Volleyball drills for warming-up

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cmv-track

Basic exercise:

  • Trainer throws ball, player catches ball and puts it in the cart.
  • After this the player goes to the ladder. Here he goes through it and joins the next row.


Differentiation/Extension:

  • Throwing the ball in a difficult way (left and right, front and back).
  • Playing underhand and catching for themselves.
  • Two players stand ready next to each other and have to call loose.
  • A setupper comes on and has to catch the underhand ball.
  • An attacker arrives and has to play the ball from the setupper over the net.


drawing

Players enter the field in pairs (or trios). Each pair or trio has a ball.

First exercise:

  • Ball is hit into the field by one duo or trio.
  • The others try to pass the ball on in 3 contacts.
  • If the ball is played to the player who is already holding the ball, this player must throw the ball to another player.
  • Goal = 10 points.


Second exercise:

  • Same principle as in the first exercise; but this time the ball must be overplayed with the ball they already hold.
  • (Bounce/push the ball against the ball). Goal = 10 points




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  • 2 groups run a course between a pillon running line.
  • Trainer builds route. Zigzag with pawns.
  • first calm dribble, touching the pylon
  • Side-step, touching the pylon
  • Cross pass, touch the pylon
  • Run to the pylon, 3x jumping jack at the pylon
  • Run to pilar, 5x block jump
  • Run towards the pylon, just before the pylon, attack pass and jump
  • calm dribble, circle around the pylon (keep touching the pylon)
  • sprint

You go in the running pass to the net and back to the back line.

  • To the net you swing your left arm forward and back to the baseline your left arm back.
  • Now you do the same as step 1 but with your right arm.
  • Now you go heel-toe, this means that your heels have to touch your buttocks, you do this with a straight back (chest out) and your hands behind against your buttocks. You do this with a straight back (chest out) and your hands against the back of your buttocks.
  • Now you are going to lift your knee, this is when you lift your knees to 90 degrees, the height of your hips. You do this with a straight back (chest out), towards the net and back to the baseline.
  • You are now going to do the sideways pass, this means that you look with your body to one side and move sideways. You do this in the same way as the shuffle. If you go from the net back to the baseline you turn around again.
  • Finally you do the cross pass, this means that you look with your body to one side and cross your legs, your arms move with you from left to right.

You go in the running pass to the net and back to the back line.

  • To the net you swing your left arm forward and back to the baseline your left arm back.
  • Now you do the same as step 1 but with your right arm.
  • Now you go heel-toe, this means that your heels have to touch your buttocks, you do this with a straight back (chest out) and your hands behind against your buttocks. You do this with a straight back (chest out) and your hands against the back of your buttocks.
  • Now you are going to lift your knee, this is when you lift your knees to 90 degrees, the height of your hips. You do this with a straight back (chest out), towards the net and back to the baseline.
  • You are now going to do the sideways pass, this means that you look with your body to one side and move sideways. You do this in the same way as the shuffle. When you go from the net back to the baseline you turn around again.
  • Finally you do the cross pass, this means that you look with your body to one side and cross your legs, your arms move with you from left to right.
  • with 3 teams, or else 2 teams:
  • throw the ball over, 1 to 2, 2 to 3, 3 to 2, 2 to 1. After 5 turns, 1 position.
  • Throw pass. 1 throw to 2, 2 pass to 3, 3 throw to 2, 2 pass to 1. After 5 turn overs 1 position
  • smash, pass variant
  • smash, pass, smash, pass
  • throw, pass, BH, pass, etc.


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  • 1 player with ball at the net, 2 without ball on the 3 meter line.
  • Nets player plays ball BH halfway the field and no.1 shuffles backwards and plays back BH.
  • Then no.2. etc.
  • Change 3 times after that
  • 1 player at the net and 2 on the backline.
  • The net player passes to the net player on the 3 metre line. no.1 comes running and passes to the net player and then no.2.
  • 2 teams.
  • Stand next to each other on all fours (rounded back).
  • One player crawls under the others with the ball in front of him, at the end he rolls the ball back and stands on his own back.
  • Then the next player etc. From sideline to sideline
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  • 2 opposite each other on the back line of both fields, 1 ball on the middle line.
  • On signal of the trainer, sprint to the net, who has the ball first.
  • This exercise can also be done with a dive first and then sprinting to the ball.
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