Volleyball drills for technique condition
1, 2 and 3 start from the backline
sprints to the centre line and back to the backfield.
C plays a ball in the backfield
1, 2 and 3 build up an attack (pass, set-up and attack)
get the ball yourself.
next 3
- Players take a ball in pairs and face each other on the back line.
- Ball is placed on one side of the 3-metre line.
- Person closest to the ball runs to the ball, picks it up and runs back over the back line as fast as possible.
- Person on the other side tries to tap the person with the ball before he runs over the baseline.
- Being able to tap = 1 point (each player is going to get the ball 5 times, so 10 times in total)
- Each point less than 5 = x5 sit ups
1 person either side of the field, other players behind the back line;
- Trainer puts ball in play in field A or B.
- Ball may only be played underarm.
- Foul? Run around the field until the end of the game and ensure ball safety.
- 2 with the ball and the rest by tapping the ball against another.
- Running with the ball is not allowed.
- Once tapped you are also tapped.
- Tappers wear a ribbon
6 different exercises to be done in turn for 30 seconds (at 100%) and then 30 seconds to 1 min rest
- ladder + dives
- sit-ups
- tap lines + attack run
- squats
- bench/step to jump on
- pumping position tapping or pumping shoulders
- Put two chairs 18,3 meter apart.
- Put a tennis ball on chair 1 (this will be replenished), and put a bowl on chair 2.
- The players work in pairs.
- One player runs and the other fills up the tennis balls.
- Collect in 9 minutes as many tennisballs as possible in the bin.
- You are not allowed to throw and you have to run around the chairs.
- Cover 5x the distance of 10 meters as fast as possible.
- Put 2 cones/line at 10 meter distance.
- The player runs between these cones 5x.
- The pawn/line must be hit with the foot!
- The players work in pairs.
- One player runs and the other player clocks.
- Put 4 pawns in a T-shape.
- 5 meter distance next to each other (between 3,2 and 4) and 10 meter ahead (between 1 and 2)
- Start at 1 forward to 2,
- then left sideways to 3,
- then right sideways to 4,
- then left sideways to 2
- and backwards to 1.
- Record the fastest time in 2 attempts.
- Players work in pairs. One runs, one clocks.
- 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 at position 3 a block, move to position 2 or 4 (alternate) and there a block again.
- Then walk a lap around the square until when they are back at the ladder.
ladder exercises:
- 1 foot per square
- 2 feet per section
- left in, right out
- 2 in front, 1 in back
- jump open
circle
- 15x abdominal muscles
- 30x trunk turn (15x left, 15x right) with ball
- 10x squat-jump ( with ball)
- 10x push-up
- 10x block jump (at the net)
- 30 sec planking
Repeat 3 times
1) Shoulder pumps2
) T-Y-90/90 exo (arms lifted outstretched)
3) planks 1'
4) superman 16x5
) deadbug6
) planks 1'