Volleyballexercises for technique defense / passing / digging / diving / reception
Setup
- Place 4 boxes on the court: 2 in zone 2 and 2 in zone 4.
- Position 2 players and 2 coaches to hit from the boxes.
- If boxes are unavailable, hit from the floor on the same side as the defense.
- Form 2 groups for the drill.
- Determine the base position, typically 3ft behind the 10ft line and 3ft from the sideline.
Execution
- Dig two balls from the outside or rightside hitter.
- Adjust your body by squaring to the hitter.
- Dig two balls from cross-court hits, one simulating perimeter defense and the other rotational defense.
- Perform perimeter defense first, followed by rotational defense.
- Pass both balls using only one touch to the center of the court between zones 3 and 6.
- Emphasize quick footwork to reach defensive positions efficiently.
Coaching Tips
- Do not teach players to push the defense into the net unless it is a free-ball situation.
- Teach perimeter defense even if it is not the main strategy, as players should be proficient in both methods.
- Ensure players understand the importance of their starting base position for effective defense.
Variations
- Include a middle block hit.
- Include a line tip.
- Combine a middle blocker hit, a cross hit, and a line tip for more complex scenarios.
T-Catch Tennis Ball
- Starting Position: 2 players, 3 cones, 2 tennis balls
- Execution: Player A moves between the cones. Player B holds 2 tennis balls up high. Player A returns to the central point, after which Player B taps a tennis ball. Player A catches the ball.
- Starting Position: 2 players, 5 tennis balls
- Execution: Player B throws 5 tennis balls randomly into the field. Player A tries to hit the balls after 1 bounce.
- Starting Position: 2 players, 1 tennis ball
- Execution: Player A stands with their back to Player B. Player B throws a challenging tennis ball over Player A. Player A catches the ball after 1 bounce.
- Movement and Reaction
- Footwork
- Always return to home base!
Defensive Exercises
- Libero and outside hitters practice defence.
- Movement: roll + pass with a forward jump.
- Pass with a sideways jump to the left.
- Pass with a touch to the right.
- Middle blockers practice the attack together with the setter.
- Use two mats on the sides for turning away.
- Create angles for the attack.
- Execution: 1 court is used for the exercise.
Execution
- Four players stand at the net with a ball.
- The remaining players line up in front of the first player.
- Each player in the line receives a ball in turn from the first player at the net.
- The player at the net can choose to throw the ball close or far away.
- After catching, the player throws the ball back to the first player and proceeds to the next player at the net.
- Repeat this at a high pace.
Execution
- Everyone lies on their stomach on the baseline with their head facing the wall.
- The trainer stands along the net and throws balls towards the players.
- On the trainer's signal, you get up as quickly as possible and perform a high reception back to the trainer.
- Optional: Place a hoop where the players should aim their reception.
Organisation:
- Divide the group across both courts.
- Play the ball underhand over the net in a maximum of two actions.
- After each net crossing, the team rotates one position.
- If the ball falls on the floor or the opponent plays the ball differently, the team that played the ball over the net scores.
- The game does not need to stop in principle.
- If the game does stop, the ball is put back into play with an underhand serve from the backcourt.
- Whoever reaches 15 points first wins.
- Optional: Depending on the level, the second ball may be attacked from a standing position from the backcourt.
Positions and Movements
- The attack comes from the right.
- The middle hitter and opposite hitter block.
- The outside hitter moves to the centre.
- The setter moves forward.
- The trainer hits the ball.
- Players move to their positions and defend the ball from the trainer.
- After each defensive action, players rotate one position.
- Remaining players defend individually and place the ball in the cart.
Execution
- The trainer stands at the net and throws difficult balls.
- One player stands on the court and must touch the balls three times in a row.
- If this is not successful, the exercise continues until it is achieved.
- The remaining players stand around the court to catch the balls and return them to the cart.
Execution
- Work in pairs.
- Player 1 stands with the ball on the baseline.
- Player 2 stands without the ball at the net, facing the net.
- Player 2 performs a block jump at the net (ensure a straight landing).
- After landing, player 2 turns around and defends a short ball on the 6-metre line.
Execution
- The trainer stands at the net with a ball.
- Three players enter the court each time.
- The trainer hits the ball towards the defenders.
- The defenders pass the ball back to the trainer.
- The defenders immediately get ready again to defend the next ball.
- If the ball hits the ground, a new group of three players enters the court.
- The pace is high.
Execution
- Serving is done simultaneously on both sides (or as simultaneously as possible).
- The defender provides the pass towards the setter position (position 3).
- At the setter position (position 3), the ball is caught.
- Players move along the blue lines.
- For larger teams, players can be added to the waiting area.
- With more than 10 players, the speed of the exercise is lost.
- Ensure good serve reception.
- Serves must be straight, but the server should aim to score.
- The passer is not well-trained if they only receive easy balls during training.
- The serving pressure can naturally be increased during the exercise.
Execution
- Work in pairs and play with enthusiasm.
- Player 1 stands with a ball at the net.
- Player 2 lies flat on their stomach behind the baseline without a ball.
- The attacker hits the ball.
- The defender defends at the 7-metre line.
- Then, a short ball follows at the 3-metre line.