Volleyball drills for system

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  • It’s another exercise that helps volleyball players develop foot speed.
  • Uphill acceleration sprints involve sprinting on an uphill incline.
  • You should perform sprints for a certain distance a set number of times.
  • It’s a good idea to experiment with sprints.
  • Set a number of repetitions, distance as well as the duration of break for sprints.
  • Split jump lunge is the volleyball exercise that offers a great way of strengthening glutes, quads and hips.
  • So, this exercise will have a huge positive impact on your vertical jump.
  • It’s worth noting that this exercise requires some balance as well as a lot of strength from a lower body.
  • It’s very important for you to take the right position before starting a split jump lunge.
  • You should keep your knee directly over your foot.
  • On the other hand, your knee shouldn’t go over your toe.
  • Then, you need to drop down into the lunge.
  • Now, it’s time for you to push both your feet simultaneously and switch legs.
  • Lastly, you should gently land on the floor keeping your feet wide.
  • You should also raise the opposite arm of your front leg while landing.
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Laat de baby niet vallen

This exercise is  fun in the warming-up and improves the communication between players.

  • 2 teams of 3 persons.
  • 2 persons of each team have a ball. 
  • Can also be done with 4 players and 2 balls, 3 players 1 ball, does also depend on the level of your players
  • C has a ball and throws in to one of the teams. 
  • The goal is that the ball is played over the net in 3 times, in which each person can touch the ball once.
  • The one who plays the ball, cannot hold another ball and nobody can hold 2 balls, and no ball is allowed to touch the ground.
  • Emphasis is on communication (before and during the game) 
  • Give the assignment to the teams that they must agree on a strategy how to solve problems? 
    • For example, the name of the person receiving the ball is called, agreements how to play, etc.


It is a good exercise to look at the solutions the players come up with themselves to solve this difficult problem, or whether they know that to win it is useful to pass to a player who already has a ball and a guarantee for fun in the exercise :-)

  • Depending on the level of your players, you can make this game harder by having the last ball calmly.
  • If you play this with multiple times, then change the team that lets the ball drop for a different team.
  • Teams themselves keep score, and a team scores when the other team drops the ball.
  • Form your (core)team , 
  • the remaining players are on the other side of the net 
    • moneytime: it is 20 against 20, play to 25
    • give your core team a handicap if the remaining players are few, for example only attack diagonally

Lower net and play sitting volleyball. Have to play 3 times, first ball can be caught.

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  • select by putting the better players on field 1, increasing to field 6
  • first cooperate: who reaches the first 7x in a row (do 2x)
  • then against each other
  1. begin of catch-throw movement and then 2x overarm, over the 
  2. then catch-throw movement, 3x overarm, over the, touch end line


  • now move up-move down 
  • field 1 = winner, field 6 = loser
  • so winner changes with loser on lower field, loser changes with winner on higher field 
  • who is the first to have 3 points
  • without serving (being with catch-throw movements)
  • on field 5 and 6: catch-throw movement, 3x overarm
  • on field 3 and 4: catch-throw movement, 3x overarm, touch end line
  • on field 1 and 2: serve (or catch-throw movement, if it is not working), play overarm 1x, play 1x or 2x overarm
  • trainer throws ball to centre player
  • Who passes to SV
  • SV sets up
  • Attacker plays ball SLIM over the net
    • so right over the net
    • OR in the back of the field in the corners
  • OPTION: the new playmaker calls HOOP (=wrong) or GOOD (=good) after the smart ball of the attacker
  • Attacker gets the ball and puts it in the box at trainer
  • Everybody keeps rotating one spot (walks after own ball)
  • Possibly place hoops (= opponents) where theyshould not play
  • Keep giving directions
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  • player 1 at net centre forward
  • number; players centre back with ball
  • line of players on left (or right) forward
  • 2 baskets as obstacle/block on other side of the net
  • 2 players as defense on the other side of the net
  • player with ball throws to centre forward
  • centre forward sets up HIGH
  • left forward attacks
  • if hitting does not work: play SMARTLY over the net
  • if ball hits the ground in the field you score a point
  • defenders try to prevent this.
  • everybody keeps rotating
    • throwers becomes playmaker
    • playmaker joins line of attacker
    • attacker goes underneath the net and becomes 1st defender
    • 2nd defender takes the ball, walks underneath the net and joins line of servers


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