Volleyball drills for general

  • Competition with catching and throwing. S
  • erve from the field. Every time you throw a ball over the net you have to turn around a spot.
  • If you make a mistake you have to leave the field.
  • If your team catches the ball 3 times in a row you may go back into the field!
  • Throws ball to P
  • P pass to S
  • S setup for P
  • P attacks
  • pass except sv



2 players stand about 3 metres apart and play the ball to each other.

Variant with 3 players

  • Same exercise, but one player stands between
  • the other two and acts as distributor.
  • Defense always goes to the player in the middle who then sets up the other player.
  • This player passes the ball back to the other player who passes to the playmaker, and so on...
  • After a while the middle (defender) player is changed.

Hole 1

  • Start on back line (2 players, rest of the field is empty)
  • Play over 3x with pass, set-up, attack.
  • Pass under the net (keep playing).
  • Hit the antenna with the swing.
  • Failed to start again at the back line, succeeded to go to hole 2.

Hole 2

  • Hit the ball from the backline into the net.
  • Person 2 "fishes" and gives set-up (2 plays).
  • Person 1 comes forward and plays overhands against the antenna.
  • push-ups (may also be on knees) (30 sec) 2x
  • 30 sec planking (straight back) 3x with 10 sec rest in between
  • 1 push-up position opposite each other with a ball in between and stretching the ball from left to left
    • 10x and 10x right to right.
  • 10x whole tummies


  • A serves at B
  • B plays into C
  • C sets up and B plays over the net
  • Run after own ball



See picture. Each team 2 balls. 2 players at the net a few meters apart, other player in the backfield.

  • Exercise 1: Players take turns throwing the ball, player in the backfield plays the ball back underhand.
  • Exercise 2: First ball comes deep, second ball comes short
  • Exercise 3: Throwers stand a little further apart and throw straight: player with ball on the sideline throws deep, other throws short.

After x-number of balls or after a certain time swap places.

  • 5x push-ups (can also be done on knees)
  • 20 sec planks (straight back)
  • 5x squat
  • lie on your back, hands under your buttocks and lift your legs up off the ground, hold this for about 10 sec.
  • 10x whole belly exercise
  • On stomach lift left hand and right leg 10x. After this right arm and left leg 10x


  • T throws the ball to A, B or C who attack in front.
  • The one who attacks runs behind the ball, the others slalom around the cones and then dive towards the back line
  • Meanwhile D, E and F are ready
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