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Volleyball drills for

Running in circles and stretching

Each exercise (or choose some) is done for 30 seconds followed by 15 sec rest:

- Knee lifts on the spot-
Wall sit and pass ball-
Push-Ups (each at their own level)
- Sit-ups (straight and/or oblique abs)


-



Bench jumps:



a. 2 legs sideways with a bench in between. Then jump on and off.

b. Jump with 2 legs on the bench (sideways) and off again. Then to the left on the bench and off again. 30 sec on your own place.

Hip cross over 10x, scorpion 10x, planks 10x, squats 10x

Playing fanatically

The four quarter courts are numbered (see the triangles in the picture). The goal is for the team to reach field 1. You do this by making no mistakes! On each field stands a threesome or twosome.

The game starts with bringing the ball into the field. This can be done by the trainer, but a player can also throw the ball over the net.

The pair that receives the ball plays it back over the net three times (mandatory!), etc.
The team that makes a mistake goes out of the field (in case of 5 teams) or to field four (in case of 4 teams).
The other teams move one space forward.
So if the team in field two makes a mistake, it goes out, field three moves on to field 2, field 4 to field 3 and the 5th team goes to field 4.


After 10 minutes the game stops, whichever team is in field 1 is the winner!

warming-up-180

  • Players walk with the ball bouncing through the room
  • and must try to knock off the balls of the other players along the way.
  • The one who is left has won.
  • Players are given ribbons in knee pads and must try to take each other's ribbons.
  • When a player loses a ribbon, the trainer will give him a new one.
  • Who has collected the most ribbons, has won.
  • Goal: sit low.

Warming up with ball

with-ball

Moving sidewayssideways

without-ballWarm up for the school.

Team 2
: One player sits on the ground with legs wide and has the ball.
The other player is standing.

  • The sitting player rolls the ball 1x along the left leg and the standing player taps the ball back.
  • After this the ball goes past the right leg and the standing player moves with closing pass to this ball and taps it back.
  • This way from left to right on a good tempo.



  • Player A throws ball over the net.
  • Player B or C passes ball to other player
  • The other player quickly runs to the net and sets up the ball for the same player who passed.
  • This player tries to get a pawn off the bench with overhand play or a hitting move.
  • Change after 5 balls


Which pair or team has knocked off/handled the most pawns after X number of minutes?


pawns-of-the-bank

  • Player A throws ball over the net.
  • Player B or C passes the ball over the net.
  • The other player quickly runs under the net and sets up the ball for the same player who passed.
  • This player tries to get a pawn off the bench with overhand play or a hitting move.


Which pair or team has knocked the most pawns off the bench after X number of minutes?


  • 2 groups. Each group starts on a different side of the hall with quiet running.
  • When the trainer calls 'yes', the front player of the group sprints to the other group.

3 gives setup on 1 and 1 attacks on 2. 2 defends to 3, 3 gives setup on 2 and 2 attacks on 1, 1 defends on 3 and it starts all over again.


pearls-3-pcs

  • Quiet walk to the other side of the hall.
  • One player indicates with a "Yes" that the other players have to do an assignment.
  • Another player gives the orders on the way back.
  • The assignments are:
    • Tap the ground
    • Turn around your own axis
    • Jump up
    • Walk backwards
    • Heels (6 times)
    • Up on your hands and feet, at the command backwards on your hands and feet
  • Squats with arm swing, bend the knees (weight backwards as if you are sitting on a chair) swing the arms downwards and as soon as you come up with the arms again, the body also comes up to the toes.--> 10 times fast, 10 times easy, 5 times super slow
  • Handwalk. Put the hand flat on the ground and walk as far as you can with the hands in front, walk back with the hands under the shoulder, push up and walk with the feet to the hands