Volleyball drills for technique condition

PURPOSE

Improve fitness and warm up

ORGANIZATION

Run in circles

IMPLEMENTATION

Run in circles around the field(leave about 2m between them)

1. when trainer claps 1 time - pump 1 time
2. when trainer claps 2 times - sliding dive
3. when trainer claps 3 times - tapping the net
4. when trainer claps 4 times - sprint a whole circle around the field

• See picture.
• Take turns throwing the ball.
• After throwing the ball touch the back line and return to the same spot.
• Throwing good?
• Then everything underhand. Later all above hands.

• the trainer stands at the net
• 1 person in the field
• the trainer throws difficult balls
• The person in the field has to touch 3 balls.
• If she does not touch the ball, you continue until she succeeds.
• The rest of the players stand around the field to catch the balls and put them back in the cart.

You can play this game with any 4 exercises you can think of.

1. Make two pairs who will do the exercises together.
2. Each pair gets a note with 4 boxes where they can put a code with the numbers 1, 2, 3 and 4.
3. the trainer makes a code, this can be 4 different digits (4231) or with repeated digits (2233)
4. the players have to do the 4 exercises in order of the code they wrote down. When they have done all 4 exercises they have to check the code with the trainer. The trainer notes how many are right and how many are wrong.
5. the players write down the next code, and again they have to do 4 exercises that fit with the code they wrote down.

For example

• Exercise 1: sprint back and forth 5 times between 9m
• Exercise 2; block left, shuffle, block middle, shuffle, block right with pairs facing each other and two times back and forth
• Exercise 3: bench, 20x on and off the bench with 2 feet
• Exercise 4: 10x sit-up | 10x left / 10 x right
• The first pair to crack the code wins.
  
  

• Four men on the back line.
• The rest stands around the field to pick up balls.
• One by one they enter the field and get a ball from the trainer.
• They have to touch the ball otherwise they get another one.
• When they are finished they come in at the back.
• Start slowly and make it harder.

• See picture.
• Take turns throwing the ball.
• After throwing the ball touch the back line and walk to the next spot.
• Throwing good?
• Then everything underhand.
• Later all above hands.

• Make threes
• Each trio one ball.
• Player in the middle runs an 8. Every time this player comes in the middle a ball is thrown:
  • A throws (or plays overhand) the ball to B (in the middle).
  • B plays the ball back to A underhand and then runs around A until he is in the middle again.
  • A meanwhile passes the ball overhead to C.
  • C plays the ball overhand back to B.
  • B passes the ball back to C underhand and then runs around C until he is in the middle again.
  • Etc.
• After 2-3 minutes, the player in the middle changes.

Variation:

• To make it easier, player A and C can also have them throw instead of playing overhand. This can be an underhand throw/catch or an overhand throw/catch.
• To practice standing still while playing/catching, you can also let player B throw and catch underhand.

2 teams.

• Throw the ball quickly and tactically over the net with the aim of hitting the ground within the lines before a defender can grab it.
• If you succeed in doing so, you earn 1 point.
• You have to throw the ball immediately after catching it, holding the ball is not allowed.
• Extension 1: After each action turn 1 position clockwise.
• Extension 2: After each throwing action, walk to the net and touch it before you can go back.
• Game to e.g. 5 points or best of 3/5/7 or certain fixed time.

These exercises are done in pairs.

• Exercise 1:
  • Person 1 stands with a ball at the net, person 2 starts at the 3-meter line. Person 1 hits the ball and person 2 has to run backwards and play the ball to person 1 again. 10x per person.
• Exercise 2:
  • Person 1 stands on the 3-meter line with a ball. Person 2 is going to block at the net and then turn around to play the short ball of person 1. 10x per person.

• Make threes
• Each trio one ball.
• Player in the middle runs an 8 each time. Each time this player gets in the middle, a ball is thrown:
  • A throws (or plays overhand) the ball to B (in the middle).
  • B plays the ball back to A underhand and then runs around A until he is in the middle again.
  • A meanwhile passes the ball overhead to C.
  • C plays the ball overhand back to B.
  • B passes the ball back to C underhand and then runs around C until he is in the middle again.
  • Etc.
• After 2-3 minutes, the player in the middle changes.

Variation:

• To make it easier, player A and C can also have them throw instead of playing overhand. This can be an underhand throw/catch or an overhand throw/catch.
• To practice standing still while playing/catching, you can also let player B throw and catch underhand.

• 2 teams(6,8,10 or 12 players)
• 1 person in the field.
• Other players stand behind the back line in the waiting room.
• T puts ball in play in field A or B.
• You may only play the ball underarm.
• After playing the ball, step out and someone in the waiting room takes your place.
• If you make a mistake, the opponent gets a point.

• Make threes
• Each trio one ball.
• Player in the middle runs an 8 each time. Each time this player gets in the middle, a ball is thrown:
  • A throws (or plays overhand) the ball to B (in the middle).
  • B plays the ball back to A underhand and then runs around A until he is in the middle again.
  • A meanwhile passes the ball overhead to C.
  • C plays the ball overhand back to B.
  • B passes the ball back to C underhand and then runs around C until he is in the middle again.
  • Etc.
• After 2-3 minutes, the player in the middle changes.

Variation:

• To make it easier, player A and C can also have them throw instead of playing overhand. This can be an underhand throw/catch or an overhand throw/catch.
• To practice standing still while playing/catching, you can also let player B throw and catch underhand.