Volleyball drills for warming-up

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  • 2 players with 2 (different) balls.
  • 1 ball is only passed overhead about 3-4 meters,
  • The other ball is thrown over in the opposite direction.
  • The players move from one sideline to the other sideline.
  • If this is done hand over hand with 2 balls, the task is completed.
  • On both sides of the net 1 person in the field. line up behind the field.
  • The first ball must be thrown in easily, the first one to throw stays in front of the net to play underhand.
  • Get back in line.
  • The ball may bounce once and then be played underhand over the net.
  • Touching the backline after you've been there.


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  • 60 seconds planks
  • 2 x 30 seconds side planks
  • 30 seconds superman
  • 2 x 10 push-ups


Various exercises through the speed ladder.

  • First priority on correct execution of the exercise, then increase speed.
  • Four ladder repetition per exercise.
  • Possible exercises for illustration - see Youtube for many examples/performances
    • 1 foot per box -
    • 2 feet per box -
    • 2 in, 2 out.
    • Hooping
      • expand to 1 box skip 1 back
      • or sideways (right v/d speed ladder, in, left v/d speed ladder in etc.)


Warming up:

  • 3 laps of running in .
  • Core and move
  • 30 sec planks
  • 30 secs against the wall with ball in stretched hands

serving-pawns-from-the-bench

  • Try to serve the pawns from the bank. Team that empties the bank first wins
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  • Bets a ball and throw it in
  • Then they will play overhand
  • Then play underhand
  • For the fans you may go peppering:
    • If that doesn't work you can play tight overhead instead of hitting.
  • Stand in pairs in the middle of the room.
  • You do with this pair 'stone - paper - scissors' and who loses must tap the winner as soon as possible.
  • The winner must try to tap the wall on his side of the room as quickly as possible.
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  • make pairs
  • 2 against 2 on a half field
  • the first ball must be passed underarms and the 2nd ball must be passed overhead
  • adjust to hit ball over it
  • overhead pass
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