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Volleyball drills for

Run around the field

Players stand divided at the long side line of the field and start with a quiet walk around the field. One player in turn gives an assignment. This command is executed on the short side of the field. E.g. connecting pass, cross pass, knee lift, heels - buttocks, shuffle, etc.

Ankles, knees, hips, shoulders, neck, wrists loosen up

Circuit:

  1. hoop
  2. plank with twist - mountain climbers
  3. sit ups, knees 90 degrees, hands touching below the knee - left elbow to right knee
  4. steer with weight - weight behind head
  5. weight on belly, hips up - weight from left to right


Insertion:

2 players on one side, 3 players on the other side. The front one of the three starts:

  • throw from the neck high ball
  • throw from the neck tight ball
  • throw with punch from the chest high ball
  • throw with punch from the chest tight ball
  • throw with the right
  • throw with the left
  • throw with bounce
  • strike
  • overhead
  • underhand
  • one side overhand, other side underhand
  • free play to each other
  • 3x walk around the field
  • 1 minute planking
  • 10x from prone position, pulling back
  • plank in pairs, facing each other, 10x left and 10x right hand tapping

In groups of three, one ball;

  • Release
  • Strikes and make the ball "dead
  • Control test:
    • Everyone 20x ball contact
  • Single key:
    • Everyone 20x ball contact
  • Underhanded-Upperhanded:
    • Everyone 20x ball-contacts
  • Sparring

1 person either side of the field, other players behind the back line;

  • Trainer puts ball in play in field A or B.
  • Ball may only be played underarm.
  • Foul? Run around the field until the end of the game and ensure ball safety.
  • 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.
  • 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.
  • 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