Volleyball drills for defense / passing / digging / diving / reception

  • 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.
  • switching-from-defence-to-attack-2
  • C attacks diagonally on 3 and 4- 1 and 2 after the block attack
  • 3 and 4 defend, playmaker comes in
  • set-up to 1,2 or 3, attack to 3 defenders.
  • These defend for themselves and put the ball in the box.
  • C throws a ball to A or B
  • Set up a block on that side
  • Pass the ball over the block to the defence
  • Build up an attack on the middle
  • Change after 10 balls
  • Variation: attacking outside or behind


  • Make two teams and two goals from cones.
  • The ball has to stay low to the ground so sit low and then play the ball with your flat hand.
  • Who first scores a goal.
  • Stop after about 15 minutes.
  • Then record the score who has scored the most has won.
  • 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.
  • Short explanation step 1 diving:
  • Make a large step towards the ball. Pay attention the step has to be big and sideways, otherwise the knee is in the way.
  • Same, but after the step you have to make a pass move and put your hands on the ground as a spring or cushion.
  • idem, then glide on calmly by pushing off with feet and hands.
  • Try with a small run

Lay the ball down in front of you, and during the pass move, grab the ball and throw it up

Try to fit a throw-in into the downward movement. Sliding through.

  • Group split into two groups of 5, field divided into two halves'.
  • on each side a bench on the back line with cones on it. (opposite sides)
  • 3 players leave on the back line, 1 reserve, 1 service on other side of the field.
  • A serve is given to the three players: reception - pass - touch over net.
  • when the player has played the ball the players walk to the side where the bench is: reception - pass - hit to the cones
  • Which team hits the most cones off the bench?
  • 2 3-players in the field, each their own half.
  • Trainer starts with smash.
  • Team of 3 handles ball and plays out rally.
  • Against the other team.
  • After 10 points, 3 teams rotate.

  • On one side you attack with three attackers, on the other side you defend.
  • Trainer throws balls for the playmaker