Volleyball drills for
- 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.
- Dive to 3 meter line
- Shuffle backwards to the left corner
- Walk to the net in position 4 - block
- Roll back - offensive run - block position
- Move to position 3 - block - move to position 2 - block
- Dive to 3 meter line - other side
- Attack run at position 4 - shuffle to cone - attack run position 3 - shuffle to position 2 - attack run
- Block position and block
- Turn and walk to corner on back line
- Quick tempo - knees lifted - at least 50. - to other corner
- Spurt along side to start
Exercise is done 5 times
- Dive to 3 meter line
- Shuffle backwards to the left corner
- Walk to the net in position 4 - block
- Roll back - offensive run - block position
- Move to position 3 - block - move to position 2 - block
- Dive to 3 meter line - other side
- Attack run at position 4 - shuffle to cone - attack run position 3 - shuffle to position 2 - attack run
- Block position and block
- Turn and walk to corner on back line
- Quick tempo - knees lifted - at least 50. - to other corner
- Spurt along side to start
Exercise is done 5 times
Stretching in a circle - each to his own exercise
- 3 against 3 or 2 tegn 2 (depending on number of players) on half court.
- The ball must be kept in play on control.
- Two players in the back of the court, the one who does not pass comes in for set up.
- In case of 3 against 3, 1 player stands at the net and turns if the ball doesn't go over the net.
- When they have passed the ball over the net 10 times in a row, they may go to the next level.
- When the ball falls on the ground they start counting again.
- Points of attention: on control, technical ball control
- 1) attack out of position
- 2) with jump - hit calmly and aimed - (withheld)
- 3) with jump full force - hit aimed
- 4) hit free from the trap.
- Divide the group into 2 teams.
- The teams play a form of handball, but you can only score if you catch the ball from your teammate who has bounced it against the net.
- You are not allowed to run with the ball.
- You have to throw the ball over, run free and bounce the ball against the net.
- foot by foot but at the 2nd YES get into a pass position as quickly as possible.
- 10x sit-ups
- 10x push-ups
- 10 x left and right 'clock
- 10x left and right russian sit up
- Four players make a large square.
- In the middle is E.
- These players are the link between two triangles.
- In both triangles the ball goes around.
- And E plays the ball overhead in those two triangles.
- With more than one player, change corner players.
- Variant 1: E can choose to whom he passes the ball back.
- Variant 2: The corner players play overhand to each other, but underarm to E.
- Three players stand in a triangle.
- The one who does NOT get the ball moves to the opposite side next to the other player.
- Again, the one who does not get the ball moves.
- Start simple by first playing the ball up in front of yourself and then serving one of the other two players.
- The one who does not get the ball moves to the other side
- Later on, make it more difficult by taking away the play-up part
- Finally, you pass in front of yourself and hit the ball in a controlled way.
- Super exercise for getting very tired very quickly.
- Make two teams and two goals from cones.
- The ball has to stay low to the ground so sit low and then play the ball with your flat hand.
- Who first scores a goal.
- Stop after about 15 minutes.
- Then record the score who has scored the most has won.
- Four players, three of whom make a large triangle.
- One player stands in the middle.
- The ball is played by someone from the triangle to the middle.
- This middle player plays one of the other two players in the triangle.
- One player from the triangle who does NOTHING must now switch with the middle player.
- In short, the one who does nothing, switches with the centre.
