Volleyballexercises

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Overhead serve with distance progression

Execution
  • Work in pairs with one ball and a net in between.
  • Start at the 3-meter line and serve gently to each other.
  • Focus on the toss and concentration.
  • Increase the distance if this goes well.
  • Repeat increasing the distance if successful.
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Jumping with the ball between the feet

Execution
  • Everyone stands in a line with the ball between their feet.
  • Jump continuously with the ball between the legs.
Variants
  • Variant 1: Jump with both feet towards another line.
  • Variant 2: Perform a jump forward, turn half a rotation, jump backward, turn half a rotation, and so on.
  • Variant 3: Place cones or markers and zigzag sideways without turning the face. Make it a competition.
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Tennis volleyball challenge

Setup
  • 2 teams of 6, 8, 10, or 12 players.
  • 1 player on the court, the rest stand behind the end line in the waiting area.
Execution
  • The trainer introduces the ball into play to court A or B.
  • Players may only play the ball underhand.
  • After playing the ball, the player steps out and someone from the waiting area takes their place.
  • In case of an error, the player ensures ball safety and encourages the team.
  • If all players from one team are played out, the other team earns a point.
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Ribbon passing drill

Execution
  • Alternately throw the ball to the partner.
  • After throwing, touch the backline and return to the same place.
  • When the throwing goes well, switch to underhand passing.
  • Later switch to overhead passing.
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Passing from a lying position

Execution
  • Line up players behind the end line.
  • The first player lies on their stomach.
  • The trainer stands on the opposite side of the net and hits the ball as a signal to start.
  • The trainer throws the ball over the net.
  • The player quickly stands up and passes the ball to the setter at the middle front position.
  • The setter catches the ball or retrieves it and returns it to the trainer.
  • The passer now becomes the new setter.
  • Try to maintain a high tempo throughout the exercise.
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Ball skills and reaction ability

Setup
  • Row 1: Players ready to play the ball.
  • Row 2: Players stand behind the trainer with balls.
Execution
  • The front player from row 2 gives the ball to the trainer and joins the end of row 1.
  • The trainer throws the ball into the court and the player from row 1:
  • Runs to the ball, lets it bounce once, plays it overhead once, and catches the ball.
  • Runs to the ball, lets it bounce once, plays it underhand once, and catches the ball.
  • Runs to the ball, lets it bounce once, plays it overhead once, then underhand once, and catches the ball.
  • Runs to the ball without letting it bounce and hits it in any way: diving if necessary.
  • The player joins the end of row 2 with the ball.
Tempo
  • Maintain a high pace and adjust the exercise to the player.
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Dead fish game

Setup
  • Two teams stand on their respective courts with a net in between.
  • The players serve the ball to the other team.
Execution
  • If a player makes a mistake while serving (for example, into the net or out), they must lie down on the side of the other team.
  • The player may stand up again if a teammate serves the ball to them.
  • If an entire team is lying on the ground, the other team wins.
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Transition from defense to attack

Execution
  • Attacker C performs a diagonal attack on positions 3 and 4.
  • Players in positions 1 and 2 block the attack.
  • Players in positions 3 and 4 defend while the setter gets into position.
  • The setter delivers a set-up to player 1, 2, or 3 for an attack on the three defenders.
  • The defenders defend individually and place the ball in the basket.
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Line sprint drill

Execution
  • Begin at the end line.
  • Run to the first line and touch it.
  • Return to the start line and touch it.
  • Run to the second line and touch it.
  • Return to the first line and touch it.
  • Run to the third line and touch it.
  • Repeat this pattern, each time going one line further.
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Underhand ball over the net from back...

Execution
  • Form a group of three players.
  • One player stands at the net, the other two stand at both sides in the back court.
  • Player B throws the ball to Player A.
  • Player B goes under the net.
  • Player A plays the ball underhand to Player C.
  • Player C plays the ball underhand to Player B.
  • Player B catches the ball.
  • Player B throws the ball to Player C.
  • Player B goes under the net.
  • Player C plays the ball over the net to Player A.
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Crossing the line

Execution
  • Distribute the players along the 3-meter line.
  • Throw the ball in a zigzag pattern and follow it.
  • Start with only underhand passes, then switch to only overhand passes.
  • Play underhand on one side of the net and overhand on the other side.
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Defending from a prone position

Execution
  • The trainer throws the ball from the net.
  • Three players lie on their stomachs on the backline.
  • Upon a slap on the ball by the trainer, the three players stand up.
  • The trainer plays the ball to one of the three players who defends.
  • Player number 2 performs a set-up.
  • Player number 3 attacks.
  • Repeat with the next group of three.
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