Volleyball drills

• Coach throws from the net:
  • 3 players on the backline on their stomachs.
• Trainer hits the ball,
• 3 players stand up and trainer attacks/plays.
  • Nr. 1 of the trio defends,
  • No. 2 sets up and
  • No. 3 attacks
    • then next 3 team

• One player is tagged.
• When you are tagged, sit against the wall with one arm up. NOTE: legs in an angle of 90 degrees.
• When someone sits on your lap (=toilet) and "pulls" on your arm, you are free again.
• Change your ticker regularly.

Code cracking.

• 2 Teams against each other
• Exercise set 1
  1. 4x sprint over 1 half of field
  2. 10x situps
  3. 30 seconds planks
  4. 10x jump on the bench with both feet next to each other
• Exercise set 2
  1. 10x BH turn catch
  2. 10x BH OH sit catch
  3. 10x BH catch over net
  4. 40x service against the wall and catch

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• Make three pairs
• the middle one plays backwards.

• All on the back line
• two walk to the net
• make a block jump
• and go backwards again
• the coach puts the ball in play
• and they set up an attack.

Starting situation:

• 2 players on 5
• 3 players on 3
• 3 players out of 4
  • Trainer throws the ball to 5, they pass to 3 in turn, they play BH Set Up to 4 attack.
  • Players on 4 retrieve the ball. After 6 attacks turn around and chase the ball.
  • Variation. SV starts from position 4 or 2, runs to 3 for the Set Up.

3 teams A B C

• A plays BH to B
• B plays BH back to A
• A plays BH to C
• C plays BH to B
• B plays BH back to C
• C plays BH to A
• Repeat the above 10 times and then turn around one place

The same exercise but OH

• 5-minute laps around the field.
• Hamstring stretch.
• Ankle stretch.
• Groin stretch.
• Back stretch,
  • Stand tall,
  • step by step, hands on toes, starting with the chin on the chest.
  • Then slowly go down to the toes.
  • When the toes have been touched, slowly lift up and stretch all the way again.
• Planks on two elbows 3x20sec
• Planks on the side 2x20 left 2x20 right
• Push up 2x10
• Abdominals 2x10 Move elbows to knees.
• Warm up with ball

Tens

• play overhead to each other and
• when you have played each time then touch the pawn.

• 1 pass on 2, 

• 2 set-up on 3, 

• 3 BH on 4 - 

• 4 pass on 5 

• 5 set-up on 6, 

• 6 BH on 8 

• etc. Turn over: - 1 runs around the pawn to the position of 2.

  • 1 moves around the pawn to the position of 2 

  • 2 moves around the pawn to position 3 

  • 3 to the other side to the position of 4, etc.

• 1 and 2 both have a ball

• 1 plays underhand to 2

• 2 rolls his ball over the ground to 1 

• etc. VARIATION: pass overhead and roll 2nd ball

• 1, 2, and 3 start in the middle
• C bounces the ball and the players move to their defensive positions.
• C attacks one of the defenders.
• after the defence, set-up and 3 meter attack
• after 5 times a new 3