Volleyball drills

• Player A throws/hits ball towards player C 
• Player C passes the ball towards player B. 
• Player B sets up the ball. 
• Player C attacks. 

Goal: 1st series balls straight, 2nd series balls diagonally. 

Walking line: A joins back of line C, B keeps hitting balls, C joins back line A.

• The trainer randomly plays 1 or 2. 
• From there, a set up to the other (1 or 2) is given for attacking. 
• Depending on where the attack happens, 6 players on the other side of the net take the correct positions. 
• Blocking, defending, and play over the net to me. 
• High tempo. 
• If the ball is not defended, throw it to my side of the net so that we can continue. 

• jump on one leg from the line 
• as far as possible, keep standing still for a few seconds.
• all the way to the net and back.

• The players are in a line at position 1.
• The first makes a jump service (without ball), then runs diagonally to the net (position 4).
• Here, he/she makes a block, shuffles backwards to the 3m line, and attacks.
• Then, he/she shuffles to the middle and does the same. 
• Keeps shuffling to the right and does the same here.
• Makes a dive to position 1.

• Per 2 players, 1 ball
• Player A has a ball.
• Player B is at 4 meters from player A
• Player A throws the ball to player B
• Action during: Player A calls left or right
• Player B is catching the ball with the hand player A is calling.
• Idem for player B.
  • Variation: 2 or 3 balls, tennis ball, reaction ball. 

• Player A throws the ball over the net.
• Player B or C passes the ball over the net.
• The other player quickly runs underneath the net, and sets up for the same player that passed.
• This player tries to hit a cone from the bench with overarm player or a hitting movement.

Which pair or which team has hit the most cones from the bench after an X number of minutes? 

line of attackers on the 3 meter line

-C plays rally ball on attacker 1

- blocker 4 goes to the net

- 1 passes to S and calls where he wants the set up

   (left, middle, or right)

- blocker follows attacker and blocks

- attacker gets ball, joins back of own line

- if the attackers score 10x, the attackers and

   blockers change

1. Bring your hands to the ground from an upright position and keep your legs stretched.
2. Take small steps forward with your hands until you cannot go any further..
3. Then move your feet towards your hands until you cannot go any further. Take small steps, only using your ankles to walk.
4. Repeat these movements a number of times.

• Holding a plate with your hands at the 9 and 3 positions, this exercise builds the core and also develops upper body strength.
• Specific to volleyball, it helps the shoulder stay healthy and aids in the transfer of power from the core to the upper body.

• This exercise, done with 2 dumbbells, is good for glute strength, hamstrings and improving an athlete's vertical jump.

• Some volleyball players choose to do stationary mat twist exercise for improving core rotational speed.
• Keep in mind that you need to prepare a mat as well as weight (or a medicine ball) for this exercise.
• First of all, you should kneel on a mat and hold a weight (or a medicine ball). Now, your job is to rotate to the right and then return to the center.
• You also need to rotate to the left and then return back to the center.

• It’s another exercise that helps volleyball players develop foot speed.
• Uphill acceleration sprints involve sprinting on an uphill incline.
• You should perform sprints for a certain distance a set number of times.
• It’s a good idea to experiment with sprints.
• Set a number of repetitions, distance as well as the duration of break for sprints.