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Libero vs block

Goal of the exercise is, the playmaker must try to make sure that on the other side of the net a double block can not be formed. 

  • T plays the balls at a high pace towards pos. 3.
  • SV walks in and gives set-up for -or backwards to fool the block. 
  • B tries to come to a drawbar block on attack.
  • SV passes around T after set-up. 
  • SV1 & 2 switch positions after each set-up. 

Expansion : 

  • Add field defense. (Liberos) 
  • B's play ball high back over to attacker passing towards pos 3/2
  • Exercise starts again from pass attacker. 
volleyball Libero vs block
Side to side twist
  • 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.
Good mornings
  • This exercise, done with 2 dumbbells, is good for glute strength, hamstrings and improving an athlete's vertical jump.
Stationary Mat Twist
  • 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.
Uphill Acceleration Sprints
  • 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.
Colored Cones Circles
  • Doing exercises like colored cones circles helps improve foot speed that’s incredibly important for a volleyball player.
  • First of all, you should prepare randomly colored cones.
  • You should also ask a coach (or friend) to assist you with this exercise.
  • At the next stage, you need to place colored cones in the circle.
  • Your goal is to create a circle that is 20 feet wide.
  • Now, you need to stand in the center of the circle.
  • The job of a coach (or friend) is to pick one of colored cones for you.
  • So, you will need to approach to the appropriate cone as soon as possible and then return back to the circle’s center using a crossover step.
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Volleyball Exercises for Explosive Speed
  • It’s fair to say that volleyball is a very fast game.
  • That means that a volleyball player should be able to move quickly to do great job on the court.
  • Volleyball players should focus on increasing foot speed as well as core rotational speed.
  • Now, it’s time for you to get familiar with some of the best volleyball exercises for explosive speed.
High Knee Skips
  • Volleyball players should do high knee skips for a number of reasons.
  • It’s important to know that doing this type of exercise has a positive impact on a volleyball player’s calves, hamstrings and hip flexors.
  • If you do this type of exercise regularly then you will be able to improve your vertical jump, endurance and coordination over time.
Single Leg Bound
  • Oftentimes, a volleyball player needs to jump off one leg during the game.
  • It’s worth noting that this type of jumping is done by both attackers and defensive volleyball players.
  • That’s the reason why athletes should do single leg bound exercise regularly.
  • Actually, this volleyball exercise has many great benefits.
  • First and foremost, doing single leg bound helps volleyball players succeed in jumping off one leg.
  • On the other hand, this exercise helps a volleyball player gain the confidence that he/she needs to do this type of jumping.
  • The exercise also positively affects a volleyball player’s hip as well as hip flexor and quads.
  • It’s crucial for volleyball players to do single leg bound exercise the right way.
  • When jumping off one leg you should try to keep your opposite knee up as high as it’s possible.
Squat Jumps
  • Doing squat jumps helps volleyball players strengthen calves, glutes, hips as well as quads.
  • When squatting down volleyball players should try to keep hips parallel.
  • Make sure that your knees are bent at 90 degrees.
Tuck Jump
  • Doing tuck jump has a profound positive impact on a volleyball player’s glutes, hips and quads.
  • When doing this type of volleyball exercise you should keep your knees as high as possible.
  • Plus, you need to spend as little time on the ground.
Frog Hops
  • Frog hops is the right type of volleyball exercise for developing explosive jumping power.
  • If you do this volleyball exercise on a regular basis you’ll be able to strengthen the quadriceps and hamstrings over the time.
  • As a result, you’ll be able to jump higher!
Split Jump Lunge
  • Split jump lunge is the volleyball exercise that offers a great way of strengthening glutes, quads and hips.
  • So, this exercise will have a huge positive impact on your vertical jump.
  • It’s worth noting that this exercise requires some balance as well as a lot of strength from a lower body.
  • It’s very important for you to take the right position before starting a split jump lunge.
  • You should keep your knee directly over your foot.
  • On the other hand, your knee shouldn’t go over your toe.
  • Then, you need to drop down into the lunge.
  • Now, it’s time for you to push both your feet simultaneously and switch legs.
  • Lastly, you should gently land on the floor keeping your feet wide.
  • You should also raise the opposite arm of your front leg while landing.
Move ball

Divide children in pairs; 1 counter and 1 performing the exercise

  • 4 hoops are in a square. The distance between the hoops is 5 meters. In every hoop is a ball. The player starts in a corner with a ball.
  • Change as many balls as possible, in which the ball has to be put in the hoop. The player has to look the same direction the entire time. 
  • Every player has 1 turn.
  • Count the number of ball changes in 45 seconds.


Directions for the counters

  • The balls have to be put in the hoops. If the ball rolls out, the player has to go back to put the ball back in the hoop!
  • All four hoops have to be processed in order. The player is not allowed to run between 2 hoops and change the balls!

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