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
- Climbing on bench
- 1 ball per pair,
- replay in a pair
- Technique explanation,
- variation: only overhand/only underhand.
Line up: several rows in a row behind the back line.
- Sloth: sit with your back to the other side, legs extended. Pull with your hands to the other side.
- Seal: flat on belly --> pull forward with hands to get to the other side.
- Spiderman: on all fours, always moving the opposite hand and foot together: LH + RV & RH + LV
- Bearwalk: on your hands and feet to the other side
- Monkey walk: let your hands + arms hang down, almost to the ground (like a monkey) and so to the other side.
- Peacock: stepping, quietly, every time bringing leg/knees up until they form a right angle with the upper body.
- Kangaroo: same as peacock, but faster/more like skipping.
- 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.
- You can do the exercises on a whole field or on half a field.
Formation: circle/rectangle (on half a field)
- Dribble with right hand
- Dribble with left hand
- Alternate dribbling
- 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.
- Walk backwards
- Move sideways
- Cross pass
- Heels against seat
- Knees up
- Crawling through the legs
- Hare over
- Walk around the person
- Tapping the heels
- Performing a clap game/routine