Volleyball drills for technique warming-up

• Throw ball against wall.
• Finish with two flat hands.
• Catch ball high on the nose.
• As it gets better, play 1 through, then catch.

Divide into 2 teams who will run against each other.

• Players stand in 2 groups behind the backline
• Player runs to the 3 meter line with the ball, throws the ball over the net, runs under the net and catches own ball again.
  • Run with the ball to the backline, put it in the hoop and sprint back, tap the next player in the waiting line.
• Next player sprints to the ball in the hoop, takes the ball and does the same throwing exercise when coming back.
  • Give the ball to the next player who will put it back in the hoop... etc...
• When the ball falls, the exercise must be repeated.
• Extend exercise with different throwing techniques or over passes

6 different exercises to be done in turn for 30 seconds (at 100%) and then 30 seconds to 1 min rest

• ladder + dives
• sit-ups
• tap lines + attack run
• squats
• bench/step to jump on
• pumping position tapping or pumping shoulders

• Start with 3 laps around the entire field.
• After that short exercise on sprinting.
• All run behind each other with about one and a half meter in between.
• At the start signal the last one leaves and sprints to the front along the outside of the group (while they continue to run), when the player in front is calling yes, the last one may leave again.
• When the player at the front of the group is in front of you, he shouts yes and then the last one may leave again.

• We make a square of benches with +/- 15 balls in it.
• 2 players go into the square and the rest of the players stand around it.
• The players in the square get 60 seconds to throw as many balls as possible out of the square, it is up to the other players to throw as many balls back into the square.
• After the 60 seconds the balls in the square are counted and then it's up to the next 2 players.
• (In between there is a rest period of about 60 seconds).
• The duo that has the least balls in the square at the end has won.
• The others do a punishment (for example clean up the balls and the benches.

The team is divided into 2 (or more) equal groups.
The groups compete against each other during different tasks:

1. walk forwards to the cone, tap the cone, walk backwards
2. walk forwards to the cone, tap the cone, walk backwards
3. walk forward to the cone, tap the cone, walk backwards, take player 2 to the cone, player 1 stays behind and player goes to get player 3 ...
4. walk with ball forward to the cone, put ball on cone and walk backward, 2nd player walks forward to the cone, takes ball and walks backward and passes ball.
5. Passing the ball while sitting above the head
6. pass the ball through the legs
7. pass the ball left/right
8. get to the other side by moving hoops
9. The 2 groups now form 1 big group.
10. get the mat across while sitting above your head
11. getting the big ball across without touching the ground

• Speed ladder is from the back line towards the net, in the middle of the field.
• Players move every round with a different movement pattern for the footwork through the speed ladder towards the net, then at position 3 a block, move to position 2 or 4 (alternate) and there a block again.
• Then walk a lap around the square until when they are back at the ladder.

ladder exercises:

1. 1 foot per square
2. 2 feet per section
3. left in, right out
4. 2 in front, 1 in back
5. jump open

• blue:
  • Passing underarms to each other over the net.
  • duration: 2 minutes
  • 5x push-ups, 15 sit-ups.
• white:
  • Pass underarm under the net.
  • duration 2 minutes
  • 8 push-ups 20 sit-ups
• Red:
  • Both standing on a 7 meter line. Play the ball underarms to a 3 meter line in front of you, over the net on the 7 meter.
  • duration 2 minutes.
  • 5x push-ups 15 sit ups

• blue:
  • pass underarms to each other over the net. duration: 2 minutes
  • 5x push-ups, 15 sit-ups.
• White:
  • pass underarms under the net. duration 2 minutes
  • 8 push-ups 20 sit-ups
• Red:
  • both standing on 7 meter line. play underarms to 3 meter line in front of you, overhead over the net on the 7 meter. 2 minutes.
  • 5x push-ups 15 sit ups
• Green:
  • Player with ball at the net. Hits defender, who passes ball back, then hits defender.
  • change after 10 times.

• Player A throws ball over the net.
• Player B or C passes the ball over the net.
• The other player quickly runs under the net and sets up the ball for the same player who passed.
• This player tries to get a pawn off the bench with overhand play or a hitting move.

Which pair or team has knocked the most pawns off the bench after X number of minutes?

• Grouping into 2 groups,
• Each group gets a small mat and the opponents must try to hit the mat with a ball.
• If they hit the mat they get a point.
• If the mat falls, the opponent gets a point.

• 30 sec jumping jacks
• 30 sec sit ups
• 30se squats
• 30 sec push up and turn arm up
• 30 sec high knee running in place
• 30 sec lunges
• 30 sec plank