Volleyball drills for condition

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PURPOSE

Improve fitness and strength + warm up

ORGANIZATION

To crack a code by carrying out various tasks

IMPLEMENTATION

You can play this game with any 4 exercises you can think of.

1. Divide the group into two or three. These are the teams that will do the assignments.
2. The trainer makes a code of ten digits e.g. (24 32 14 21 33)
3. The players will do the exercises in a particular order. For example; they think the first digit is 3, so they will do exercises 3. When they have done them, they will go to the trainer and he will say whether the number is right or wrong. If the number is right, they try to guess the next number. If the number is wrong they have to do another exercise, for example exercise four, to guess the correct number.

Set 1;
Exercise 1: Push-ups 5 timesExercise
2: Sprint the distance between the back line and the middle line three timesExercise
3: Spiderman from the net to the back line and backExercise
4: Ten sit ups







Set 2
;Exercise 1: WheelbarrowExercise
2: TiggerExercise
3: Hand walkExercise
4: 15 count slice





The pair that cracks the code first wins.

  • the coach is at the net.
  • 1 person in the field.
  • the trainer throws difficult balls
  • The person in the field has to keep them off the ground (5 balls).
  • if he/she does not do this, you continue until he/she has succeeded.
  • The rest of the players stand around the field to catch the balls and put them back in the cart.
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OBJECTIVE

Condition, speed, reaction ability and making appointments

ORGANIZATION

Two teams of three players form a team on either side of the pitch. Trainer + one player at the net pass the ball.

ball-cannot-cross-the-line


IMPLEMENTATION

  • Trainer and a player roll balls into the field. These balls must not go over the outer lines of the field. If they do the team is out.
  • The team that has finished is going to provide balls and a new team is going to enter the field.
  • Start quietly and then slowly increase the pace.
  • It is also important that agreements are made so that they are not all after the same ball!

GOAL

Improve reaction and speed

ORGANIZATION

Repetitions: Do a total of 5 sets of 10 balls.

IMPLEMENTATION

  • Players 1,2 and 3 with ball in a semi-circle.
  • Player 4 in front of the 3 players with ball.
  • Player 5 indicates behind the back of player 4 who has to let go of his ball.
  • Each player 10 balls. Person with most safes wins the game.
  • Player 5 picks up any balls and keeps track of the count.


reaction-exercise-1

PURPOSE

Improve reactivity

ORGANIZATION

Each player stands in a square of pots

IMPLEMENTATION

4 pots for the first person, then 2 pots for each additional person

Each game is given a number (1, 2, 3, 4). Trainer calls out number. Players must tap this number as quickly as possible and return to the middle of the square.

At 'change' they move one square forward and the player in front moves to the square at the back.

PURPOSE

Improve fitness and warm up

ORGANIZATION

Run in circles

IMPLEMENTATION

Run in circles around the field(leave about 2m between them)

  1. when trainer claps 1 time - pump 1 time
  2. when trainer claps 2 times - sliding dive
  3. when trainer claps 3 times - tapping the net
  4. when trainer claps 4 times - sprint a whole circle around the field
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  • See picture.
  • Take turns throwing the ball.
  • After throwing the ball touch the back line and return to the same spot.
  • Throwing good?
  • Then everything underhand. Later all above hands.

ribbon-throwing-warm-up



  • the trainer stands at the net
  • 1 person in the field
  • the trainer throws difficult balls
  • The person in the field has to touch 3 balls.
  • If she does not touch the ball, you continue until she succeeds.
  • The rest of the players stand around the field to catch the balls and put them back in the cart.
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You can play this game with any 4 exercises you can think of.

  1. Make two pairs who will do the exercises together.
  2. Each pair gets a note with 4 boxes where they can put a code with the numbers 1, 2, 3 and 4.
  3. the trainer makes a code, this can be 4 different digits (4231) or with repeated digits (2233)
  4. the players have to do the 4 exercises in order of the code they wrote down. When they have done all 4 exercises they have to check the code with the trainer. The trainer notes how many are right and how many are wrong.
  5. the players write down the next code, and again they have to do 4 exercises that fit with the code they wrote down.


For example

  • Exercise 1: sprint back and forth 5 times between 9m
  • Exercise 2; block left, shuffle, block middle, shuffle, block right with pairs facing each other and two times back and forth
  • Exercise 3: bench, 20x on and off the bench with 2 feet
  • Exercise 4: 10x sit-up | 10x left / 10 x right
  • The first pair to crack the code wins.

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