Volleyball drills for warming-up

  • All players are spread over the playing area.
  • One player starts as the "hunter" and one player as the "prey".
  • The "hunter" tries to catch the "prey".
  • The "prey" can escape by running away or lying down next to another player.
  • This player now becomes the "hunter" and the old "hunter" becomes the "prey".
  • Players spread out on 1 half of the field.
  • Trainer or player hits underhand with a high ball.
  • From that moment on the ball may not touch the ground.
  • Watching:
    • Loose call
    • Technique.
  • Make it more difficult by using the other part of the field as well.


Goal : block displacement + reaction speed

  • A blocks at the net. (Start pos. 4/2)
  • After each block, A defends the ball from B, then from C --> D.

Extension : Someone can also throw in a ball from the other side of the net. A blocks the ball and then defends B's ball.


Goal: improve condition in combination with attack/block/defense

T throws a total of three balls to SV.

  • T throws ball to SV.
  • SV gives a set-up pos 4 , where A attacks. Immediately after the attack T throws a ball, A defends ball back to C.
  • After defense T, throws ball 2 to SV. SV 2é pace to A --> attack, C throws ball --> A defended back.
  • T throws 3e ball to SV. Sv set-up to pos. 2, A attack on pos. 2, after attack Ball defend.

On the other side of the net.

  • B same as A.
  • B tries to block A's attack.
  • After each block, defend ball from T2.

Goal attacking after physical and mental strain.

  • T1, T2 & T3 throw at high speed a ball each for A1, A2 and A3 respectively.
  • A1 pos. 4 --> attacking towards goal, after attacking around the cone and again attacking towards the mat.
  • A2 pos. 2 idem
  • A3 pos. 3 idem

Other players take care of ball safety. After 5 attacks change.


Circulation warm-up

  • This consists of a loose walk-in for 5 to 10 minutes with various light movements for arms, legs and torso.
  • By doing this you actively bring the function of the heart, lungs, nervous system and muscular system to a higher level than the resting level.



  • Start and finish line, caps are scattered around the field.
  • The number of caps is the number of players in the team x 2.
  • Caps are brought to the end line one by one, the team that finishes first wins.

Place 1 or 2 ladders in a row, to create an exercise on length.

Perform a number of variations, starting with easy exercises and slowly working your way up to more difficult ones. Continuously ending with a 10 meter sprint

  • Start simple, with 2 feet continuously in the ladder.
    • Short quick movements
  • Next,
    • 1 foot outside ladder,
    • 2 feet inside ladder,
    • 1 foot outside the ladder.
  • hopscotch,
    • 1st box: only left foot.
    • 2nd compartment: both feet.
    • 3rd box: right foot.
    • etc
  • jump off your left foot, onto the left side of the ladder.
    • --> to the other side of the ladder, landing on your right foot (one square further).
    • Jump to the end in a slalom fashion.
  • Stand horizontally with your hands in the ladder.
    • And go sideways through the ladder, hands together continuously in one compartment.
  • Do it again, but with a push-up between the different squares.
  • Lateral knee lifts through the ladder
  • Place a pawn/stack of hats in every odd ladder square, which must be jumped over.
    • Continuous jumping, using both feet (arms in the air)


Circling around the field, doing something different each time.

  • Cross pass
  • knee lift
  • heels/buttons
  • sprint