Volleyball drills for technique condition
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
- 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.
- The trainer puts the ball on the middle line.
- On the end line on both sides of the net is a line of players.
- At the trainer's signal, the run to the ball, who has it can keep it.
Which team collects the most balls
- 2 teams behind the three meter line - defend, set up, and three meter attack - when you have played the ball, you sprint to the net VARIATION: instead of sprint: block at the net duik naar achterlijn aanvalssprong
Trainer stands with ball box at the net, position 2/3, players stand at position 1, 5 and 6 for defense.
Trainer throws ball to players:
- If ball at position 1, players of position 1 and 6 exchange after playing back ball
- If ball at position 6, players remain standing
- If ball at position 5, players of position 5 and 6 clear after playing back ball
- As long as the passing remains good at 2/3, the coach continues to pass the ball.
- Players not participating stand around the field and make sure the ball pit stays filled.
- Divide the team into two groups and have them form two rows facing each other on the 3-meter line.
- Have the players play over the net and then walk around the cone to join the other group.
- On 1 side, parallel to the sideline, place a speed ladder and before joining the line, have the players do a drill through the ladder.
- On the other side, place pawns where they have to slalom, turn around.
- Importantly, the ball should not fall to the ground, communication is important.
- Optionally add a penalty if the ball falls to the ground. Head roll, Back roll.
- First with underhand throwing and catching - then overhand. Catch and push change to toss up and over-key.
- You have 2 teams one is on one side of the field and the other on the other side.
- There is a ball played in the field the ball may fall on the ground 0/1 time the ball is passed by the teams to the other side of the field.
- If the ball either bounces 1/2 time, goes out or wrong technique a team has a point.
- A plays bot pass to B by playing it on mat and runs on to cone.
- B defends ball to A position cone and runs to position 2 to attack.
- A plays one control intermediate pass to himself and plays ball to C, who passes to attack to B.
- D is blocker!
A --> B --> C --> D
- Divide the group into 3 groups
- 1st group on 1 side of the net on the back line
- 2nd group other side at position 1-5-6
- 3rd group waiting room
EXERCISE:
- 1st group serves 3x on the same group
- 2nd group defends, must be in threes, these balls and attacks. All positions are allowed.
- 3rd group waiting room
ROTATION
- 1st group --> to the waiting room
- 2nd group --> serve
- 3rd group --> defend/attack
- Everyone stands diagonally on the three-meter line with their shoulder facing the net.
- When the coach calls "yes," everyone quickly deep-sits to the net,
- move back to the three-yard line,
- then to the other side of the three-yard line and
- then back to the net and back to the three-meter line.
Divide the group in half, start from the back line.
- Sprint to the net.
- Sprint to 7 meters.
- Sprint to net.
- Sprint to 3 meters.
- Under the net and dive toward the bench.
- Over the bench.
- Around the pawn and sprint back to starting position.
- As soon as 1st player is back, tap the next one.
Which team is the fastest?
- 5 circuits for 2 players
- Each circuit is done for 1 minute
- Total of 10 minutes