Volleyball drills for warming-up

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  • Ladder walk at a fast pace. With every step keep your heels off the ground.
  • 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.
  • Sprint diagonally to the back left.
  • Walk around the pawn and sprint over the backline.
  • Run back to starting position.

course-5

  • 6 times to the net (forward and backward)
  • 2x back and forth knee lifts (left leg up, left arm up etc)
  • Heels/Buttocks straight up 2x times
  • 2x back and forth sitting low in defensive position
  • 2x cross pass back and forth.
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Playing in pairs fanatically.

Block defend with dive

respond-4
  • 1 blocks first at the centre and then at the left front.
  • after the block, turns around and defends back the attack of 3.
  • then defends (in dive) short ball from 5
  • 2 is next
  • Turn over: 1 to short ball, 3 to blocking, 5 to attack
  • Watts relay:
  • 2 (or more) groups competing against each other.
  • For each group there is a cotton wool and that must be brought from one side to the other by means of a dive and blowing once.
  • You may start as soon as the person in front of you taps you
  • We play with 3 players on one field
  • After passing the ball the player blocks and walks backwards through the ladder to connect with the other players
  • on either side of the net.
    • Players play a game in which the ball must be played over the net in one go.
    • After playing the ball, walk forwards to the net and make a block
    • If you get the ball on the ground near the opponent's sideline (trainers referee if it is close enough) the opponent must run around the opponent's field.
    • You can only score behind the 3 meter line/ against the sideline/backline

A few turns on the loose

Knee prevention:

  • Squats (2x12)
  • Lunges (12 each side)


Back/pelvis prevention:

  • Planks (side and straight plank) (20sec each)
  • Side stance and leg raises (15x each side)


Shoulder prevention:

  • Flat on the floor and arms at 90° and lift (15x)
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  • Hopping over the bank
  • Slalom around the pawns.
  • Attack pass to the net and shuffle backwards diagonally (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.

course-4

Running in

  • 3 x run
  • 3 x run with arms waving
  • 2 x sideways
  • 2 x cross stride
  • 2 x heels-buttons
  • 2 x knee lifts


Loosening ankles, knees, hips, shoulders, neck, wrists

Abdominal exercises:

  • sit ups
  • knees 90 degrees, sit ups and your hands touch under your knee
  • knees to the left, up
  • knees to the right, up
  • lie down, arms swing to your feet
  • tap ankles
  • planks
  • mountain climbers


Practice

  • fanatically playing in pairs
  • Then player with ball at the net, passes ball on 7 m
  • Then at 3 m on top and underhand
  • After that at 7 m, at 3 m
  • 5 red balls


Throw ball, run, pass and catch

  • Row 1 players ready to play ball
  • Row 2 players behind trainer with the ball
    • Front pushes trainer ball in hand and joins row 1
  • Trainer throws the ball into the field and player from row 1:
    • Runs to the ball, 1x OH and then catch
    • Runs to the ball, 1x BH and then catch
    • Runs towards the ball,,1x OH, 1x BH and then catch
    • Runs to the ball and touches it anyway : dive
  • Bring ball to trainer
  • High tempo and adapt to the player.



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  • Trainer chooses 4 (or 5) lines and numbers them 1, 2, 3, 4 etc.
  • everyone stand on the outer line
  • trainer calls out a line number and everyone runs to it
  • do this a number of times
  • at a given moment the last one who reaches the line falls off
  • Until there is a winner.
    • disadvantage of this is, that the lesser runners do not get better, because they fall off first.
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