Volleyball drills for technique warming-up

• Player 1 throws the ball to player 3, who defends it underhand to person 2.
• Person 2 throws the ball to 3, who defends it to person 1 (so defend it diagonally every time).
• First throw everything (player 1 and 2, after that everything BH, after that technical hit).

• HIGH KNEE hug -->Tuck your knee up with your arms towards your chest and stretch your other leg towards your toe

• QUAD STRETCH --> FOOT TO BUTTOCKS WITH HELP OF OPPOSITE ARM AND STRETCH OTHER ARM IN THE AIR AND OPPOSITE LEG ON YOUR TOE

• Toes in, toes out --> walk high on your toes, with toes in and toes out

• Karaoke --> cross step, doing the front cross step high

• Toy soldier --> arms straight out in front of you, swing up with stretched leg

• ATLAS --> PULL YOUR KNEE UP WITH YOUR ARM AND STRETCH YOUR OTHER LEG ON YOUR TOE, STEP OUT WITH A BIG STEP AND BEND YOUR KNEE, SWING YOUR ARM UP AND TURN YOUR TORSO TO THE BACK

• Speed skater --> big jump sideways with bent knee to the left, rest for a moment and then to the right

In sets of 2, the person at the net always remains standing, the players at the back move on.
Construction of the exercises:

• Throwing with both hands
• Throwing with left/right hand
• Throwing with bats
• Technical hitting with bots
• Keys with intermediate test
• Hand control + keys
• Underhand control + technical attack
• Directly underhand control/key/attack

Variation:

• Person at the net keys - person at the back underhand
• Person at the net control key + attack - person at the back defend

Divide the players into 2 teams. Each team stands on one side of the net.

• On each side of the net there are a number of balls (depending on the size of the group you can add or subtract balls).
• The idea is that the players, once the starting signal is given, throw as many balls as possible to the other side.
• The team that has the most balls on its side of the net at the end of the game has lost.
• Each player may only play one ball at a time to the other side!

Variations for playing over/under the net:

• Roll with 2 arms
• Roll with 1 arm
• Overhead throw with 2 arms
• Overhead throw with stroke arm
• Overhand throw with non batting arm
• Bounce with 2 arms in front of the net so that the ball flies over the net after the bounce
• Bounce under the net (2 arms, later 1 arm, batting arm)

• 5 balls per player: place 4 balls in a diamond with 1 ball in the middle of the diamond.
• Players start behind their diamond and walk to the front,
• there they tap the middle ball,
• Then they move sideways (left or right) and tap the ball away.
• Move back to the middle of the diamond and then move sideways to the other side + tap the ball away.
• Then walk to the front, tap the ball away, back to the middle, backwards and tap the ball away.
• And finally tap the ball away in the middle.

Dribble:

• first good hand
• other hand
• in turn
• take high
• take low
• walk dribble
• go under your leg

• Running back line net 3x
• Lateral passes 1x
• Cross passes 1x
• Knees high heels seat 1x
• Sprints 2x
• Arms swinging loose 1x

Stretch

• Leg hold 1x
• Leg held back 1x
• Push leg sideways 1
• Go through knees and turn exercise 1x

• 2 players behind each other,
• back player has ball
• and the front player does not know when the ball is rolled.
• The front player runs as soon as the ball is rolled.
• The front player runs from the moment the ball is rolled.
  • variation by means of another way of standing or holding for the front player.

3 laps own
warming up ( 5 min)

Playing in pairs

• forearms
• overhead
• peppering

corestability

• 10 x sit ups
• 10x squad
• 30 sec plank
• 10 x push-ups
  • Repeat 3 times

• 1 has a ball others are lying flat on the ground.
• With the ball everybody jumps with two legs over everybody else
• and the last one stands up with his legs wide
• and then the last one jumps until everyone is finished.

• run 2 laps around the big field outside the yellow lines. On the short parts sideways.
• Run 2 circles around the big field outside the yellow lines. On the short parts cross pass,

Back line - 2 lines:

• Walk to back line 4x
• Heels against seat until middle line - calmly walk to back line 2x
• "At a fast pace to mid-line - slowly walk out to back-line 2x
• Lift knees to middle line - walk slowly to back line 2x
• "Quickly work your way to mid-line - slowly work your way to the back line 2x
• Lateral left to mid-line - 1x
• Sideways right to middle line - 1x

Hind line - 2 lines
: SPURT

• 3 meter line - back line - middle - back line 1x
• 3 meter line - back line - middle - back line - 3 meter - back line - back line

Circle:

• Each his given exercise

Per 3 - 1 ball: Sparring 15 min.

• Discard
• Strikes
• Test
• Sparring with the intention to stay busy