Volleyball drills for technique warming-up

- 2 teams behind the three meter line
- defend, set up, and three meter attack
- when you have played the ball, you sprint to the net

VARIATION: instead of sprint:   block at the net
                                           duik naar achterlijn
                                           aanvalssprong

In a large circle:

• Turn ankles
• Spread arms and make small circles, increasing in size. Then back again. Start large, and then make smaller and smaller rounds
• Airplane. 10 seconds on every leg. 
• Planking: 30 seconds or 1 minute

• 9 hoops in a square  (3x3)
• 2 groups of 3
• everybody a vest/cloth 
• every team their own color
• first 2 of each group sprint to the hoops
• put their cloth in a hoop
• run back and tag the next
• the goal is to get 3 in a row
• if everybody has done it 1x, no cloths with be left
• everybody runs one more time, and now you can move a cloth
• the winner is the one who has 3 in a row the first, OR who is back the first (winning the relay race 2x)

Back muscles. Lie down flat on the floor face down. Place your hands on your back, and slowly get up as far as you can. Breathe out when you get up, and breathe in when you lie down again. Keep your eyes on the floor. We do this exercise 20 times. 

Stomach muscles. After the last exercise, we turn around and lie on our backs face upwards. Grab your partner and take place opposite him. Take a ball and throw it at the moment you clench both stomach muscles and get up. If this goes well, we increase the tempo 

The upper leg combo consists of 3 exercises that can be done in sequence. Pairs are formed, and you do three exercises with your own pair.

3 minute squats, bend legs as if you sit down. Buttocks to the back, back straight. Slower lower (preferably in 90 degrees) and come back up again. keep hands before body. Knees must not move past the toes. When coming up, keep tension on the legs. In the lowest position, the ball is played back and forth to the partner 

-2x2 minute Lunges, step with leg forward in 90 degree angle. Slowly bend your knees and come back up. Keep back straight and slowly lower so you can feel your buttocks.  When you are in the lowest position, throw the ball to the opposite player in the same position. 2 minutes left leg, and 2 minutes the right leg.

- 4 minute Steppen,   4 minutes Stepping,   place benches opposite each other and put 1 foot on the bench and back. Each time the same foot. Keep up for 2 minutes. Then change legs. Up and down...the last minute you jump on the bench with two feet at the same time. Throw the ball to the opposite player and he throws it back. If the one is on the bench to throw the ball, the other is on the ground and vice versa.

• 2x running
• 2x sideways
• 2x cross pass
• 2x heels-buttocks
• 2x knee lifting
• 10/15 seconds stomach/arm muscles
• 20 sit-ups
• 10 push-ups

• It is the  goal is to get 3 in a row
• 2 teams per game
• 9 hoops in a square (3x3)
• every team has 3 ribbons, every team has its own color
• the first of every team runs to the hoops and puts down ribbon
• quickly returns and TAGS the next
• the first player who has no ribbons left (they are in the square) can move a ribbon
• the first team that has 3 in a row, has won

• everybody on the line with the ball between the feet
• keep jumping with the ball between the legs
• variant 1:
  • jump with 2 legs towards a different line
• variant 2:
  • take 1 jump forward
  • make half a turn
  • make 1 jump backwards
  • make half a turn, etc
• variant 3:
  • place cones/hats and have them zigzagging
  • move sideways (face forward)
• make it a match

• alternately place hats left - right
• players have to move sideways and forward move 
• touch every hat
• return backwards
• first easily
• and with relay race

• Zig-zag between cones go back backwards 
• Zig-zag with shuffle pass. 
• Skate step/jump. 
• Sideways/skateboarding
  • left forward. 
  • right forward. 
• Turn back around cone
• Ah end relay race between 2 lines

• We play on the two outer fields
• In the centre field is a cone in the middle of the field
• on both sides of the net.
  • Players play a game in which the ball has to be played at once over the net
  • If you have played the ball, you skip sideways towards the cone, touch it, and join the back of the line.
    • if the group is larger than three, it can be expanded with block and then backwards  to the cone)
  • If you can get the ball on the ground in the opponent's field close to the side line (trainers decide whether it is close enough), the opponents have to walk around their opponent's field.

• Divide the group in two
• We use two halve fields per group.
• Everybody gets a peg on his knee protector.
• The idea is to collect as many pegs as possible by taking them from someone else.
• The exercise is intended to sit low, which on the front feet, improve feet work, and get warm.