Volleyball drills for technique warming-up

• 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

Warming up / all-round training

Each player will pass, attack, distribute, block, defend, rally, with turnovers.
#2 means

• Trainer stands with cart with balls at the pole at #2 (position 2)
• Players stand outside the field at the side of #1 and a playmaker at # 2/3
• First round starts with Trainer throwing the ball to #5, player 1 runs from the sideline to the ball and plays it to the distributor.
• Start with "blue players" (see drawing), then extend with "red players
  
  

Further course of play:

1. Tr throws ball for S1 to #5
2. S1 runs in and plays to Sv (#2/3)
3. Sv gives setup to the outside (#4)
4. S1 attacks.
5. Turn over: S1 becomes Sv, Sv gets the ball and joins the line at #1.
   
   

Expansion 1

1. Sv turns to the other side of the net and becomes a blocker.
   Now the same steps as above, but with the block opposite the attacker.
   
2. Turn over: S1 (has just attacked) becomes Sv at #2/3, Sv
   passes under the net and becomes B1 at #2B1
   who, after blocking, goes to get the ball and joins the row
   
   .
   
   
   
   
   
   

Extend 2

1. After blocking at #2, player goes to defend at #5. Attacker is obliged to pass to #5.
2. When the ball is defended a rally may be played (2 vs. 2)
3. After end of rally or no defence or fault in attack, turn over
   
   

Extend 3 and more

1. One can extend with a 2nd blocker, 2nd and 3rd defender (on resp. #1 and #6)
2. More players can be added to field I (so players from the sideline move in when a rally arises)
3. The passing game becomes S1 (passing and attacking) -> Sv -> B1 (#3) -> B2 (#2) -> V1 (#1) -> V2 (#6) -> V3 (#5) possibly A2 (#4) and then connect again.
4. You can expand to 6 against 6, so start with blue, then B1, then B2, then V1, then V2 (when continuing the game, first V2 and then V1), then V3 (continuing the game with V2, V3, V1) and then possibly A1. In the meantime, players in field I must be added.
5. If there are several players in Area I, you can choose to throw in a ball on S1 at #5 instead of throwing in a ball through Tr.

Line walk around the field.

Players stand divided on the long side line of the field and start with a quiet run around the field. After 3 laps of quiet running in, they each get an assignment. They carry out the assignment on the short sides of the field and walk on the long sideline at a steady pace.

1. connecting pass, sideways
2. cross pass
3. knee lift
4. Heels - buttocks
5. Turn right arm forward
6. Left arm forward
7. right arm backwards
8. backward left arm
9. sideways shuffle
10. attack passes and smash move

Ankles, knees, hips, shoulders, neck, wrists loosen up

Abdominal exercises: 1 minute per part

• Sit-ups, quickly up, hold for a moment and then slowly back down
• right elbow up to left knee and vice versa at a very slow pace
• with ball from left to right
• with ball from feet to head
• planking on hands, ball under you from left to right
• mountainclimbers
• hip cross over
• scorpion

Throwing in on 2 fields with 4-5 players per field.

Symmetrical throw with both hands, throw into the hands of the player and stand still before throwing.

• Throw from the neck high ball
• throw from the neck tight ball
• throw with punch from chest high ball
• throw with a punch from the chest tight ball
• throw with right
• throw with left
• throw with bounce
• Overhead play
• Underhand
• One side overhand, other side underhand
• Free play to each other

• The 2 throwers stand on the boxes and the attackers walk on the ground.
• The throwers and attackers try to knock over the pylons or throw off attackers at the opposing team.

Rules:

• You are not allowed to defend your pylons, you can use chalk to make a circle in which the pupils are not allowed to stand.
• As a thrower and as a declarer you can choose to aim at the declarer or at the pylons.
• The defender is not allowed to fend off but if he catches the ball the thrower is out and a new thrower has to come in
• When a player is thrown out, he/she has to sit on the waiting bench, when a pylon of the opposing team is knocked down, all the keepers can go in again.
• Throwers cannot be thrown off.
• When the opponent's pylons have been knocked down, you have won the game, or when all of the opponents' helpers have been removed.

• Divide the group into two teams.
• From both teams 2 children stand on the mats belonging to their team.
• Also 2 children per team stand in front of the cupboard, these are the goalkeepers.
• The children who stay over, go to the throwing square (see drawing).
• When the balls come into play, the children in the box are supposed to throw the balls against the cupboard.

• The players stand in 2 or 3 groups, each with an equal number of players.
• They stand in a row behind each other. The player in front has the ball.
• He passes the ball through his legs and the other players do the same until the ball reaches the last player.
• This last player runs forward with the ball and so the exercise begins again until the whole row is over the line.

Play fanatically in threes. After you play the ball, walk to the other side and connect. Player A plays to player B and connects with player B at the back. Player B plays to player C and connects with player C at the back. Etc.

Next:

• 1 with ball at the net,
• 1 without ball on the backline, flat on belly.
• Attacker hits ball, defender defends on 7meter line,
  • Then short ball on 3meter line.