 10x pumps
• 1' skipping ropes

Course: 3 groups of 3 persons - behind the back line

• Walk to 3m line
• Shuffle low backwards to backline - left and right
• Walk to 3m line + offensive run
• Dive under net to 3m line
• Turn around and block: block - side + block - side + block
• Roll backwards
• Turn around + walk to the back line
• Sprint back
  1. First jump at 50%
  2. Second jump at 75%
  3. Third jump at 100%

Jump ropes + exercises:

• 45" jump roping
• 20 straight abdominals
• 45" skipping ropes
• 20 oblique abdominals
• 45" skipping ropes
• 5 lunches left and right
• 45" skipping ropes
• 10 squats
• 45" skipping ropes
• 10 jumping squats
• 45" skipping ropes
• 10x pumps
• 1' jump ropes

Sprint:

3 groups of 3 people - behind the back line

• First person: is going to lay 4 balls
• Second person: is going to get 4 balls
• Third person: is going to lay 4 balls

• Releasing
• Striking under the net
• Over the net
• Control key
• Bottom hand - Top hand
• Bottom hand (1x contact)
• Overhand (1x contact)
  
  

Afterwards sparring
: The one who has given the pass remains standing

• Reception - pass - pass with touch
• Reception - pass - pass with technical + targeted attack
• Reception - pass - pass over with attack and go for point - play out point.

Attack position 4:

• Set up from the net to Marie
• Marie brings reception to Lene - Lene gives pass
  1. Attack: centre or corner
  2. Attack to 5 hoops

Attack position 2:

• Set up from the net to Marie
• Marie brings reception to Lene - Lene gives pass
  • Attack: centre, corner or at position 1
  • Attack to 5 hoops