Volleyball drills for technique strength

• 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.

• The group is divided into pairs.
• They stand in front of each other in pump-up position.
• They do handshake
  • right/right, left/left
  • high five right/left, left/right

We stand in a large circle (+/- 8 to 10 players). We agree on an exercise for each player in the beginning of the year. We do this exercise every practice, so it is up to each player to remember his exercise (in the beginning I help with this). When this player is at the training we do this exercise. The order of the exercises depends on the way the players stand.

• 10 squats
• 15 counts plank
• 10 pumps
• 15 jumping jacks
• 10 lunges each leg
• 10 sit-ups
• 15 arm twists forward
• 15 arm twists backwards
• 5 knee to chest jumps
• 5 burpees

After this we will stretch independently.

circle

1. 15x abdominal muscles
2. 30x trunk turn (15x left, 15x right) with ball
3. 10x squat-jump ( with ball)
4. 10x push-up
5. 10x block jump (at the net)
6. 30 sec planking

Repeat 3 times

• 30 sec jumping jacks
• 30 sec sit ups
• 30se squats
• 30 sec push up and turn arm up
• 30 sec high knee running in place
• 30 sec lunges
• 30 sec plank

• Jumping up on the couch,
• then jump off high,
• down on his knees and
• then jump up high again

• Dumbbell torso rotation is good exercise for improving core rotational speed.
• First of all, you need to prepare a dumbbell. Initially, you need to hold a dumbbell in the right hand.
• After that, you should touch the ground in front of the left foot. Now, it's time for you to explode from low to high.
• Finally, you'll have the dumbbell above the head on the right side.

PURPOSE

Improve fitness and warm up

ORGANIZATION

Run in circles

IMPLEMENTATION

Run in circles around the field(leave about 2m between them)

1. when trainer claps 1 time - pump 1 time
2. when trainer claps 2 times - sliding dives
3. when trainer claps 3 times - a block jump
4. when trainer claps 4 times - turn around and short spurt