Volleyball drills for technique warming-up
- 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
- 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
- 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.
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.
- 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
- 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
- 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
- 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
- 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.
- Player A throws ball over the net.
- Player B or C passes the ball over the net.
- The other player quickly runs under the net and sets up the ball for the same player who passed.
- This player tries to get a pawn off the bench with overhand play or a hitting move.
Which pair or team has knocked the most pawns off the bench after X number of minutes?
- 3 laps around the field
- up and down to it with different exercises
- arms swinging forward
- arms swinging backwards
- knee lift
- heels buttocks
- side
- cross pass
- lunge
- gangplank
- corestability
- 30 sec dynamic planking
- 15 squats
- scorpion
- clock
- abdominal muscles with ball
- Players stand in square on one half of the field and play balls diagonally from corner a to c and b to d.
- The players move clockwise after playing the ball.
- When they arrive at d, they do exercises on the free field, the trainer decides which exercises to do.
- After the exercises, they join again at corner a.