Volleyball drills for


Running training

  • 30 sec jumping jacks
  • 30 sec knee lifts
  • 30 sec heels against buttocks
  • 30 sec bridge with 1 foot on ball
  • 30 sec jump-lunge with ball between legs 30 sec skating jumps
  • 30 sec Russian-twist (feet off the floor)


  • Build up from 25

Plank workout (3 minutes)

  1. 30 seconds normal plank
  2. 30 seconds of alternating left and right leg lifts
  3. 30 seconds of side plank on right side, other arm extended
  4. 30 seconds side plank on left side, other arm extended
  5. 30 seconds of normal plank 30 seconds of spiderman plank

Bicycle Crunch

  • 2 x 1 minute (rest 20 seconds)


  • 3 x 8 pylo-clap push-ups
  • Code warm-up game.
  • You make 2 or 3 groups.
  • You come up with a code of about 8 numbers. {depending on the condition of the team}
  • Say my code is 11325543.
    • 1- 2 x run to the net and back.
    • 2- 5x abs.
    • 3- 5 times blocking.
    • 4- 2 x dive.
    • 5- 20 seconds in sitting position against the wall.
  • The pair tries to decipher the code.
  • They do 1 of the 5 exercises, then come to the trainer to see if the number is correct.
  • If yes:
    • May they try to guess the next one.
  • If no:
    • They have to choose another number to guess the code.
  • Who deciphers the code first, wins.


  • All exercises last two minutes.
  • Exercise 1:
    • Place the bench and step on the LEFT side and step off the RIGHT side.
  • Exercise 2:
    • Place a cupboard and walk over it and over it again.
  • Exercise 3:
    • Bench down here and With your hands LEFT and RIGHT.
  • Exercise 4:
    • Place the bench and do a sit-up with your feet under the bench.
  • Exercise 5:
    • Put a bench down and let your LEFT and RIGHT leg go along the bench. (so through your knees)

Goal: improve condition in combination with attack/block/defense

T throws a total of three balls to SV.

  • T throws ball to SV.
  • SV gives a set-up pos 4 , where A attacks. Immediately after the attack T throws a ball, A defends ball back to C.
  • After defense T, throws ball 2 to SV. SV 2é pace to A --> attack, C throws ball --> A defended back.
  • T throws 3e ball to SV. Sv set-up to pos. 2, A attack on pos. 2, after attack Ball defend.

On the other side of the net.

  • B same as A.
  • B tries to block A's attack.
  • After each block, defend ball from T2.

Goal attacking after physical and mental strain.

  • T1, T2 & T3 throw at high speed a ball each for A1, A2 and A3 respectively.
  • A1 pos. 4 --> attacking towards goal, after attacking around the cone and again attacking towards the mat.
  • A2 pos. 2 idem
  • A3 pos. 3 idem

Other players take care of ball safety. After 5 attacks change.

  • Lie on your back.
  • Legs at 90° angle.
  • Weight in each hand.
  • Raise your arms.
  • Extend left leg along with right arm.
  • Extend right leg along with left arm.
  • Etc


  • Sitting position against the wall.
  • Legs in an angle of 90°.
  • Every 20 seconds you get a ball thrown to you
    • Underhand pass
    • Back to sitting position against the wall.
  • Step on the bench, move your right foot along the bench, just not touching the ground, so bend your left leg. Then do the same with left foot.
  • Stand next to the bench, one foot on the bench, jump up over the bench, and land on the other side, with the other foot on the bench, back and forth. To the front. Especially with the hands up
  • 2 feet next to the bench, jumping up with 2 feet on the bench. Land on the bench. 2 feet next to the bench again.
  • 2 feet on one side, next to the bench. Drop off, land on the bench with 2 feet, then land on the other side, and back again.
  • 2 feet next to the bench, jump over the bench in one go, land on the other side, and back again.
  • 2 feet next to the bench, face towards the bench, drop onto the bench with 2 feet at the same time, land, and return back.
  • Jumping over the benches in width, bench one, bench two and third jump up.


  • Move weightball from backline to 3m line
  • Hurdle jump (3x) and move to wall and curtain
  • Per 2: sit-up with weight ball
  • Planks
  • Jumping on and off bench


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