Volleyball drills
- One always serves with a command and then runs after the ball.
- Players move from A to B, B to C and C to D, then start over again.
- Serving on the mat is 2 points, serving near the mat 1 point and serving incorrectly 1 point off.
At the end, who has the most points?
- The base team of six gets successively from the small team a serve, an attack -trainer plays rally ball the small team- and a free ball.
- The trainer plays rally ball on the small team and they play the ball back in one go.
The base team gets 3 attempts to score 3 balls in a row.
- If this succeeds, they rotate one spot.
- If this fails, the players from the small team switch with players from the base team.
The goal is to complete all rotations in the time the exercise is run.
- Service is made from position 5 on a pair; p/l & libero.
- After service, this person goes to defend at position 5.
- Side-out must be scored by attackers at position 3, 4 or 6.
- After the side-out, the coach hits balls from position 4 into the diagonal, which are defended by players at position 4, 5 and 6.
- From the defense again the attack must be scored. Rally is played out, after which everything starts again.
Points of attention:
- Block shields position 1 and 2. After the pass/defense cover -don't do nothing-.
- Make good choices in game distribution.
- Efficiency training: 20 balls 10 x service & 10x defense.
When everyone has had their turn in this way, we do the exercise in mirror image.
- Serve from position 1, block at position 3 and 4. Shield position 4 and 5.
- Defending at position 1, 2, 5 and 6.
- Attacking at position 1, 3 and 6.
Field is divided into 4 squares and in each square there is a pair; one behind the other.
The exercise expands and proceeds successively in this way:
The exercise expands and proceeds successively in this way:
On one side of the field everyone plays straight and on the other side everyone plays diagonally so that the ball "goes around.
- Underarm passes within 3 meters and immediately pass overhead to the other side. Then run after the ball.
- Same, only now the ball is not passed on, but instead a setup is given.
- The 2nd person plays the ball overhand over the net.
- The one who gave the setup runs on and the one who played the ball over the net goes back to pass.
- Same, only now both persons are going to defend. The field runs to the double back line, 6 meters.
- The ball is passed in jump to the opposite side. This may be long and short and it is up to the two defenders to solve this.
- The one who jumps the ball goes after it.
- Idem, only now the attacker is calm and defensible. Everything else remains the same, so the attacker rotates after the ball.
The pairs, as they stand now, stay together.
- First a game is played on half-field straight.
- Then the winners and losers play against each other on half field diagonally. Back line is 6 meters.
- Games are played to 10 points.
At positions 2 and 4 are blockers, who close up the straight.
The middle players take turns "working".
The middle players take turns "working".
- Blocking at position 3 on the ball.
- Blocking on 4 on thrown ball, making space and attacking run on 3.
- Blocking on thrown ball on 3 and finally blocking on position 2 on hit ball.
The outside sides rotate through.
- After blocking, dive to the 3-meter line and join the strike.
- The one who struck goes to block, and so on.
- When the one who attacked steps in to attack, the outside blocker joins in.
After the middle players have all been 3 times, the outside players switch positions and another series of 3 follows.
Various strength exercises:
- 20 seconds of planks straight.
- 20 seconds of planks left.
- 20 seconds planks right.
- Recline: tap left shoulder, tap right shoulder, slap behind back and again. 5 x.
- 10 squat jumps.
Repeat all exercises 3x.
- 5-minute jog.
- Throw ball in from defensive end to passer and pass.
- Passer passes to defense.
- Attacker becomes passer.
- Player defending stays standing.
Attack street after tip-ball from passer
- Double aerial.
- Single attack street.
- Feet parallel.
- As you sink through your knees to the ground your body goes forward.
- On your toes, weight forward.
- Knees above your toes.
- Shoulders in front of your knees.
- Triangle of your body.
- Hips under the ball.
- Hips low.
- Elbows together.
Exercise slide dive forward.
- Flat on the ground, bend on the ground, then slide forward.
- Player A holds the ball against the outstretched arms of player B who is in defense position.
- Player B first goes through his right knee, then through his left knee, and comes back straight, right left . Focus on arms and on staying low in defense.
- Plank 30 seconds
- Wall sit 30 seconds
- Lunge jump 10x each side
- Situps 20x
Bench:
- Dips 10x
- Step up 10x each side
3 times same round
- Trainer on the 2/3 with a ball cart and someone indicating balls.
- 3 defenders who will pass everything
- 1 ball raper
Trainer hits/pins balls at the defenders who have to keep everything off the ground.
Place 3 benches parallel to each other.
- Players line up.
- 1 at a time.
- 3 rounds.
- Jump 1 leg on 1 leg off.
- Jumping over bench.
- Jumping on bench.