Volleyball drills for warming-up

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  • 1 gives setup to 2,
  • 2 defends the ball and makes a technical move to 3
  • 3 defends on the ball she receives from person 2.
  • Person 3 then makes a technical move to person 2.
  • Person 2 defends and makes technical hit to 1. 1 defends and then makes technical hit to 2 again
    • The exercise starts again


  • players stand divided on one side of the field, ball in their hands.
  • Through the knees.
  • All players dribble on the spot,
    • When the trainer points to the left, the players follow with a turn,
    • When the coach walks backwards, the players follow backwards, etc.
  • Constant dribbling.
  • expand,
    • With jump,
    • attacking jump etc.
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  • Team of two with ball, sitting opposite each other on the mat
  • Person A holds ball above head with both hands and moves to supine position while tapping the ground with ball backwards with outstretched arms
  • Person A moves to sitting position and hands the ball to person B
  • Person B goes to the supine position and taps the ground with the ball backwards
  • and so on


  • 5 laps around the terrain
  • Walking around the field, arms swinging loosely
  • hands together and loosen wrists.
  • Hopping on left foot over and over the terrain, then right foot. 2x
  • Sideways up and down 3x
  • Up and down with big jumps. 2x
  • Sprint up and down the field 2x
  • idem but leave lying on belly 2x
  • idem but leave lying on back 2x
  • Lie down next to each other on the sideline. (10 x push-ups, 10 x set-up, 10 x oblique abdominals)


relay:

  • 2 groups behind the back line.
  • The front players roll the ball,
  • run after it and pick it up behind the 3-meter-line,
  • come back and give the ball to the next player.
  • idem:
    • But now run with the ball up to the 3-metre line,
    • then throw the ball into the net and catch it again.
    • Then run back and give the ball to the next player.
  • idem
    • But now run with the ball to the net,
    • With shoulder to the net, throw the ball over,
    • Pass the ball sideways under the net, catch it and pass it again,
    • Back to the side under the net,
    • Repeat this again
    • And then hand the ball over to the next player. (Ball goes over the net 4 times per person).
  • One player per group starts with ball on the other side of the net on the 3-meter line to throw balls.
  • The first one of the group runs in and gets the ball at the net.
  • He passes it back and catches the ball himself at the other side of the net.
  • The thrower passes under the net and runs back to the back line.
  • The next player may then leave.
  • Same but now play back underhand
  • run in + stretch + throw in
  • groups of 2 = 9 meter
  • groups of 3 = over net with run through


  • 2 teams on 2 playfields.
  • Start with a ball.
  • Throw the ball over the net from where you are standing.
  • Do not run with the ball.
  • Where the opponent catches the ball, the ball must be thrown back.
  • Do not run with the ball.
  • If one does not catch the ball or drops it, one is out.
  • 2 variations to come back and rejoin the game.
    • The ball is caught 3 times by your teammates.
    • You do an assignment:
      • push-ups
      • Run around the field.
  • Later the same exercise, but with 2 and/or 3 balls.
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  • 2 teams.
  • 1 player smashes the ball, controlled to fellow players,
  • this one brings the ball back OH.
  • 5x and then change.
  • If this goes well, it may be done in one continuous action.
  • Smash - pass - bra.
  • 4 players on each side of the net,
  • 1 at each antenna,
  • 2 together in the middle on the 5 meter
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