Volleyball drills for warming-up

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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

movement

  • Trainer stands with ball carrier at the net
  • Players divide into 2 groups
  • 1 group stands on the left side of the field other group stands on the right side of the field


  • Trainer throws the ball alternately left and right of the field,
  • players have to catch the ball and put it back in the cart and then close again on the other side.
  • Extension: players can play reception to the net and catch the ball themselves.



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  • Play fanatically in pairs
  • Then player with ball at the net, gives ball at 7 m,
  • then at 3 m above, below,

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
    • 30 sec bench (with the back against the wall and knees in an angle of 90 degrees)
    • 30 sec push-ups
    • 30 sec crunch (abdominal muscles)
    • 30 sec Squats
    • 30 sec planking
    • 30 sec alternating Lunges First left and right or vise versa
      • we do this two times


Make pairs.

Each pair 1 ball.

1 person throws the ball. the other person plays the ball back overhand with hard contact.

change after 20 balls.

step 2: pass to each other with the hard contact technique.

3 players stand ready. the other 3 take turns serving a ball over the net.
One player passes, one player sets, one player catches.
After finishing they rotate one place: catcher becomes server, server becomes passer.

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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).

Around the pole

3x block jump pos 2, 3 and 4. (In between, move sideways).

Make a dive across the field.

Walk around the pawn and sprint over the back line.

Run back to starting position.

warm-up-course

  • Everyone on a line with the ball between their feet.
  • always jump with the ball between your legs
  • Variant 1:
    • jump with 2 legs towards another line
  • variant 2:
    • do 1 jump forward
    • turn half a turn
    • do 1 jump backwards
    • turn half a turn, etc.
  • Variant 3:
    • put pawns/hats down and let them zigzag
    • move sideways (face forward)
  • make it a competition


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  • Doubles,
    • replay OH
    • replay BH
    • replay OH+BH

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