Volleyball drills for warming-up
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
- Everyone lines up in a plank position.
- The first person in the row
- rolls the ball under the others,
- goes to the other end of the line,
- rolls the ball back and joins them in plank position.
- The new first person takes the ball and does the same.
- In this way the different groups have to cover a certain distance as quickly as possible.
Setup: 2 to 4 people in the square (made by, for example, 4 benches) with the balls, the rest around them.
- The people in the square throw the balls out of the square.
- The people around the square fetch the balls and throw/put them back in the square.
- The 'side' which, at the stop signal, has the least balls, has won.
variation on Kings Court: winners move to winners field, losers move out and 3 new players move in.
- 3 players per half (whole field)
- trainer puts 1st ball in field of new team
- max 2 plays per half
- no smashing, no jumping, no lobs
- communication per team is a necessity
- The whole field must be defended (is feasible).
- balls coming from the other side are not hard but placed.
- player1 throws in from behind the net:(3players)
- 2 teams on the back line on the stomach
- Player1 hits the ball, 2 players stand up and coach attacks one of the pair defends, nr. 2 sets up and nr. 3 attacks
- after that next 2 team player1 with player 2 etc.
- 2x around the field
- 3 times back and forth in a running pace to the net
- 3 times back and forth in runner's stride to the net, waving your arms while walking
- Cross walk to the net 3x (waving your arms along)
- 3x back and forth sideways to the net (arms swinging)