Volleyball drills for technique warming-up

Circuit of strength exercises 2-4 x 20 sec work.

• Jumping jacks
• Bench Dips
• Sit-ups
• Climbing on bench
• Wall-sit

https://www.youtube.com/watch?v=nA-aXXA5ex8

• 1 ball per pair,
• replay in a pair
• Interrupt:
  • Technique explanation,
• variation: only overhand/only underhand.

Line up: several rows in a row behind the back line.

1. Sloth: sit with your back to the other side, legs extended. Pull with your hands to the other side.
2. Seal: flat on belly --> pull forward with hands to get to the other side.
3. Spiderman: on all fours, always moving the opposite hand and foot together: LH + RV & RH + LV
4. Bearwalk: on your hands and feet to the other side
5. Monkey walk: let your hands + arms hang down, almost to the ground (like a monkey) and so to the other side.
6. Peacock: stepping, quietly, every time bringing leg/knees up until they form a right angle with the upper body.
7. Kangaroo: same as peacock, but faster/more like skipping.

Variation:

1. Instead of doing it as a relay/race, the players can also walk around and on a certain signal perform the movement that belongs to a certain animal.
2. You can do the exercises on a whole field or on half a field.

Formation: circle/rectangle (on half a field)

1. Dribble with right hand
2. Dribble with left hand
3. Alternate dribbling
4. While dribbling, try to kneel down (knee by knee) --> sitting --> lying down

In pairs throwing the ball over in combination with body balance.

• Stand on 1 leg (solo exercise)
  • Throwing with 2 hands
  • Throwing with 1 hand

=> after each throw of the ball tap the ground (= bend forward + arms stretched = so tap the ground) + every 5 balls change legs per exercise

• Now throw the ball over with 2
  • With 2 hands: pass from the neck via a bounce to the other
  • With 1 hand: throw hard & tight.
  • With other hand: throw hard & tight.

=> After action: each person has 2 jars + 1 tennis ball. When they have thrown the ball to the opponent, he/she moves the tennis ball from one pot to the other.

Per 2, each has a letter A or B. We walk through each other and on the signal A goes B tapping or vice versa, the trainer decides.

Walking Variations:

• Walk backwards
• Move sideways
• Cross pass
• Hopping
• Heels against seat
• Knees up
• ...

Tap variations:

• Crawling through the legs
• Hare over
• Walk around the person
• Tapping the heels
• Performing a clap game/routine

• Everyone lines up in a plank position.
• The first person in the row
  • rolls the ball under the others,
  • goes to the other end of the line,
  • rolls the ball back and joins them in plank position.
• The new first person takes the ball and does the same.
• In this way the different groups have to cover a certain distance as quickly as possible.

Setup: 2 to 4 people in the square (made by, for example, 4 benches) with the balls, the rest around them.

• The people in the square throw the balls out of the square.
• The people around the square fetch the balls and throw/put them back in the square.
• The 'side' which, at the stop signal, has the least balls, has won.

variation on Kings Court: winners move to winners field, losers move out and 3 new players move in.

• 3 players per half (whole field)
• trainer puts 1st ball in field of new team
• max 2 plays per half
• no smashing, no jumping, no lobs
• communication per team is a necessity
• The whole field must be defended (is feasible).
• balls coming from the other side are not hard but placed.

• player1 throws in from behind the net:(3players)
  • 2 teams on the back line on the stomach
• Player1 hits the ball, 2 players stand up and coach attacks one of the pair defends, nr. 2 sets up and nr. 3 attacks
  • after that next 2 team player1 with player 2 etc.

• 2x around the field
• 3 times back and forth in a running pace to the net
• 3 times back and forth in runner's stride to the net, waving your arms while walking
• Cross walk to the net 3x (waving your arms along)
• 3x back and forth sideways to the net (arms swinging)