Volleyball drills

• 3 laps around the field
• up and down to it with different exercises

• arms swinging forward
• arms swinging backwards
• knee lift
• heels buttocks
• side
• cross pass
• lunge
• gangplank

• corestability

• 30 sec dynamic planking
• 15 squats
• scorpion
• clock
• abdominal muscles with ball

• jump on closet without hands
• block at the net.

• 3 people have a ball in their hands and stand on the bench at the net.
• The others make a line in the middle of the 3 meter line.
• The first one walks to the net and makes a block jump while touching the ball.
• You go center --> left --> center --> right.
• Then the next one. You do 3 series.

• Part 2
• 3 people line up on the middle of the 3 meter line.
• The rest divide on the other side of the net with ball on middle, outside, diagonal.
• You throw the ball for yourself. The blocker blocks the ball.
• The order is centre --> left. Then the next blocker comes and goes centre --> right etc.
• 3 series

• Players stand in square on one half of the field and play balls diagonally from corner a to c and b to d.
• The players move clockwise after playing the ball.
• When they arrive at d, they do exercises on the free field, the trainer decides which exercises to do.
• After the exercises, they join again at corner a.

• Dive to 3 meter line
• Shuffle backwards to the left corner
• Walk to the net in position 4 - block
• Roll back - offensive run - block position
• Move to position 3 - block - move to position 2 - block
• Dive to 3 meter line - other side
• Attack run at position 4 - shuffle to cone - attack run position 3 - shuffle to position 2 - attack run
• Block position and block
• Turn and walk to corner on back line
• Quick tempo - knees lifted - at least 50. - to other corner
• Spurt along side to start

Exercise is done 5 times

• Dive to 3 meter line
• Shuffle backwards to the left corner
• Walk to the net in position 4 - block
• Roll back - offensive run - block position
• Move to position 3 - block - move to position 2 - block
• Dive to 3 meter line - other side
• Attack run at position 4 - shuffle to cone - attack run position 3 - shuffle to position 2 - attack run
• Block position and block
• Turn and walk to corner on back line
• Quick tempo - knees lifted - at least 50. - to other corner
• Spurt along side to start

Exercise is done 5 times

Stretching in a circle - each to his own exercise

• Side a: 1 person on position 5 and 1 person on position 6 & 1 server on position 1 and 1 server on position 5
• Side b: 1 person on position 5 and 1 person on position 6 & 1 server on position 1 and 1 server on position 5
• Catch the ball: person who did not receive the ball
• The players take turns to save to the positions
• Every (approx.) 5' we change

• Side a: 1 person on position 6 and 1 person on position 1 & 1 server on position 1 and 1 server on position 5
• Side b: 1 person on position 6 and 1 person position 1 & 1 server on position 1 and 1 server on position 5
• Catch the ball: person who did not receive the ball
• The players take turns to save to their positions
• Every 10 serves we change

• 3 against 3 or 2 tegn 2 (depending on number of players) on half court.
• The ball must be kept in play on control.
• Two players in the back of the court, the one who does not pass comes in for set up.
• In case of 3 against 3, 1 player stands at the net and turns if the ball doesn't go over the net.
• When they have passed the ball over the net 10 times in a row, they may go to the next level.
• When the ball falls on the ground they start counting again.
• Points of attention: on control, technical ball control
• 1) attack out of position
• 2) with jump - hit calmly and aimed - (withheld)
• 3) with jump full force - hit aimed
• 4) hit free from the trap.
  
  

• Balls often don't land neatly on the aerial as the attackers would like, they stay hanging/ out of the net/ or outside the aerial.
• Execution:
• The players receive a ball and learn to correct it.
• ^1st pass is always used the same.
• ^2nd and^3rd passes will be used to correct.
• Balls will be thrown in underhand in the following positions.
• Position 1 Out of the net: -> player must stay behind the ball.
• Position 2 Hangs on: -> player must accelerate to the inside
• Position 3: outside the aerial: -> player must step outside
• Get behind the ball
• - So that you can hit the ball diagonally in front of you.
• Players can throw the ball in themselves or at one side through the trainer.
• step 1) catch the ball from the run-up
• Point of attention: get behind the ball well, do not hover, keep making the attacking pass.
• step 2) attack

• Continued from Correction in attack pass - at lesser set up
• Player falls on lesser set up- stays hanging/out of net/out of aerial.
• set-up is given either on position 2 or 4
• The defense adjusts its view to the angle of the attack.
• phase 1: without blocking - defend the ball from being hit freely
• phase 2: with blocking attention on the defense position - one of the attackers goes on the ball
• one of the attackers is going to block on the middle position.

• Player A throws the ball OH over the net to player B, towards the hoop.
• Player B plays the ball OH to player 3, who stands on the cupboard to catch the ball.
• When the balls arrive correctly, 2 teams play against each other - for the fastest 7 good combinations.

• Exercise in competition form, 2 teams of 3 players against each other.
• 3 contacts before the ball is played over the net.
• First contact is OH reception, second contact may be played with replacement technique (unlike normal first contact).
• Replacement technique goes to SV.
• SV makes high pass, which is tested over.

• One person at the net.
• Four on the back line they play the ball back to the one person at the net each time.
• The defenders play the ball in private.
• Person at the net varies with the ball long short the viewer must move.