Volleyball drills for technique condition
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.
- 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.
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
- 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
- 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
- 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.
- Five players at the net with a ball...
- 2 on pos, 2 --- 1 on pos. 3 --- 2 on pos.4
- Rest without the ball on position 5
- Pos. 2 hits the first defender on pos. 5, who runs in for a defensive ball on pos. 6 and with a shuffle to pos.
- 1 to defend a batted ball from pos. 4.
- Pos 2 and 4 take turns hitting.
- Defenders continue to defend.
- Divide the group in two with numbers 1 and 2.
- The two groups stand at the back line each group has a ball on the other side of the field is a pawn.
- The first person of the group walks with the ball and throws it over the net. `Takes the ball and goes around the cone and back again throwing it over the net and so the next player can start walking,
- The ball is passed in the middle, after playing it, the player blocks it 2x, after that around the pylon play again
- A row at the net balbuj the 3 meter line from your neck with a jump over the net and then quickly after it he may only bounce once.
- Two people are going to push a mat together from one side to the other and back again.
- Do not lift up.