Volleyball drills for warming-up

  • There is one scapegoat and one victim.
  • The other players stand in groups of two, spread over the room.
  • The groups of two stand behind each other, with their faces in the same direction.
  • The scapegoat tries to tap the victim.
  • The victim may join a group of two at the back, but then the first one in line becomes the new ticker and the old ticker becomes the new victim.
  • If the scapegoat can tap the victim, the roles are also reversed.

Goal of the exercise:
Ball carrier must learn to act quickly after set-up and find new ball

Explanation of the exercise:

  • Playmaker exercise.
    • Five on one side of the net.
    • On the other side, you could also have 5.
    • Front left and front right both have a ball.
    • Playmaker stands in the middle.
    • The left back and right back bring the pass.
  • The first ball is thrown by the left back towards the left back.
  • At the moment the left back touches the ball, the right back throws the ball to the right back.
  • If you have more players, you can choose to change the one who passed with the one who is on hold.
  • In this way, the passes reach the defender immediately after each other.
  • The pass from the left back is played by the distributor to the left front.
  • Immediately after the set-up, do not follow the ball but look for the other pass from the right back and set-up the set-up for the right front.
  • Many ball contacts for the playmaker.

Circuit of strength exercises 2-4 x 20 sec work.

  • Jumping jacks
  • Bench Dips
  • Sit-ups
  • Climbing on bench
  • Wall-sit


  • 1 ball per pair,
  • replay in a pair
  • Interrupt:
    • Technique explanation,
  • variation: only overhand/only underhand.

Line up: several rows in a row behind the back line.


  1. Sloth: sit with your back to the other side, legs extended. Pull with your hands to the other side.
  2. Seal: flat on belly --> pull forward with hands to get to the other side.
  3. Spiderman: on all fours, always moving the opposite hand and foot together: LH + RV & RH + LV
  4. Bearwalk: on your hands and feet to the other side
  5. Monkey walk: let your hands + arms hang down, almost to the ground (like a monkey) and so to the other side.
  6. Peacock: stepping, quietly, every time bringing leg/knees up until they form a right angle with the upper body.
  7. Kangaroo: same as peacock, but faster/more like skipping.


  1. Instead of doing it as a relay/race, the players can also walk around and on a certain signal perform the movement that belongs to a certain animal.
  2. You can do the exercises on a whole field or on half a field.

Formation: circle/rectangle (on half a field)


  1. Dribble with right hand
  2. Dribble with left hand
  3. Alternate dribbling
  4. While dribbling, try to kneel down (knee by knee) --> sitting --> lying down

In pairs throwing the ball over in combination with body balance.

  • Stand on 1 leg (solo exercise)
    • Throwing with 2 hands
    • Throwing with 1 hand

=> after each throw of the ball tap the ground (= bend forward + arms stretched = so tap the ground) + every 5 balls change legs per exercise

  • Now throw the ball over with 2
    • With 2 hands: pass from the neck via a bounce to the other
    • With 1 hand: throw hard & tight.
    • With other hand: throw hard & tight.

=> After action: each person has 2 jars + 1 tennis ball. When they have thrown the ball to the opponent, he/she moves the tennis ball from one pot to the other.


Per 2, each has a letter A or B. We walk through each other and on the signal A goes B tapping or vice versa, the trainer decides.

Walking Variations:

  • Walk backwards
  • Move sideways
  • Cross pass
  • Hopping
  • Heels against seat
  • Knees up
  • ...

Tap variations:

  • Crawling through the legs
  • Hare over
  • Walk around the person
  • Tapping the heels
  • Performing a clap game/routine