Volleyball drills for technique strength

This exercise is incorporated into each workout and the numbers are gradually increased

• Sit-Ups
• Crunches
• Leg Raises
• Plank

• all the players sit in a circle on one half
• everyone has a ball
• keep your legs stretched above the ground
• 1st exercise = everyone passes the ball to the left
• 2nd drill = everyone passes the ball to the right
• 3rd exercise = do the same with a couple of "medizin" balls or 1 or 2 "medizin" balls in between
• now in plank position or push-up position
• 1st exercise = everyone rolls the ball under themselves to the next player through / left around
• 2nd exercise = everyone rolls the ball under themselves to the next player through / right around
• 3rd exercise = now the ball may also be rolled to another player e.g. to the other side

• All squatting against the wall in 90 degrees.
• After 1 minute I throw a ball and you play it back underhand.

• Team of two with ball, sitting opposite each other on the mat
• Person A holds ball above head with both hands and moves to supine position while tapping the ground with ball backwards with outstretched arms
• Person A moves to sitting position and hands the ball to person B
• Person B goes to the supine position and taps the ground with the ball backwards
• and so on

May also be with bended knees

• In prone position throw ball to partner
• Partner rolls the ball back over the ground
  
  

• 5 laps around the terrain
• Walking around the field, arms swinging loosely
• hands together and loosen wrists.
• Hopping on left foot over and over the terrain, then right foot. 2x
• Sideways up and down 3x
• Up and down with big jumps. 2x
• Sprint up and down the field 2x
• idem but leave lying on belly 2x
• idem but leave lying on back 2x
• Lie down next to each other on the sideline. (10 x push-ups, 10 x set-up, 10 x oblique abdominals)

relay:

• 2 groups behind the back line.
• The front players roll the ball,
• run after it and pick it up behind the 3-meter-line,
• come back and give the ball to the next player.
• idem:
  • But now run with the ball up to the 3-metre line,
  • then throw the ball into the net and catch it again.
  • Then run back and give the ball to the next player.
• idem
  • But now run with the ball to the net,
  • With shoulder to the net, throw the ball over,
  • Pass the ball sideways under the net, catch it and pass it again,
  • Back to the side under the net,
  • Repeat this again
  • And then hand the ball over to the next player. (Ball goes over the net 4 times per person).
• One player per group starts with ball on the other side of the net on the 3-meter line to throw balls.
• The first one of the group runs in and gets the ball at the net.
• He passes it back and catches the ball himself at the other side of the net.
• The thrower passes under the net and runs back to the back line.
• The next player may then leave.
• Same but now play back underhand

• 10x pumping
• 20 setups
• 20 lunches
• 10 squats (with bounce)
• 30 sec plank
• 20 side tube muscles (foot tapping in the air)
• 10 jump squat
• 30 sec side plank
  
  

6 different exercises to be done in turn for 30 seconds (at 100%) and then 30 seconds to 1 min rest

• ladder + dives
• sit-ups
• tap lines + attack run
• squats
• bench/step to jump on
• pumping position tapping or pumping shoulders

• The player sits with his back against the wall and his legs in a 90 degree angle.
• Keep this up for as long as possible.

• Jump as far as you can from a standing position with your feet next to each other.
• Measure the distance from the line of touch to the heel.

Bridge

Starting position

• Lie on your back.
• Bend your knees to 90 degrees and place both feet flat on the floor.
• Your arms are along your body with the palms facing down.

Action

• Tighten your buttocks and stomach.
• Lift your buttocks off the ground to form a straight line with your knees, hips and shoulders.

Difficulty

• To make this exercise more difficult: alternately extend your right and left leg, keeping your hips in position.