Volleyball drills for general

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Match 2 v 2, where the 3m line is the back line (and less wide)

  • variations:
  • obligatory all abovehands; also 1st ball!
  • obligatory all underhand
  • obligatory 3rd ball with 1 hand
  • etc


  • throw the ball with 2 hands
  • catch with 1 hand
  • change hands 3 times
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  • throw the ball with 1 hand
  • catch with 2 hands
  • 3x
  • throw the ball with 1 hand
  • catch with 1 hand
  • 3x right + left
  • 2 groups, each group on one side of the net.
  • Overhead over the net.
  • When you've played you join the back of the row.
  • later underhand

Equipment: cones + tennis balls

  • 2 pairs; per pair 1 tennis ball and 1 pawn
  • A throws the tennis ball with a bow to B
  • B catches the ball using the overhand technique with the cone
  • If this goes well -> alternate short ball/long ball
  • and/or sideways movement, i.e. throw to the left or right of the person
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After each part, a short rest and then through again. Parts with * need a bench, 2 to 4 persons per bench

  • Part 1:
    • 30 step-ups* (getting on/off the bench)
    • 15 push-ups* (feet on the bench)
    • 30 step-ups*(get on/off bench)
    • 15 push-ups* (feet on the bench)

After each part, a short rest and then through again. Parts with * need a bench, 2 to 4 persons per bench

  • Part 1:
    • 30 step-ups* (getting on/off the bench)
    • 15 push-ups* (feet on the bench)
    • 30 step-ups*
  • Part 2:
    • 30 east-west step-ups* (right foot on bench left foot next to it â€" left foot on it right foot next to it)
    • 10 squats jumps (bend knees and jump as high as possible while stretching)
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  • Two tallies.
  • One is lying on her belly on the ground, the other has the ball and calls her name.
  • Throws the ball on the ground and the one who was lying on the ground plays the ball to the other.
  • After a few times change.
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