Volleyball drills for warming-up

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  • Players have a ball and dribble down the hall.
    • On command, they throw the ball up and catch it.
    • On command they throw the ball to a buddy.
    • On command they throw the ball up and must pancake.
    • On command they throw the ball in front of them and have to dive for the ball.
  • For each command a different command. after the command they keep dribbling.
  • 1 player stands in the field and gets 10 balls from the trainer.
  • Balls must at least be touched but the focus is on quick movement, being ready and passing overhead/underhand. (trainer makes sure balls can be hit).
  • Other players stand around the field and make sure balls get to the trainer.
  • And of course encourage the player who is doing the exercise.



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  • Short/long.
  • Trainer throws balls to the 3 meter line. (positions A + B)
  • Player 1 passes the short ball and runs to the middle.
  • Player 3 comes in to play the ball.
  • Then trainer switches to the other side.
  • Player 2 plays the short ball, and goes to the middle.
  • Player 1 now goes for the ball on the other side.
  • Other players?
  • 3 get balls.
  • 3 encourage.
  • After 10 balls switch groups.
  • 2 trainers available?
  • 1 trainer makes sure the player in the middle does not cheat by starting too fast. (and keep him/her in the middle).
drawing
  • Three teams.
  • Trainer. (white triangle)
  • Players. (red triangle)
  • Trainer throws balls towards the backfield.
  • Players do not run from the net until the trainer throws.
  • Players try to get the ball over the net 3 times.
  • Change with 3 new players.




drawing
  • On each half of the pitch there are 2 benches, in the width of the field.
  • Start with slalom around the benches, from half court to half court and back again.
  • Instead of walking between the benches, do the connecting pass with the bench.
  • Idem cross pass.
  • Jump over the benches.
  • Balancing over the benches:
    • Move left and right leg next to the bench.
    • 1x 2-person and 3x 3-person per bench.
    • Skip step alternately.
    • 2 feet equal.
    • Li/re on, li/re off.
    • Various other exercises.
  • 4 benches, in pairs to the other side, next pair can as soon as the first bench is free.
  • Each pair starts on the other side of the same bench.
  • Walk across the bench, pass each other in the middle.
  • Walk along the bench, jump in the middle and clap hands together, then the next bench.
  • Everybody hops over the bench 4 times with hands on the bench. (move towards each other)
  • Each a ball, walk over the bench, pass each other in the middle, while bouncing the ball.
  • Bounce the ball, walk along the bench, jump in the middle and clap hands together.
  • One ball in pairs, each on one side of the bench.
  • Pass the ball while going from right to left (always closer to the middle and then further away again).
  • Move sideways.
  • Idem one side underarm return.
  • Play one side overhead.
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  • 2 teams make sure you throw the players of the other team.
  • You are not allowed to run with the ball, fend off the volleyball way or head on.
  • Hitting someone on the ground is not allowed.
  • If you are the only player left, you may dribble the ball.
  • Objective:
    • Develop ball sense, be able to control ball close to your body.
  • Everyone has their own ball, can be combined with a warm-up.


  • Let the ball bounce on your right fist.
  • Up to maximum eye level.
  • Arm is stretched out and is almost horizontal.
  • Stay in one place as much as possible.
  • Later on, alternate bouncing with your left hand.
  • Now do the same while following the yellow lines in a certain pattern.
  • The person in front chooses the route (watch out for rear-end collisions!); who wants to take this role? (requires even more concentration and a sense of responsibility a la captain's role)


  • Play the ball with only your right hand above your head, up to a maximum of 30cm higher than your hand
  • Your upper arm is pointed 45 degrees upwards and your forearm 45 degrees in the other direction; this brings your hand above your shoulder again.
  • The ball is played mainly with your wrist and forearm; stay in one place as much as possible.
  • Later on, alternate with the left hand.
  • Afterwards also in pattern.


  • Play the ball in a fixed routine for yourself, for example:
  • Square:
    • Underhand R, overhand R, overhand L, underhand L, underhand R, ...etc. (change later to the right)
  • Cross:
    • Lower hand R, upper hand L, upper hand R, lower hand L, lower hand R, ...etc.


  • In teams of four (preferably) with each its own ball.
  • Stand in a square; all equally spaced.
  • Throw the ball to the next person and catch the ball that is thrown to you.
  • First throw underhand and catch underhand; then throw abovehand and catch abovehand.
  • Then expand by passing 1 ball.


  • Choose a spot opposite the wall.
  • Sit in front of the wall with your feet against the wall.
  • Play overhead against the wall. (Ball just above eye level)
  • Pay attention to the movement of the wrist and a little bit of the forearm.
  • The ball will only bounce about 10cm this way.
  • If necessary, extend the game by slowly standing up, playing standing up for 10 seconds and then sitting down again.
  • Let them play a route along the wall: bounce briefly (10cm) and play overhand (right).
  • At the end of the route, take a distance of 2 meter from the wall and keep on playing overhand while walking left until the beginning of the route, close to the wall.
  • Everyone in line; if you lose the ball, pick it up and go back to the line.
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  • All players are spread over the playing area.
  • One player starts as the "hunter" and one player as the "prey".
  • The "hunter" tries to catch the "prey".
  • The "prey" can escape by running away or lying down next to another player.
  • This player now becomes the "hunter" and the old "hunter" becomes the "prey".
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