Volleyball drills for warming-up

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  • Ladder exercise
  • Slalom
  • Sideways movement back and forth between 2 cones (low pass stance)
  • Bench: rv up - lv up - rv down - lv down (can be stepping or jumping)
  • Throw ball against wall (lying on stomach) with elbows off the mat
  • Jumping back and forth over the rope (2 feet together) -> small jumps -> fast
  • Hurdles: lowest position and jump over them with 2 feet
  • Bench: lie on your belly and pull yourself forward with your arms
  • Jumping rope
  • Stomach exercises: with stretched legs and feet over a big pawn each time
  • Swinging jump over a bench
  • Ladder exercise
  • Pass the ball through the basket
  • In each hand a tennis ball - arms sideways (90 degrees with body) and then squeeze the tennis ball
  • Planks

Two rows on the 3m line, edge of the field.

  • Pass the ball in a zigzag and follow through.
  • Overhand pass
  • 1 player overhead, 1 player underhand
  • In the lower hands 1x for yourself, pass in the upper hands
  • Mandatory 1x for yourself, controlled pass
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  • Start on back line
  • Walk to 3 meter line
  • Move to the back line
  • Walk to 3 meter line + offensive run
  • Under the net
  • 4x blocks with displacement
    1. Short pass sideways
  • Roll backwards
  • Walk to back line
  • Return to starting point


First time: no command - just returnSecond
time: lift knees while returningThird
time: heels against seat while returningFourth
time: sideways movement facing curtainFifth
time: sideways movement facing wall



  • 4 cones in the corners, 1 central base to which the player always returns.
  • The player moves to one of the cones and plays the ball back OH, the intention is to recover the ball well.
  • Short and quick ball changes.
drawing

Divide the group into 2 teams

  • Each player in the team gets a number, to determine the order.
  • All players stand behind the back line.
  • The game starts with a high underhand service, or the trainer starts the rally.
  • The ball must bounce once before being returned.
  • The players relieve each other in order.
  • The first times the ball must be played high in order to master the game.
  • When you have mastered the game, you can play freely and make it difficult for the other team.
  • 3 laps around the field
  • divide into 4 teams.
  • plays on half a field within 3 meters. every time you have touched the ball you sprint to the back line.
  • The 2 teams on each side of the field are joined together.
  • The exercise must be run, so don't score yet.
  • First above hands, then hitting from position and then hitting from jump.
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  1. With ball in the corner on position 1 and 5

  • Key to center
  • Key from center to position 4 and position 2
  • Catch for bots


  1. Player 1 at position 4 a.h. net & Player 2 at position 2 a.h. net - with ball in the corner at position 1 and 5
  • Pass to the centre
  • Pass from centre to position 4 and position 2
  • Catch


  1. Player 1 at position 4 a.h. net & Player 2 at position 2 a.h. net - with ball in the corner at position 1 and 5
  • Position 4 and 2 play short type ball


  1. Player 1 at position 4 a.h. net & Player 2 at position 2 a.h. net - with ball in the corner at position 1 and 5
  • Position 4 and 2 play attack 2x
  • High knee hug for balance --> pull your knee up with your arms to your chest and stretch your other leg on your toe

  • Quad stretch --> foot to buttocks with help of opposite arm and stretch other arm in the air and opposite leg on toe

  • Sumo shuffle --> shuffle with arm swing

  • Lateral lunge shuffle --> 2x shuffle, lateral left/right flexion, then right/left flexion

  • Hopscotch --> quick hopscotch movement, 1-left, 2-joint, 1-right, 2-joint, etc.

  • Atlas --> pull your knee up with your arm and stretch your other leg on your toe, step out with a big step and bend your knee, swing your arm up and turn your torso to the back

  • High skips --> jump up on 1 leg and land on this leg, swing opposite arm up with the jump

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  • Start on back line in position 1.
  • Sprint to the 3 meter line, then backward to position 6, sprint to the 3 meter.
  • Shuffle to position 5 and sprint to the net.
  • At the net, block jump to position 4, move sideways, hands high.
  • Block jump at position 3 and block jump at position 2.
  • On the opposite side of the net attack run at position 4, 3 and 2.
  • On the side of the field, do 10 sit-ups.
  • Sprint around the field back to position 1.
drawing
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