Volleyball drills
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.
Organization:
- Triplets with 2 balls.
- Player without ball is the runner.
- Distance player with ball approximately 5 meters.
Execution:
- Player starts next to a player with ball.
- Then runs around the other player with ball and at that point throws.
- The first player has the ball. Catch and throw back.
- Then run around the first player with ball and 2nd player now throws the ball.
- Catch and throw back.
Extension:
1. Have balls BH play
2. Only one ball. Pace now increases (start with shortened distance)
1. Have balls BH play
2. Only one ball. Pace now increases (start with shortened distance)
- 10x Squad
- 15x Leap Squad
- 10x left lunge
- 10x right lunge
- 25x Abdominals
- 30 sec plank
- 15 sec side plank
- 15 sec side plank
- Each player has a ball.
- Overhand against the wall catch-throw.
- Caught with the thumbs back
- Thrown with the hands turned to high-five position.
- Make ball contact shorter and shorter until the ball is played.