Volleyball drills for technique warming-up

PURPOSE

Improve fitness and warm up

ORGANIZATION

Run in circles

IMPLEMENTATION

Run in circles around the field(leave about 2m between them)

1. when trainer claps 1 time - pump 1 time
2. when trainer claps 2 times - sliding dives
3. when trainer claps 3 times - a block jump
4. when trainer claps 4 times - turn around and short spurt

After each part, a short rest and then through again. Parts with * need a bench, 2 to 4 persons per bench

• Part 1:
  • 30 step-ups* (getting on/off the bench)
  • 15 push-ups* (feet on the bench)
  • 30 step-ups*(get on/off bench)
  • 15 push-ups* (feet on the bench)

• fixed line is ball direction: 1BH; 2pass; 3BH; 4BH; 5pass; 6BH
• vary the difficulty of ball 1 and 4
• when you reach the net you make a block jump
• broken line is running direction

• solid line is the ball direction: 1BH; 2pass; 3BH; 4tip; 5pass; 6BH; 7pass; 8BH; 9tip; 10pass
• vary in difficulty 4 and 9 || ball 1 and 6 hit ball
• broken line is running direction

After each part, a short rest and then through again. Parts with * need a bench, 2 to 4 persons per bench

• Part 1:
  • 30 step-ups* (getting on/off the bench)
  • 15 push-ups* (feet on the bench)
  • 30 step-ups*
• Part 2:
  • 30 east-west step-ups* (right foot on bench left foot next to it â€" left foot on it right foot next to it)
  • 10 squats jumps (bend knees and jump as high as possible while stretching)

• the number of players present are all outside the field of play.
• In the middle of the field there is a hoop with a number of balls in it.
  • 1 less than the number of players
• Players do a number of exercises, for example
  • planking
  • sit-ups
  • push-ups.
• when the players have completed these exercises, they lie on their backs.
• At the sign of the trainer they run to the middle, and try to conquer a ball.
• They keep on running until there is only one ball left.
• The winner of the game decides on a punishment for the other players.

• Make two teams and provide two thick mats.
• The goal is to push the thick mat with your team to the other side.
• After each push you have to return to the starting line.
• So the smartest thing to do is to make a run for it with your whole team and push against the mat at the same time.

• Make two teams.
• The goal is to get the ball to the other side of the line.
• You do this by standing in plank position and then pushing the ball to the other person who is standing further down in plank position.
• Then you run to the front and stand in a holding position and wait for the ball to come.
• The team that gets to the other side first wins.

• Play fanatically in pairs
• Make long series.
• Is that going well?
  • Try to hit the ball quietly every now and then.

• Coach throws from the net:
  • 3 players on the backline on their stomachs.
• Trainer hits the ball,
• 3 players stand up and trainer attacks/plays.
  • Nr. 1 of the trio defends,
  • No. 2 sets up and
  • No. 3 attacks
    • then next 3 team

• One player is tagged.
• When you are tagged, sit against the wall with one arm up. NOTE: legs in an angle of 90 degrees.
• When someone sits on your lap (=toilet) and "pulls" on your arm, you are free again.
• Change your ticker regularly.

Code cracking.

• 2 Teams against each other
• Exercise set 1
  1. 4x sprint over 1 half of field
  2. 10x situps
  3. 30 seconds planks
  4. 10x jump on the bench with both feet next to each other
• Exercise set 2
  1. 10x BH turn catch
  2. 10x BH OH sit catch
  3. 10x BH catch over net
  4. 40x service against the wall and catch

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• 5-minute laps around the field.
• Hamstring stretch.
• Ankle stretch.
• Groin stretch.
• Back stretch,
  • Stand tall,
  • step by step, hands on toes, starting with the chin on the chest.
  • Then slowly go down to the toes.
  • When the toes have been touched, slowly lift up and stretch all the way again.
• Planks on two elbows 3x20sec
• Planks on the side 2x20 left 2x20 right
• Push up 2x10
• Abdominals 2x10 Move elbows to knees.
• Warm up with ball