Volleyball drills for warming-up


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
  • 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)
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