Volleyball drills for all skills
- In pairs with 1 ball and with the net in between.
- On a 3 meter line and serve calmly to each other.
- Throwing up and concentration.
- Same but increase the distance.
- If it goes well then increase the distance again.
- The ball has to be caught by the other player.
- If the ball falls you go one meter forward.
- 15x abdominal muscles
- 30x trunk turn (15x left, 15x right) with ball
- 10x squat-jump ( with ball)
- 10x push-up
- 10x block jump (at the net)
- 30 sec planking
Repeat 3 times
everyone a ball
- play the ball underarm independently. (2 minutes)
- Play from your legs, no arm waving.
- keep your arms stretched
- Make sure the ball falls on your wrists.
- Push your hands downwards.
2. pass the ball underarm in pairs (8 minutes)
- play under the net (force your knees to go up)
- 3 meter from each other (1 side of the net)
- 6 meter from each other (1 side of the net)
- play the ball over the net to each other underarms
1) running (on stockings
) 2) stretching
1) Shoulder pumps2
) T-Y-90/90 exo (arms lifted outstretched)
3) planks 1'
4) superman 16x5
) planks 1'
- 30 sec jumping jacks
- 30 sec sit ups
- 30se squats
- 30 sec push up and turn arm up
- 30 sec high knee running in place
- 30 sec lunges
- 30 sec plank
Warming up / all-round training
Each player will pass, attack, distribute, block, defend, rally, with turnovers.
- Trainer stands with cart with balls at the pole at #2 (position 2)
- Players stand outside the field at the side of #1 and a playmaker at # 2/3
- First round starts with Trainer throwing the ball to #5, player 1 runs from the sideline to the ball and plays it to the distributor.
- Start with "blue players" (see drawing), then extend with "red players
Further course of play:
- Tr throws ball for S1 to #5
- S1 runs in and plays to Sv (#2/3)
- Sv gives setup to the outside (#4)
- S1 attacks.
- Turn over: S1 becomes Sv, Sv gets the ball and joins the line at #1.
- Sv turns to the other side of the net and becomes a blocker.
Now the same steps as above, but with the block opposite the attacker.
- Turn over: S1 (has just attacked) becomes Sv at #2/3, Sv
passes under the net and becomes B1 at #2B1
who, after blocking, goes to get the ball and joins the row.
- After blocking at #2, player goes to defend at #5. Attacker is obliged to pass to #5.
- When the ball is defended a rally may be played (2 vs. 2)
- After end of rally or no defence or fault in attack, turn over
Extend 3 and more
- One can extend with a 2nd blocker, 2nd and 3rd defender (on resp. #1 and #6)
- More players can be added to field I (so players from the sideline move in when a rally arises)
- The passing game becomes S1 (passing and attacking) -> Sv -> B1 (#3) -> B2 (#2) -> V1 (#1) -> V2 (#6) -> V3 (#5) possibly A2 (#4) and then connect again.
- You can expand to 6 against 6, so start with blue, then B1, then B2, then V1, then V2 (when continuing the game, first V2 and then V1), then V3 (continuing the game with V2, V3, V1) and then possibly A1. In the meantime, players in field I must be added.
- If there are several players in Area I, you can choose to throw in a ball on S1 at #5 instead of throwing in a ball through Tr.
- The purpose of the exercise is twofold:
- the defender must learn to "read" where the attacker is going to hit
- and the attacker has to see where the defence stands before hitting.
- We work with two regular playmakers, on both sides of the field a row of attackers on the left-for position.
- And two defenders, who may choose where they position themselves on the field.
- A defender has to defend the attack 10 times, preferably a nice pass, but touching is enough.
- If the attacker hits the net or leaves the field, that also counts.
- And the attackers may only smash, no prick balls!
- After the attack, the attacker retrieves the ball and joins the other line.
- When the defender has defended a ball 7 times, he changes with an attacker.
- If there are less players, the exercise can also be done, but then on one side.
- The attacker retrieves the ball and then joins the same line.
- The blocking player joins in and indicates where he is going to block and the mid-back goes to his place.
- In the field there is a team formation.
- After each service rally finish and turn around a spot, so everyone knows his place.
- After that a game of 6 against 4.