Volleyballexercises

• The objective is to get three in a row.
• There are two teams per game.
• Use nine hoops arranged in a square (3x3).
• Each team has three ribbons in their own colour.

• The first player from each team runs to the hoops and places a ribbon.
• The player quickly runs back and tags the next player.
• When a player has no more ribbons, they may move a ribbon.
• The team that first gets three in a row wins the game.

• Pass the ball in pairs.
• Use both overhand and underhand techniques.

• Divide the team into two groups.
• Have the players form two lines facing each other at the 3-meter line.
• Players pass the ball over the net and then run around the net post to join the other group.
• Place a speed ladder parallel to the sideline.
• Have the players perform a drill through the ladder before joining the line.
• Optionally extend with block jumps, attack passes, or strength exercises.

• The ball must not fall to the ground.
• Communication is essential.
• Optionally add a penalty if the ball falls to the ground.
• Alternate between underhand and overhand passing.

• Pay close attention to the execution: the pass must be high so that the player can catch the ball overhead.
• For a pass to the right, place the right foot forward.
• For a pass to the left, place the left foot forward.
• Keep the eyes and shoulders in the direction of play.

• The exercise is performed in groups of three with one ball.
• Player 1 and Player 2 stand next to each other, not too close to the net.
• Player 3 stands opposite Player 1 at the back of the court.
• Player 1 throws the ball straight to Player 3.
• Player 3 plays the ball diagonally to Player 2.
• Player 2 catches the ball and throws it straight back to Player 3.
• Player 3 plays the ball diagonally to Player 1.
• Player 3 moves after each action.

• Divide the group into two teams.
• Use two half courts per team.

• Each team member attaches a clothespin to their knee pad.
• The objective is to collect as many clothespins as possible by taking them from others.

• Stay low.
• Keep weight on the balls of the feet.
• Improve footwork.
• Warm-up.

• Three players stand in the backcourt.
• The trainer stands at the net.
• The players must play the ball to the trainer.
• Use different techniques: overhead, underhand, short, deep to the back.
• Vary in power: hard balls and soft balls.
• The ball may be played in two touches.

• Distribute the teams across both halves of the court.
• The coach throws the ball into play.
• The teams pass the ball to each other.
• Every player who has played the ball must touch the backline and then return to the court.
• Start first with catching and throwing. Once that goes well, proceed to real play using an overhead technique or underhand technique.

• Two servers at the service area, one receiver, one catcher.
• The server serves, the receiver passes the ball to the catcher, who catches the ball and rolls it back to the server.

• Same as static, but the player follows the ball.
• The server becomes the receiver, the receiver becomes the catcher, and so on.

• See four players.

• The server serves the ball and follows it.
• The receiver passes the ball to the catcher.
• The rightmost player becomes the catcher.
• The server shifts to the left.
• The catcher becomes the server.
• If this does not work, one receiver becomes a reserve.

This activity is fun to do and brings a lot of enjoyment and competition! Relays naturally involve competition. This activity also simulates the stress factor that comes with serving.

• The players are divided into equal teams and lined up at the serving area of the same side of the court.
• The first player of a team serves and retrieves their own ball.
• After tagging the next player, this player goes to serve, and so on.
• It is important for a player to serve quickly, but it must also be error-free, because otherwise the ball must be retrieved and served again!
• If the teams are small, it is fun to let everyone serve two or three times.

• 30 step-ups (step up and down from a bench)
• 15 push-ups (feet on the bench)
• 30 step-ups
• 15 Spiderman push-ups (pull one leg up like a frog while doing push-ups)

• 30 east-west step-ups (right foot on the bench, left foot next to it, then left foot on the bench, right foot next to it)
• 10 squat jumps (bend knees and jump as high as possible when extending)
• 30 east-west step-ups
• 10 squat jumps

• 20 lateral shuffles over 4 meters
• 10 split-squat jumps (jump and bend one knee, alternating knees each time)

• 20 forward and backward sprints over 4 meters
• 10 squat jumps

• After each part, take a short rest and then continue.

• Set up two gymnastics boxes, starting as low as possible (one layer).
• Place the boxes at a distance equivalent to an attack approach apart.
• Optionally, place marker mats for the approach.
• Jump with both feet onto the first box and land with both hands raised off the box.
• Perform an attack approach to the second box: short, long, connect, take off (rhythm: 1...2.3).
• Note: take off with both feet and swing the arms backward during the large step.
• End on the box with both hands in the air (optionally clap hands).
• Then perform two block jumps at the net. Pay attention to lateral steps and move around the cone.
• The trainer throws a dive ball: slide on the stomach, retrieve the ball, and place it in the bin.
• Join the end of the line for the next jump.

• Warm-up hitting on the outside and middle positions.
• Except for the setter, the other players consecutively perform a pass, an attack, and a serve.

• Player 1 throws a firm ball to player 7.
• Player 7 passes the ball to the setter.
• Player 1 moves to the other line and joins at the back.
• The setter delivers a set to player 6.
• Player 6 spikes the ball straight onto the mat.
• Player 6 retrieves their hit ball.
• Player 6 serves the ball to the other mat.
• Player 6 retrieves their ball.
• Player 6 joins the line.

• This can also be done with a middle attack.
• After 10 minutes, a block is added.