Volleyball drills for warming-up

  • Leg swing 20x forward left and right
  • Leg swing 20x sideways left and right

  • Lunge with twist: Big step forward, good to the ground, and rotate trunk to left and right 20x

  • Plank: 30 sec
  • Side plank: both 30 sec
  • 15 sit-ups both sides
  • 15 push-ups
  • 10 burpees

  • Stomp, slowly build up to 100% and loose to sprint

Arrangement of equipment:

  • The trainer stands with a large ball ready in his hands.
  • The players all hold a regular volleyball.

Course of play:

  1. The players throw their ball to the trainer.
  2. The trainer lets the ball bounce on his big air ball.
  3. The ball will bounce to different sides, the children try to catch the ball.

Arrangement of equipment:

  • marking discs/hats all over the field.

Course of play:

  1. Players walk around the field.
    Different walking forms: skipping, knees high, feet against poo, jumping, frog-jumping,...
  2. At the moment the trainer calls out a certain word, the players must put a hat on their head as quickly as possible.
    There is one hat less than the number of children there are.

Can also be done with ball; dribble (left, right, alternating), possibly with the hat on their ball.


2 goes over with pass.


  • Tap wall, fellow player may play 1x for himself.
  • Touching the line
  • Knee touching the ground
  • Touch the ground on the buttocks

Across the field do the following exercises repeat everything 2 times.

  • Loose arms in a dribble, forwards and backwards.
  • Toes in, toes out.
  • Hopping.
  • High jump.
  • Bounce, make very small skipping movements.
  • Knee hugs.
  • Lift your knee.
  • Lateral knee lifts.
  • Hopscotch, fast hopscotch.
  • Skater, skating movements.
  • Volleyball shuffle, left and right.
  • Sumo shuffle, kind of jumping jack but sideways.
  • Karaoke, cross passes but the leg that goes in front over the other leg goes up.
  • Backwards hip rotation, hip rotation from the inside to the outside and stepping out backwards in a lunge.
  • All team members line up and run in circles around the room.
  • Every time the trainer blows the whistle, the person in the back must run forward.
  • This continues until everyone has run forward once.
  • Individual exercise to improve ball feeling with one hand.
  • Each player has 1 volleyball, mini volleyball, tennis ball, juggling ball (or for advanced players a non round object; a light plastic container or light bottle for example, but can be used with anything).
  • The goal of the players is to keep the ball in the air by hitting it as many times as possible with only one hand.
  • Have the players count how many times they can do this per the 2 minutes per task.
  • Possible assignments:
  • - Underhand lobsmash
  • - Over your head
  • - Hit your leg afterwards with the hand you played with
  • - Clap your hands after touching them
  • - Lying down -> sitting -> standing (and back)
  • - Raising your knee/heel
  • - Against the wall
  • - In pairs one player under, the other over the net=
    Be creative! =
  • Possible exercise for several people. (see image)
  • One or more in the middle, the rest around it.
  • Setters play the ball somewhere around them, the rest have to make sure that the ball is returned to setters in X number of times.
  • Agree on how many times the ball can be played.
  • Exercise stimulates:
  • - Communication
  • - Reflexes
  • - Ball sense


The players choose a number combination and they do this warm-up:

  • 5 sit-ups
  • walk 5 revolutions
  • 5 pumps
  • lunges to the net
  • line tapping
  • knee lift back and forth
  • heel in the buttock
  • leapfrog
  • diving on the mat back and forth
  • Each player has a ball and dribbles down the hall.
  • At the sign of the trainer:
  • Throw ball up, head, catch
  • Throw ball up, knee, catch
  • Throw ball up, pass, catch
  • Throw ball up, pass, catch head
  • Throw ball up, pass, overhand, catch
  • Throw ball up, right shoulder, catch
  • Throw ball up, left shoulder, catch
  • Throw ball up, right shoulder, left shoulder, catch