Volleyball drills

We stand in a large circle (+/- 8 to 10 players). We agree on an exercise for each player in the beginning of the year. We do this exercise every practice, so it is up to each player to remember his exercise (in the beginning I help with this). When this player is at the training we do this exercise. The order of the exercises depends on the way the players stand.

• 10 squats
• 15 counts plank
• 10 pumps
• 15 jumping jacks
• 10 lunges each leg
• 10 sit-ups
• 15 arm twists forward
• 15 arm twists backwards
• 5 knee to chest jumps
• 5 burpees

After this we will stretch independently.

• blue:
  • Passing underarms to each other over the net.
  • duration: 2 minutes
  • 5x push-ups, 15 sit-ups.
• white:
  • Pass underarm under the net.
  • duration 2 minutes
  • 8 push-ups 20 sit-ups
• Red:
  • Both standing on a 7 meter line. Play the ball underarms to a 3 meter line in front of you, over the net on the 7 meter.
  • duration 2 minutes.
  • 5x push-ups 15 sit ups

• blue:
  • pass underarms to each other over the net. duration: 2 minutes
  • 5x push-ups, 15 sit-ups.
• White:
  • pass underarms under the net. duration 2 minutes
  • 8 push-ups 20 sit-ups
• Red:
  • both standing on 7 meter line. play underarms to 3 meter line in front of you, overhead over the net on the 7 meter. 2 minutes.
  • 5x push-ups 15 sit ups
• Green:
  • Player with ball at the net. Hits defender, who passes ball back, then hits defender.
  • change after 10 times.

playmakers and libero:

• libero goes to position 5.
  • 1 distributor stands on position 2/3.
  • 1 player stands at position 4 (next to the basket) and plays the ball to the libero.
  • ==> to position 2/3
  • ==> set-up in the basket. after 10 balls distributors change.
    • set-up forward both 2x
    • set-up backwards both 2x
    • libero set-up forearms 20balls own choice forwards
    • libero set-up forearms20 ballsbackwards. (other player will throw the ball)

other half

other players:

• Make threes.
  • 1ballper trio. Line up on the backline.
  • Number 1 has the ball. Play the ball overhand backwards to number 2 and so on.
  • Number 1 stays behind until you reach the net.
  • 3 times get the net without dropping the ball.

2. pass the ball underarm to each other in a triangle.

positions:

• 2 passers on position 5/6 and 1/6, 1 reserve passer behind the field.
• 1 playmaker on position 2/3.
• 1 attacker on position 4.
• Other half:
• 2 blockers.
• Libero at position 5.
• 2 servers on the backline.

Turn over:

• player serving the ball becomes reserve passer
• ==> becomes passer
• ==> passer who passes the ball
• ==> attacker
• ==> out blocker
• ==> outside blocker
• ==> middle blocker
• ==> server.

GOAL: Do not be afraid of the blocker and just hit the ball. You can hit the ball straight on or diagonally. The blocker closes the straight on but if you see a hole you can hit it there too.

CHANGE:

1. after 2 minutes a change of playmaker
2. after 2 minutes change of play-distributor ==> libero starts to distribute the game. one center will defend on position 5
3. after 2 minutes change of play-distributor 1 again. and attack backwards. After two minutes playmaker 1 switches to blocking and attacks backwards.
4. After 2 minutes distributor 2 starts distributing the game.
5. after 2 minutes libero starts to distribute --> the center starts to defend on position 5.

• Storage -> reception -> pass to 4 (diagonal) alternating with 2 (street) -> defence with 2
• Variant: attack on 4 (street) alternating with 2 (diagonal) 7
• Receptionists always turn around
• After 2 good actions turn around

• 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.
    
    

1. in quiet walk 3x back and forth to the net.
2. overhead lunges
3. calf muscle (stand on bench and alternately push your heel down, do not force)
4. upper leg
5. shoulder
6. 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.