Volleyball drills for all skills
- 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?
- Grouping into 2 groups,
- Each group gets a small mat and the opponents must try to hit the mat with a ball.
- If they hit the mat they get a point.
- If the mat falls, the opponent gets a point.
- free ball is brought in by reception player
- then the pass is given
- and the attacker attacks in a defined zone.
- Point system:
- out: -1,
- net: -1,
- in: 0,
- inside the box: +2
- Free ball -> pass -> diagonal attack:
- 3 blockers,
- 2 defenders who choose between 5/6 or 1/6
- and 2 attackers on 4 and 2 who attack diagonally.
- in quiet walk 3x back and forth to the net.
- overhead lunges
- calf muscle (stand on bench and alternately push your heel down, do not force)
- upper leg
- calmly dribble to the net 3 times.
- 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