Volleyball drills for technique warming-up

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.

• A first there is one tagger
• The tagger has to tag as much children as possible.
• As soon as someone is tagged, he becomes a crab.
• The crab has to move on hands and feet with the belly upwards.
• As soon as a crab has tagged a walker, the crab is free again.
• After some time, someone else is appointed as tagger.

dribbling with the ball

• walking and dribbling through the hall
• Dribble on the spot with left leg front = right
• Dribble on the spot with right leg front = left
• dribbling alternately with left or right hand
• Sit down and stand up while dribbling

dribbling and hitting the ball.

• Hit the bal
• Let it bounce 1x
• Hit the ball etc
• Idem, but now hit alternately with right and left

1. Take a step to the right from an upright position, keeping your feet (and the rest of your body) pointing forward.
2. Lower yourselves with your upper body upright and your weight on your right foot. Lower as far as possible and keep your left leg stretched and your feet flat on the floor
3. Repeat the same movement with our left leg.
4. Repeat these movements a number of times.

1. Stretch your arms to the sides with clenched fists and thumbs up.
2. Bend over with your left leg stretched until your upper body is completely horizontal while you are balancing on your right foot. Move your left leg and your upper body in unison.
3. Do the same with your right leg while you balance on your left foot.
4. Repeat these movements a number of times, alternating between your left and right leg.