Volleyballexercises

• Walk from one side of the hall to the other side.
• Start with marching in place.
• Proceed to heel kicks.
• Perform knee lifts.
• Lift the left knee up and the left arm up, repeat with the right side.
• Lift the left knee up and the right arm up, and vice versa.
• Walk sideways.
• Finish with two sprints.

• Defender 1 starts behind the baseline.
• The coach plays a high ball into the court.
• Defender 1 moves in and plays an overhead pass to the setter.
• The setter sets the ball backwards to position 4.
• The attacker hits straight and retrieves the ball.
• Defender 1 becomes the attacker and defender 2 takes the defensive position.

• With blocking.
• With middle attackers.
• With outside attackers.

• The setter is ready with a ball cart.
• The setter is instructed to set the ball for themselves up to a maximum of 5 times.
• The attackers do not know how many times this will happen and can only start their approach after the set-up.
• The attackers must approach more aggressively and build more speed and height with a good braking step.
• If this goes well, the trainer can place the setter closer to the attackers to shorten the distance of the set-up.

• Line up about 4 players in the middle of the court with a ball.
• Player 1 stands at the centre front and receives a good toss from the first player in line A.
• Player 1 passes the ball overhead into the basket.
• Note: bend the knees, extend the elbows, and follow through with the ball.
• The player at the basket catches the ball and joins the end of line A.

• Divide the players into pairs, facing each other at a marker.
• On command, players move sideways to the sideline, each in a different direction.
• Return to the opposite sideline and then back to the marker.
• The player who touches the marker first wins.
• The next pair starts immediately after the first round.
• Ensure rotation within the pairs after each round.
• If there are more than 9 players, set up the game in duplicate.

• This activity is also suitable for independent execution while preparing the next activity.

Execution

• Blue team starts with 5 seconds of dribbling on the baseline.
• On the coach's signal, dive to the 3-metre line.
• Stand up immediately and block at the net 3 times. Block well!
• The next team starts dribbling on the baseline.
• Go under the net and block 3 times again.
• From the 3-metre line, shuffle to the baseline (3 times).
• Around the cone and sprint to the starting position in the other court.
• Everyone performs this sequence 2 times.

• Player 4 delivers a set-up to player 1.
• Player 1 attacks player 2.
• Player 2 defends towards player 3.
• Player 3 delivers a set-up to player 2.
• Player 2 attacks player 1.
• Player 1 defends towards player 4.
• The process repeats.

• After players 3 and 4 have each delivered 5 set-ups, the players switch positions.
• The challenge is to switch while keeping the ball in play.

• Players form pairs and stand opposite each other at a distance of 2-6 metres (the players determine the distance themselves).
• Player 2 hits the ball to player 1.
• Player 1 passes the ball back to player 2.
• Player 2 provides a set-up to player 1.
• Player 1 hits the ball.
• Player 2 passes the ball back to player 1.
• Player 1 provides a set-up to player 2.
• Player 2 hits the ball.
• Repeat the cycle of pass, set-up, and smash.

• Three servers stand on one side of the net.
• On the other side, there are two lines with the remaining players.
• One player from each line enters the court, so there are a total of two players on the court.
• The servers take turns serving.
• The two players on the court pass the ball to the other player.
• That player sets the ball, after which the third ball goes over the net.

• Right-handed players: left, right, left
• Left-handed players: right, left, right

• Divide players by height on one side of the net.
• Lower the net for the exercise.
• A player throws the ball to the coach.
• The coach holds the ball up.
• Players hit the ball from the coach's hand.

• Stay on your own side of the net.
• Focus on the approach, not on a perfect ball.
• Jump with your arms!
• Hit with your core!

• Form trios. The first trio lies on their stomachs behind the 7-metre line. The trainer stands with a ball cart on the other side of the net.

• The trainer claps on the ball and plays it directly over the net. Players must quickly stand up and return the ball over the net in a maximum of three contacts. The trainer can determine the level of difficulty.

• Two lines of players: one line at left back and one line at right back.
• Create a virtual line with four cones where they must stand behind.
• The coach stands on the other side of the net.

• The coach throws the ball somewhere in the court.
• One of the two front players in the lines calls "MINE" or "I GOT IT" (agree beforehand).
• The player who calls it passes the ball to position 2 or 3.
• The other player catches the ball at position 2 or 3.
• The player who catches the ball returns it to the coach.
• Both players join the other line.