Volleyball drills for warming-up

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3 laps around the field, then divide over the back line.

  • run with arms forward
  • walk with arms backwards
  • lift heels
  • lift knees
  • sideways left
  • sideways right
  • cross pass


Strength exercises together:

  • situps
  • squats
  • planks
  • Player 1 throws the ball to player 3, who defends it underhand to person 2.
  • Person 2 throws the ball to 3, who defends it to person 1 (so defend it diagonally every time).
  • First throw everything (player 1 and 2, after that everything BH, after that technical hit).



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  • HIGH KNEE hug -->Tuck your knee up with your arms towards your chest and stretch your other leg towards your toe

  • QUAD STRETCH --> FOOT TO BUTTOCKS WITH HELP OF OPPOSITE ARM AND STRETCH OTHER ARM IN THE AIR AND OPPOSITE LEG ON YOUR TOE

  • Toes in, toes out --> walk high on your toes, with toes in and toes out

  • Karaoke --> cross step, doing the front cross step high

  • Toy soldier --> arms straight out in front of you, swing up with stretched leg

  • 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

  • Speed skater --> big jump sideways with bent knee to the left, rest for a moment and then to the right

In sets of 2, the person at the net always remains standing, the players at the back move on.
Construction of the exercises:

  • Throwing with both hands
  • Throwing with left/right hand
  • Throwing with bats
  • Technical hitting with bots
  • Keys with intermediate test
  • Hand control + keys
  • Underhand control + technical attack
  • Directly underhand control/key/attack


Variation:

  • Person at the net keys - person at the back underhand
  • Person at the net control key + attack - person at the back defend

Divide the players into 2 teams. Each team stands on one side of the net.

  • On each side of the net there are a number of balls (depending on the size of the group you can add or subtract balls).
  • The idea is that the players, once the starting signal is given, throw as many balls as possible to the other side.
  • The team that has the most balls on its side of the net at the end of the game has lost.
  • Each player may only play one ball at a time to the other side!


Variations for playing over/under the net:

  • Roll with 2 arms
  • Roll with 1 arm
  • Overhead throw with 2 arms
  • Overhead throw with stroke arm
  • Overhand throw with non batting arm
  • Bounce with 2 arms in front of the net so that the ball flies over the net after the bounce
  • Bounce under the net (2 arms, later 1 arm, batting arm)
  • 5 balls per player: place 4 balls in a diamond with 1 ball in the middle of the diamond.
  • Players start behind their diamond and walk to the front,
  • there they tap the middle ball,
  • Then they move sideways (left or right) and tap the ball away.
  • Move back to the middle of the diamond and then move sideways to the other side + tap the ball away.
  • Then walk to the front, tap the ball away, back to the middle, backwards and tap the ball away.
  • And finally tap the ball away in the middle.
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Dribble:

  • first good hand
  • other hand
  • in turn
  • take high
  • take low
  • walk dribble
  • go under your leg
  • Running back line net 3x
  • Lateral passes 1x
  • Cross passes 1x
  • Knees high heels seat 1x
  • Sprints 2x
  • Arms swinging loose 1x


Stretch

  • Leg hold 1x
  • Leg held back 1x
  • Push leg sideways 1
  • Go through knees and turn exercise 1x
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  • 2 players behind each other,
  • back player has ball
  • and the front player does not know when the ball is rolled.
  • The front player runs as soon as the ball is rolled.
  • The front player runs from the moment the ball is rolled.
    • variation by means of another way of standing or holding for the front player.
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