Volleyball drills for technique warming-up

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)

Everyone has a ball.
Various exercises:

1. Playing ball for themselves underhand.
2. Play ball for oneself overhead.
3. Play ball for oneself underhand with only the left arm.
4. Play ball for yourself underhand with only the right arm.
5. Play ball for self overhead with only the left hand.
6. Play ball for oneself overhead with only the right hand.
7. Play ball for oneself overhead and underhand alternately.

• Line up for trainer, trainer at the net.
• Player throws the ball, trainer plays/throws it back.
• Then player passes to trainer.
• Trainer throws the ball over the net.
• Player retrieves ball and closes in back.
  • NB! Ball speed is increasing until ball is hit.

• As a warming-up we play triangle tag.
• This game is played in groups of 4.
• The ticker must make sure that he can tick a specific other person.
• However, the ticker is blocked by the 2 other players who are holding the victim's hands.
  • The 3 non-tappers stand in a triangle.

• Make two teams.
• One player of the pair lies on one half, the other on the other half.
• The ball lies under the net, exactly in the middle, in between.
• At the signal of the coach, both players stand up, run to the back line of the field where they are lying.
• Then they run to the ball and pick it up.
• The one who picks up the ball (first), wins a point.

• There's a line on either side of the net.
• You run to the cap in the corner of the field, from there you go sideways to the next cap.
• From there you go sideways to the next cap.
• To the first cap you can also: lift the knee, heel-leg, cross pass, etc.

• 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 a block at position 3, move to position 2 or 4 (alternate) and a block again there.
• Then immediately step out to the defensive position on the 3-m line (with the cross move, immediately adopt a low stance and weight on the front feet).
• After the defensive position there are two options: either shuffle backwards towards the baseline or make a dive/roll towards the baseline. Optionally, an attack pass can be made towards the net first (with movement to the starting position for the attack pass).
• Depending on the team and their fitness level, increase the number of rounds the players have to make.

• The coach places a ball on the halfway line.
• On both sides of the net stands a team behind the backline.
• The players must try, by throwing/rolling balls against the ball on the half way line, to get the ball over the back line of the other team.
• The defending players can only stop the ball by throwing/rolling against it.

• 2 teams,
  • 1 with ball at the net,
  • 1 without ball on the backline flat on belly.
• Attacker calls his name, defender defends the ball (underhand thrown ball)
  • Then short ball on 3 meter line.
  • change after 10 balls

A short but intensive warming up to get the heart rate up and warm up properly.
This is completely without the ball.

• To start this warming-up we first start with 2 to 3 laps around the field.
  • This is to warm up the muscles a little bit.
• Then we stand in a circle.
  • And do the following exercises in order with a 10 count rest each time
  • 30 sec Jumping jacks; bend knees towards each other.
  • 30 sec Penalty bench; with the back against the wall and knees in an angle of 90 degrees.
  • 30 sec Push-ups; touch the ground with the nose.
  • 30 sec ...; from lying down position, jump and stretch, lie down again.
  • 30 sec Planks; do 2x.
  • 30 sec alternating Lunges; do 2x; alternating.