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Volleyball drills for technique condition

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.


block-movement

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 


reaction-exercise

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


partner-squat-1

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


partner-squat-crossed


These exercises are done in pairs 

  • Exercise 1:
    • Person 1 is at the net with a ball, 
    • person 2 starts at the 3-meter line. 
    • Person 1 hits the ball and person has to run back and play the ball back to person 1. 
    • 10x per person.
  • Exercise 2:
    • Person 1 is 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 by person 1. 
    • 10x per person.

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

sit-with-backs-against-each-other-and-get-up

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


split-1-leg


  • 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


walking-eights-in-groups

  • Make trios
  • Each trio has a ball.
  • Player in the middle keeps running an 8. Every time this player comes in the middle, a ball is thrown:
    • A throws (or plays overarm) the ball to B (in the middle)
    • B throws the ball underhand back to A and then runs around A until he is back in the middle.
    • Meanwhile, A plays the ball to C
    • C returns the ball overarm to B.
    • B plays the ball underhand back to C and then runs around C until he is back in the middle.
    • Enz.
  • after 2-3 minutes the player in the middle is changed. 


Variation: 

  • To make it simpler, player A and C can throw instead of playing overarm. Could be underhand throwing/catching or overarm throwing/catching.
  • To practice standing still when playing/throwing, player B can throw and catch underhand.