Volleyball drills for technique warming-up
- Three teams.
- Trainer. (white triangle)
- Players. (red triangle)
- Trainer throws balls towards the backfield.
- Players do not run from the net until the trainer throws.
- Players try to get the ball over the net 3 times.
- Change with 3 new players.
- On each half of the pitch there are 2 benches, in the width of the field.
- Start with slalom around the benches, from half court to half court and back again.
- Instead of walking between the benches, do the connecting pass with the bench.
- Idem cross pass.
- Jump over the benches.
- Balancing over the benches:
- Move left and right leg next to the bench.
- 1x 2-person and 3x 3-person per bench.
- Skip step alternately.
- 2 feet equal.
- Li/re on, li/re off.
- Various other exercises.
- 4 benches, in pairs to the other side, next pair can as soon as the first bench is free.
- Each pair starts on the other side of the same bench.
- Walk across the bench, pass each other in the middle.
- Walk along the bench, jump in the middle and clap hands together, then the next bench.
- Everybody hops over the bench 4 times with hands on the bench. (move towards each other)
- Each a ball, walk over the bench, pass each other in the middle, while bouncing the ball.
- Bounce the ball, walk along the bench, jump in the middle and clap hands together.
- One ball in pairs, each on one side of the bench.
- Pass the ball while going from right to left (always closer to the middle and then further away again).
- Move sideways.
- Idem one side underarm return.
- Play one side overhead.
- 2 teams make sure you throw the players of the other team.
- You are not allowed to run with the ball, fend off the volleyball way or head on.
- Hitting someone on the ground is not allowed.
- If you are the only player left, you may dribble the ball.
- Objective:
- Develop ball sense, be able to control ball close to your body.
- Everyone has their own ball, can be combined with a warm-up.
- Let the ball bounce on your right fist.
- Up to maximum eye level.
- Arm is stretched out and is almost horizontal.
- Stay in one place as much as possible.
- Later on, alternate bouncing with your left hand.
- Now do the same while following the yellow lines in a certain pattern.
- The person in front chooses the route (watch out for rear-end collisions!); who wants to take this role? (requires even more concentration and a sense of responsibility a la captain's role)
- Play the ball with only your right hand above your head, up to a maximum of 30cm higher than your hand
- Your upper arm is pointed 45 degrees upwards and your forearm 45 degrees in the other direction; this brings your hand above your shoulder again.
- The ball is played mainly with your wrist and forearm; stay in one place as much as possible.
- Later on, alternate with the left hand.
- Afterwards also in pattern.
- Play the ball in a fixed routine for yourself, for example:
- Square:
- Underhand R, overhand R, overhand L, underhand L, underhand R, ...etc. (change later to the right)
- Cross:
- Lower hand R, upper hand L, upper hand R, lower hand L, lower hand R, ...etc.
- In teams of four (preferably) with each its own ball.
- Stand in a square; all equally spaced.
- Throw the ball to the next person and catch the ball that is thrown to you.
- First throw underhand and catch underhand; then throw abovehand and catch abovehand.
- Then expand by passing 1 ball.
- Choose a spot opposite the wall.
- Sit in front of the wall with your feet against the wall.
- Play overhead against the wall. (Ball just above eye level)
- Pay attention to the movement of the wrist and a little bit of the forearm.
- The ball will only bounce about 10cm this way.
- If necessary, extend the game by slowly standing up, playing standing up for 10 seconds and then sitting down again.
- Let them play a route along the wall: bounce briefly (10cm) and play overhand (right).
- At the end of the route, take a distance of 2 meter from the wall and keep on playing overhand while walking left until the beginning of the route, close to the wall.
- Everyone in line; if you lose the ball, pick it up and go back to the line.
- All players are spread over the playing area.
- One player starts as the "hunter" and one player as the "prey".
- The "hunter" tries to catch the "prey".
- The "prey" can escape by running away or lying down next to another player.
- This player now becomes the "hunter" and the old "hunter" becomes the "prey".
- All players are spread over the playing area.
- One player starts as the "hunter" and one player as the "prey".
- The "hunter" tries to catch the "prey".
- The "prey" can escape by running away or lying down next to another player.
- This player now becomes the "hunter" and the old "hunter" becomes the "prey".
- Players spread out on 1 half of the field.
- Trainer or player hits underhand with a high ball.
- From that moment on the ball may not touch the ground.
- Watching:
- Loose call
- Technique.
- Make it more difficult by using the other part of the field as well.
Goal : block displacement + reaction speed
- A blocks at the net. (Start pos. 4/2)
- After each block, A defends the ball from B, then from C --> D.
Extension : Someone can also throw in a ball from the other side of the net. A blocks the ball and then defends B's ball.
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.
Circulation warm-up
- This consists of a loose walk-in for 5 to 10 minutes with various light movements for arms, legs and torso.
- By doing this you actively bring the function of the heart, lungs, nervous system and muscular system to a higher level than the resting level.
Stretching