Volleyball drills for warming-up

  • everyone in a line with the ball between their feet
  • always jump with the ball between their legs
  • they jump to a cone, around it and back again.
  • tap the next one, etc.
  • additions: forwards, sideways, slalom, through the hoop
  • make it a competition

  • 2 teams,
    • 1 with ball at the net,
    • 1 without ball on back line flat on belly.
  • Attacker hits ball, defender defends on 7meter line,
    • Then short ball on 3meter line.
  • Line up in the middle of the field.
  • 1 person walks to the net (midposition) and blocks,
  • sideways to set/outside and block there.
  • 1 person remains standing on each side, creating a two-man block.


  • Spread over 3m line.
    • Pass the ball in a zigzag and follow through. See picture
  • Later play underhand, only overhand.
    • One side of the net underhand, other side overhand.

  • all the children walk in a line behind each other,
  • the last one runs slalom between the people until he is the first.
  • abs:
    • sit up
    • oblique sit up
  • back muscles:
    • lift left leg and right arm
    • hands under the chin
  • arm muscles:
    • spin around, pump
  • leg muscles:
    • sqaud, lunges
  • The players are evenly matched on one side of the pitch.
  • e.g. 4-4 they play in 3 contacts every time someone has played a ball that person runs to the back line and taps it and comes back so you play all the time
  • you can play this all over the field, inside the 3 meter line or outside the 3 meter line
  • Ladder walking at high speed. Can be extended with left-right stepping out of the ladder with one or two feet.
  • Slalom around the pawns.
  • Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).
  • Step under the net.
  • Sideways past the net with head under net edge.
  • Make a dive across the field.
  • Walk around the pawn and sprint over the backline.
  • Run back to starting position.



5 exercises (for each player 1 and after 2 min. change)

  • exercise 1: abdominal muscle and back muscle
  • exercise 2: jump on the bench
  • exercise 3: jump ropes
  • exercise 4: big step with left to front, then bend the knee (with ball)
  • exercise 5: wall sit
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