Volleyball drills for technique condition

Goal of the exercise:
process 2 balls quickly and having to score

Explanation of the exercise:

• Passer and playmaker and attacker all three process 2 balls shortly after each other. 
• Passer learns to pass a deepball diagonally backward and a short immediate after (learns to make large angles) the playmaker has to look for the next ball immediately after the first set up. 
• The attacker has to go to the back as soon as possible after landing to make another attack. 
• As trainer, you can indicate where the balls have to be hit, or the tempo of the set ups, or that the passer has to do attack defense after the first pass and then pass the 2nd ball
  
  
• Length of the exercise:
  15 minutes.

GOAL

Condition, Feet work, Standing still and Pass 

ORGANIZATION

Group of 3. A player in the middle and two others on the outer sideline. 

EXECUTION

• Passer walks and shuffles backwards gives pass, turns, and shuffles backwards again for the next pass. etc...
• Pass 15 balls and change after.

GOAL

Moving at blocking

ORGANIZATION

Two players left and right forward at net (Player position A and B). All other players in two lines after each other. 

EXECUTION

• Player C and D together walk forward to the net.
• Player C and D together block at position 1.
• Player C lands after block on right leg and steps to position 2 to block A together.
• Player D lands after block on his left leg and steps to position 2 to block B together.
• C and D remain left and right forward after block, players A and B join back of line.

GOAL

Improve reaction and speed

ORGANIZATION

Repetition:In total, do 5 series of 10 balls. 

EXECUTION

• Players 1, 2, and 3 with ball in half circle. 
• Player 4 before the 3 players with ball.
• Player 5 indicates, behind the back of player 4, which player has to let go of his ball
• Everybody 10 balls. Person with the most saves wins the game.
• Player 5 picks up balls if necessary and keeps count 

• give each other the right arm and bend the knees to sitting position.
• idem left arm

• pairs shake hands crossed (see picture) and bend the knees to sitting position.

pairs with the back against each other sit down and get up again.

• pairs are behind each other, 
• last player lifts leg of the player before him. 
• the front player bends the other knee 

• Team of both sides field end line.
•  enter the field in pairs. 
• Trainer brings ball into the field and pairs have to try underhand to score with the other pair 
• Winning the pair remains and lost pair joins the back of the line. 
• Team with the least balls on the ground wins. 

This game can be played with every 4 exercises you can come up with.

1. Make pairs to do exercises.
2. every pair gets a note with 4 boxes in which they can write a code with the figures 1, 2, 3, 4
3. the trainer makes a code, this can be 4 different figures (4231) or repeated figures (2233)
4. the players have to do the 4 exercises in sequence of the code they have written down. When they have done all 4 exercises, they have the code checked by the trainer, who notes how many are correct and how many are not.
5. the players write down a new code, and again are going to do 4 exercises in the order of their code.

For example
Exercise 1: sprint 5x up and down between 9m
Exercise 2; block left, rotate, block middle, rotate, block right with pairs opposite each other and two times up and down
Exercise 3: sitting on the bench, ball is thrown, return underhand while getting up. Both player throw 5x, catch 5x
Exercise 4: 10x sit-up | 10x push up | 10x knee 90 degrees - jump

The first pair to crack the code wins.

• quintet with 1 ball. 1 player is at the net
• Opposite him/her is a trio next to each other
• If the ball thrower throws a ball to the middle, the middle player passes the ball back and everybody remains.
• If the ball is thrown left, the player passes the ball back and changes left for mid 
• If the ball is thrown right, the player passes the ball back and changes right for mid 

Which trio keeps this up the longest.
If a ball is missed, the player that made the mistake leaves the field, and a new player comes in the middle.

After every part a short rest and continue. For parts with *, a bench is required, 2 to 4 persons per bench

• Deel 1:
  • 30 step-ups* (step up/down bench)
  • 15 push-ups* (feet on bench)
  • 30 step-ups*
  • 15 spiderman push-ups (pull up 1 leg as a frog at the same time as push ups)
• Part 2:
  • 30 east-west steps-ups* (right foot on bench, left foot besides, then left foot on right foot besides)
  • 10 squats jumps (bend the knees and when stretching jump as high as possible)
  • 30 east-west steps-ups* 
  • 10 squats jumps
• Part 3:
  • 20 sideways shuffles over 4 meter
  • 10 slit-squat jump (jump, and bend 1 knee, each time a different knee)
• Part 4:
  • 20 forward and backward sprints over 4 meters 
  • 10 squats jumps