Volleyball drills for technique strength

• give each other the right arm and bend the knees to sitting position.
• idem left arm

• pairs shake hands crossed (see picture) and bend the knees to sitting position.

pairs with the back against each other sit down and get up again.

• pairs are behind each other, 
• last player lifts leg of the player before him. 
• the front player bends the other knee 

• Split the group into pairs.
• The pairs will work through a number of stations, where different tasks have to be performed.
• Station 1: A slalom through several poles, with an underhand pass at the end of the slalom.
• Move as fast as possible between the poles.
• Station 2: One player lies down on the backline, while the other stands at the net with the ball.
• Player at the net hits the ball.
• Player in the backfield then stands up, and defends a hit ball at 7 meters, or a prik ball at the 3 meter.
• Station 3: Player stands in front of a trampoline, behind player 1 stands a second player with 2 tennis balls.
• One tennis ball is thrown into the trampoline, player 1 catches it before it hits the ground.
• The second tennisball is thrown quickly after it.
• Station 4: Simple, good block jumps, paying attention to the technique.
• Station 5: Reflex training: player stands with arms outstretched, a ball in each hand.
• Player 2 faces the other player, and reacts to the release of one of the balls.
• Do not make the distance between players too great to begin with.
• Each station has a working time of 1 minute.

• Divide the team into groups on the back line
• Put obstacles throughout the field such as fences, ladders, hoops, cones
• Have the players walk to the back line and back
• The group whose last player is back and the rest are sitting has won

• 20 seconds of planks straight.
• 20 seconds of planks left.
• 20 seconds planks right.
• Recline: tap left shoulder, tap right shoulder, slap behind back and again. 5 x.
• 10 squat jumps.

• Players line up.
• 1 at a time.
• 3 rounds.

1. Jump 1 leg on 1 leg off.
2. Jumping over bench.
3. Jumping on bench.

• 10x Squad
• 15x Leap Squad
• 10x left lunge
• 10x right lunge
• 25x Abdominals
• 30 sec plank
• 15 sec side plank
• 15 sec side plank

• 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.