Volleyball drills for all skills

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  • Each player has a tennis ball in the non-striking hand.
  • Make an attack pass, where the tennis ball must be picked up in the batting hand at the last moment with arms stretched
  • and thrown over the net into the opposite court.
  • Speed ladder is from the back line towards the net, in the middle of the field.
  • Players move every round with a different movement pattern for the footwork through the speed ladder towards the net, then a block at position 3, move to position 2 or 4 (alternate) and a block again there.
  • Then immediately step out to the defensive position on the 3-m line (with the cross move, immediately adopt a low stance and weight on the front feet).
  • After the defensive position there are two options: either shuffle backwards towards the baseline or make a dive/roll towards the baseline. Optionally, an attack pass can be made towards the net first (with movement to the starting position for the attack pass).
  • Depending on the team and their fitness level, increase the number of rounds the players have to make.

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  • The coach places a ball on the halfway line.
  • On both sides of the net stands a team behind the backline.
  • The players must try, by throwing/rolling balls against the ball on the half way line, to get the ball over the back line of the other team.
  • The defending players can only stop the ball by throwing/rolling against it.
  • 2 teams,
    • 1 with ball at the net,
    • 1 without ball on the backline flat on belly.
  • Attacker calls his name, defender defends the ball (underhand thrown ball)
    • Then short ball on 3 meter line.
    • change after 10 balls
  • A serves ball to B.
  • B passes ball to server.
  • Play distributor plays ball between the 7- and 9-meter line. (B runs there in the mean time)
  • B passes ball to server again.
  • Distributor sets up the ball.
  • B attacks ball straight ahead.
  • A passes this ball up in front of himself and catches the ball.
  • Server becomes passer, passer becomes playmaker, playmaker becomes server.

pass-exercise-3

A short but intensive warming up to get the heart rate up and warm up properly.
This is completely without the ball.

  • To start this warming-up we first start with 2 to 3 laps around the field.
    • This is to warm up the muscles a little bit.
  • Then we stand in a circle.
    • And do the following exercises in order with a 10 count rest each time
    • 30 sec Jumping jacks; bend knees towards each other.
    • 30 sec Penalty bench; with the back against the wall and knees in an angle of 90 degrees.
    • 30 sec Push-ups; touch the ground with the nose.
    • 30 sec ...; from lying down position, jump and stretch, lie down again.
    • 30 sec Planks; do 2x.
    • 30 sec alternating Lunges; do 2x; alternating.

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Players split into pairs.

  • 2-2 play on a half court. Up to the 9-yard line.
    1. Only above and below the line.
    2. See point 1 + directed attack.
  • Pass the ball by service.

pair up.

  • At the net with the ball
    • other player on back line lying down.
  • Stand up in different ways:
    • just get up,
    • through squatting,
    • jump high in one go.
  • Both players stand: at the net with the ball, ball is hit aimed. Pass back.
  • Later: hit the ball harder (left/right/harder).

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Trainer puts 2 mats, 4 cones in the holes of the field.

  • 4 in lineup,
  • 1 throws the ball to person on the tray and person on the tray keys, hits the ball over the net.
  • The other 4 do 3 pass game and attack on the mat or cones.
    • Mat = 1 point
    • Cone = 2 points

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