Volleyball drills for technique condition

• 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.

Two groups - 1 catcher at position 3 - trainer at other side with cart to pass ball to

• 1 hurdle at position 1 on backline
• 1 hurdle at position 5 on backline
• 2 hurdles in front of each other - one at the same height as hurdles 1 and 5, one hurdle 1m behind

Jumping over hurdle for player - quickly backwards diagonally and jump over two hurdles

• Come from position 5 - ball arrives at position 5
• Come from position 1 - ball arrives at position 1

Reception play to catcher - reception player becomes catcher - catcher puts ball in cart - catcher becomes booking

OBJECTIVE:

• Trainer knocks to start on ball = sign that player may start jumping
• Don't knock anymore = next player starts when previous player is over 2nd hurdle
• Ball must land perfectly on position 3
• Presence of many players = high tempo of the exercise

This exercise is incorporated into each workout and the numbers are gradually increased

• Sit-Ups
• Crunches
• Leg Raises
• Plank

• Three defenders at the back line.
• One at the net trainer with balls on the other side of the net.
• The trainer also has a ball retriever.
• First catch and throw the ball to the person at the net and then run to the back line.
• After every five balls play underhand to the person at the net.
• Change after five times.