Volleyball drills for general

  • 2 teams, whoever can move the mat the fastest across the field to the other side.
  • They must all stay on the mat.
  • Pass the ball overhead.
  • A to C.
  • C to B. (A runs to the front),
  • B to D. (or A, depends on team size),
  • D to A. (or C)
  • The team that reaches the other side first wins.
  • Objective:
    • Develop ball sense, be able to control ball close to your body.
  • Everyone has their own ball, can be combined with a warm-up.

  • Let the ball bounce on your right fist.
  • Up to maximum eye level.
  • Arm is stretched out and is almost horizontal.
  • Stay in one place as much as possible.
  • Later on, alternate bouncing with your left hand.
  • Now do the same while following the yellow lines in a certain pattern.
  • The person in front chooses the route (watch out for rear-end collisions!); who wants to take this role? (requires even more concentration and a sense of responsibility a la captain's role)

  • Play the ball with only your right hand above your head, up to a maximum of 30cm higher than your hand
  • Your upper arm is pointed 45 degrees upwards and your forearm 45 degrees in the other direction; this brings your hand above your shoulder again.
  • The ball is played mainly with your wrist and forearm; stay in one place as much as possible.
  • Later on, alternate with the left hand.
  • Afterwards also in pattern.

  • Play the ball in a fixed routine for yourself, for example:
  • Square:
    • Underhand R, overhand R, overhand L, underhand L, underhand R, ...etc. (change later to the right)
  • Cross:
    • Lower hand R, upper hand L, upper hand R, lower hand L, lower hand R, ...etc.

  • In teams of four (preferably) with each its own ball.
  • Stand in a square; all equally spaced.
  • Throw the ball to the next person and catch the ball that is thrown to you.
  • First throw underhand and catch underhand; then throw abovehand and catch abovehand.
  • Then expand by passing 1 ball.

  • Choose a spot opposite the wall.
  • Sit in front of the wall with your feet against the wall.
  • Play overhead against the wall. (Ball just above eye level)
  • Pay attention to the movement of the wrist and a little bit of the forearm.
  • The ball will only bounce about 10cm this way.
  • If necessary, extend the game by slowly standing up, playing standing up for 10 seconds and then sitting down again.
  • Let them play a route along the wall: bounce briefly (10cm) and play overhand (right).
  • At the end of the route, take a distance of 2 meter from the wall and keep on playing overhand while walking left until the beginning of the route, close to the wall.
  • Everyone in line; if you lose the ball, pick it up and go back to the line.
  • 3 numbers, that means that every time the teams change, since there are 11 players.
    • Don't make a fuss about getting the players ready, I don't want to see the same teams every time. Everyone counts for himself.
  • Trainer puts the ball in play, on the side where points are made, this can be done in different ways.
  • Also, the ball is put into play at a high rate when the teams need to rotate.
  • Starting with the no-go area to score points.
  • The 3-yard line.
  • So hopefully they are smart enough not to defend in the 3 meter area.
  • Free play, full out, have it all.

First phase, per 2:

  • Pitcher has 2 tennis balls,
    • Which he takes turns throwing into a zone where the receiver is standing,
    • Short distance
    • Receiver catches with 1 hand each time

  • Same with volleyballs
    • Receiver doesn't catch anymore, but plays back underhand.

Place 1 or 2 ladders in a row, to create an exercise on length.

Perform a number of variations, starting with easy exercises and slowly working your way up to more difficult ones. Continuously ending with a 10 meter sprint

  • Start simple, with 2 feet continuously in the ladder.
    • Short quick movements
  • Next,
    • 1 foot outside ladder,
    • 2 feet inside ladder,
    • 1 foot outside the ladder.
  • hopscotch,
    • 1st box: only left foot.
    • 2nd compartment: both feet.
    • 3rd box: right foot.
    • etc
  • jump off your left foot, onto the left side of the ladder.
    • --> to the other side of the ladder, landing on your right foot (one square further).
    • Jump to the end in a slalom fashion.
  • Stand horizontally with your hands in the ladder.
    • And go sideways through the ladder, hands together continuously in one compartment.
  • Do it again, but with a push-up between the different squares.
  • Lateral knee lifts through the ladder
  • Place a pawn/stack of hats in every odd ladder square, which must be jumped over.
    • Continuous jumping, using both feet (arms in the air)

  • Leg swing 20x forward left and right
  • Leg swing 20x sideways left and right

  • Lunge with twist: Big step forward, good to the ground, and rotate trunk to left and right 20x

  • Plank: 30 sec
  • Side plank: both 30 sec
  • 15 sit-ups both sides
  • 15 push-ups
  • 10 burpees

  • Stomp, slowly build up to 100% and loose to sprint


Form pairs,

  • Each pair has 2 tennis balls and holds the tennis balls with outstretched arms
  • The other player stands opposite, with his hands above the hands of the person with the tennis ball
  • The person with the tennis ball drops one of the tennis balls, while the other person tries to catch it before it hits the ground.
  • Often the volleyball field is divided into six positions, you can also divide the field into nine sections of three by three meters.
  • This can be of value in coaching, service and (tactical) attack.
  • I let the group hold hands and then call a number below ten.
  • The group must then move as quickly as possible to the appropriate section.
  • Tip: After practicing this, I call out a number under ten at practice and have players point to the appropriate section on the court.

Arrangement of equipment:

  • The trainer stands with a large ball ready in his hands.
  • The players all hold a regular volleyball.

Course of play:

  1. The players throw their ball to the trainer.
  2. The trainer lets the ball bounce on his big air ball.
  3. The ball will bounce to different sides, the children try to catch the ball.