Volleyball drills for warming-up

  • Two rows of pawns, about 3 meters between rows, one pawn every 1.5m.
  • Total 8 per row. Players divide into 2 groups and 2 rows,
  • 1 line at each row of pawns (possibly 2 extra lines if the group is big).

  1. Run along the right side of the row, backwards over the left. 3x
  2. Lift your knees to the front, calmly run back 2x
  3. Heels/buttons out, calmly back, 2x
  4. Skater's stride out, slowly back 2x
  5. Sideways out, sideways back, keeping face the same direction 2x
  6. Cross pass inwards and backwards, keeping face in the same direction 2x
  7. 2 pawns in front, 1 back at high speed 2x
  8. Sprint from pawn to pawn, circle each pawn in short strides.

Group together, 1 row at the right-hand side of the pawns.

  1. Move sideways between the pawns, touching each pawn 2x
  • 4 gives setup on 1 and 1 plays BH to 2. 2 defends to 3,
  • 3 sets up 2 and 2 plays BH to 1,
  • 1 defends on 4 and it starts all over again.

  • After 3 and 4 have given 5 setups they are exchanged,
  • The challenge is to do this while keeping the ball in play.
  • If this goes well the team will attack technically instead of playing BH.


  • Speed ladder is from the back line towards the net, in the middle of the field.
  • Players move every round with a different movement pattern for the footwork through the speed ladder towards the net, then a block at position 3, move to position 2 or 4 (alternate) and a block again there.
  • Then immediately step out to the defensive position on the 3-m line (with the cross move, immediately adopt a low stance and weight on the front feet).
  • After the defensive position two options: either shuffle backwards towards the baseline or make a diving roll towards the baseline.
  • Depending on the team and fitness level, increase the number of rounds the players have to make.
  • 3 teams,
    • 2 with ball at the net,
    • 1 without ball at the backline flat on belly.
  • Net player 1 hits ball, defender stands up and defends attack at about 6 meters,
    • Afterwards short ball on 3 meter by net player 2.
  • Repeat 2 series of 20 balls (so 10x attack and 10x short).

In pairs

  • 1 with ball on the backline
  • 1 without ball at the net facing the net
  • make a block jump at the net (pay attention to a straight landing)
  • after landing, turn around and defend short ball on 6m line
  • 6 times to the net (forward and backward)
  • 2x back and forth knee lifts (left leg up, left arm up etc)
  • Heels/Buttocks straight up 2x times
  • 2x back and forth sitting low in defensive position
  • 2x cross pass back and forth.
  • stand on 3 metre line and then go back and forth to the net sideways 5 times
  • 5x blocking
  • 5x attack
  • tap all lines from backline and dive back
  • Walk 3x back and forth in a runner's pace to the net
  • Walk 3x back and forth in double-step to the net, waving your arms as you walk
  • Cross walk to the net 3 times (waving your arms)
  • 3x back and forth sideways to the net
  • 3x back and forth to the net, alternating between lifting your thighs and putting your heels against your seat
  • 1 plays overhand to 2
  • 2 plays back overhand and moves alternately 3 meters to the left or right
  • left or right and returns to the starting position.
  • 1 plays the returned ball directly left or right of 2.
  • change after 2 mint.
    • VARIATION: 2 plays overhand

Divide the children into 2 groups; 1 counter and 1 person who does the exercise.

  • 4 hoops lie in a square.
    • The distance between the hoops is 5 metres.
    • In each hoop there is a ball.
    • The player starts in a corner with a ball in his hands.
  • Swap as many balls in a row as possible, putting the ball in the hoop.
    • The player has to look in the same direction.
  • Each player has one turn.
  • Count the number of ball changes in 45 seconds.

Instructions for the counters

  • The balls have to be placed in the hoop.
    • If the ball rolls out, the player must go back and put it back in!
  • All four hoops must be completed in order.
    • The player is not allowed to run back and forth between 2 hoops and swap balls!