Volleyball drills for technique warming-up
You go in the running pass to the net and back to the back line.
- To the net you swing your left arm forward and back to the baseline your left arm back.
- Now you do the same as step 1 but with your right arm.
- Now you go heel-toe, this means that your heels have to touch your buttocks, you do this with a straight back (chest out) and your hands behind against your buttocks. You do this with a straight back (chest out) and your hands against the back of your buttocks.
- Now you are going to lift your knee, this is when you lift your knees to 90 degrees, the height of your hips. You do this with a straight back (chest out), towards the net and back to the baseline.
- You are now going to do the sideways pass, this means that you look with your body to one side and move sideways. You do this in the same way as the shuffle. When you go from the net back to the baseline you turn around again.
- Finally you do the cross pass, this means that you look with your body to one side and cross your legs, your arms move with you from left to right.
- with 3 teams, or else 2 teams:
- throw the ball over, 1 to 2, 2 to 3, 3 to 2, 2 to 1. After 5 turns, 1 position.
- Throw pass. 1 throw to 2, 2 pass to 3, 3 throw to 2, 2 pass to 1. After 5 turn overs 1 position
- smash, pass variant
- smash, pass, smash, pass
- throw, pass, BH, pass, etc.
- 1 player with ball at the net, 2 without ball on the 3 meter line.
- Nets player plays ball BH halfway the field and no.1 shuffles backwards and plays back BH.
- Then no.2. etc.
- Change 3 times after that
- 1 player at the net and 2 on the backline.
- The net player passes to the net player on the 3 metre line. no.1 comes running and passes to the net player and then no.2.
- 2 teams.
- Stand next to each other on all fours (rounded back).
- One player crawls under the others with the ball in front of him, at the end he rolls the ball back and stands on his own back.
- Then the next player etc. From sideline to sideline
- 2 opposite each other on the back line of both fields, 1 ball on the middle line.
- On signal of the trainer, sprint to the net, who has the ball first.
- This exercise can also be done with a dive first and then sprinting to the ball.
- after three laps of walk-in:
- 10 pylons in a row,
- 2 groups left and right.
- Small steps forward to the first pilar, backwards, then to the second pilar, backwards to 1, forwards to 3, backwards to 2, etc.
- Same but then sideways. First to the left, then to the right.
- circle the pilar
- Left knee lift over the pilar, right knee lift over the pilar
- Hopping with 2 feet over the pilon.
- Players all line up on the center line.
- Head, shoulder, knee and toe.
- Suddenly name a color and this side they must sprint. Last one gets a penalty.
- Each player has a ball.
- The pair plays one ball overhead and simultaneously throws the other ball tightly back and forth.
- The trio plays one ball overhead clockwise from player to player and throws the other two balls tightly counterclockwise from player to player.
- Each player has a ball.
- The pair plays one ball overhead and simultaneously throws the other ball tightly back and forth.
- The trio plays one ball overhead clockwise from player to player and throws the other two balls tightly counterclockwise from player to player.
Each player has a ball.
- The 2 team transfers one ball overhead and simultaneously throws the other ball tightly back and forth.
- The 3 team plays one ball overhead clockwise from player to player and throws the other two balls tightly counterclockwise from player to player.
- The 4 team plays straight ahead (oh, bra), after playing cross with the one next to you.
- 2 players with the ball at one side of the net on the 3 meter line, throw the ball in turn
- 1 player on the opposite side on the 3 meter line, this player makes the action
- walks to the net and plays the ball oh high to the player from whom the ball came
- runs backwards to the 3 metre line
- sessions of 10 movements and change
- per 3, 1 ball
- 2 cones per trio on the width of the volleyball field.
- player a runs in throws the ball high, player b runs in catches underhand and throws the ball high again, player c runs in and catches the ball underhand
- adjust to bra, reception or combinations of
