Volleyball drills for technique warming-up

• 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

• 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.

• 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.