Volleyball drills for condition

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  • The group is lined up in the four corners of the field.
  • A ticker with a party ribbon
  • At a signal they cross the field in three directions:
  • the short side, the long side or diagonally.
  • On their return, they score one, two or three points respectively.
  • A ticker operates in the room and forces the ticked children to go back to his corner before he can cross again.
  • How many points can you get in an agreed time?
  • 3 players at the net with a ball.
  • The rest of the players start at the first post.
  • The first ball is thrown short, second ball long and third ball short.
  • The player passes the ball back and moves sideways to the next one.


Important that players move on the front feet and get ready to pass the ball.

drawing
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Nice to start the training with. Players with ball throw the ball over the net at the passer. Everyone runs after the ball.

  • Ball handler becomes passer
  • Passer becomes receiver
  • Offender starts throwing
  • If there are more players, have them block on the other side of the net.
  • Trainer brings the ball from the backfield into the centre.
  • The middle player of the trio must set it up directly to one of the other players.
  • Call who you are serving.
  • In this way, the 'non-attacker' can go directly under the net to defend the ball.
  • Once at the other side, a perfect attack is built up and a new trio is ready to defend this attack and turn it into a counter-attack.
  • If you win the rally, the trio counts its point, but the next round starts from the beginning.


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  • 4 cones in the corners, 1 central base to which the player always returns.
  • The player moves to one of the cones and plays the ball back OH, the intention is to recover the ball well.
  • Short and quick ball changes.
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  • High knee hug for balance --> pull your knee up with your arms to your chest and stretch your other leg on your toe

  • Quad stretch --> foot to buttocks with help of opposite arm and stretch other arm in the air and opposite leg on toe

  • Sumo shuffle --> shuffle with arm swing

  • Lateral lunge shuffle --> 2x shuffle, lateral left/right flexion, then right/left flexion

  • Hopscotch --> quick hopscotch movement, 1-left, 2-joint, 1-right, 2-joint, etc.

  • Atlas --> pull your knee up with your arm and stretch your other leg on your toe, step out with a big step and bend your knee, swing your arm up and turn your torso to the back

  • High skips --> jump up on 1 leg and land on this leg, swing opposite arm up with the jump

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  • Dive to 3 meter line
  • Shuffle backwards to the left corner
  • Walk to the net in position 4 - block
  • Roll back - offensive run - block position
  • Move to position 3 - block - move to position 2 - block
  • Dive to 3 meter line - other side
  • Attack run at position 4 - shuffle to cone - attack run position 3 - shuffle to position 2 - attack run
  • Block position and block
  • Turn and walk to corner on back line
  • Quick tempo - knees lifted - at least 50. - to other corner
  • Spurt along side to start


Exercise is done 5 times

drawing
  • Dive to 3 meter line
  • Shuffle backwards to the left corner
  • Walk to the net in position 4 - block
  • Roll back - offensive run - block position
  • Move to position 3 - block - move to position 2 - block
  • Dive to 3 meter line - other side
  • Attack run at position 4 - shuffle to cone - attack run position 3 - shuffle to position 2 - attack run
  • Block position and block
  • Turn and walk to corner on back line
  • Quick tempo - knees lifted - at least 50. - to other corner
  • Spurt along side to start


Exercise is done 5 times


Stretching in a circle - each to his own exercise

drawing
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  • Three players stand in a triangle.
  • The one who does NOT get the ball moves to the opposite side next to the other player.
  • Again, the one who does not get the ball moves.
  • Start simple by first playing the ball up in front of yourself and then serving one of the other two players.
  • The one who does not get the ball moves to the other side
  • Later on, make it more difficult by taking away the play-up part
  • Finally, you pass in front of yourself and hit the ball in a controlled way.
  • Super exercise for getting very tired very quickly.
drawing
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