Volleyball drills for warming-up


warm up 2 laps, half lap of knee lifts, half lap of heels/legs, side and sprint.

  • 2 sides spread over 3 meter line,
  • throwing the ball over the net to the next player,
  • after you throw up,
  • touch the back line and get back in position.
  • After a few minutes play overhand, then underarm.
  • After a while, choose your own position, but always play to the same person.

These exercises can be done in many variations.

  • 2 equal groups
  • relay measurement. so which group finishes first?
    1. jump over bench
    2. through the hoop
    3. slalom through poles
    4. 3x push-ups
    5. 10x jump with 2 legs on the bench
    6. touch the next one
    7. ATTENTION: to smuggle is to start over with the part (not the whole course of course)
  • Player at the net left in front a left back
    • with more than 5 per side also a mid back there
  • On the right front on the same field 2 attackers.
    • who hit balls to the defence
  • 4 at the back line and 4 at the net with the ball.
  • You pass on the left after the action you dive to the back line. And then turn right.
- 1 throws the ball with block jump to 2 in the backfield
- 2 defends for himself and goes to the net
- 1 after the throw to the backfield
- 2 throws with block jump to 1, Etc.
VARIATION: instead of block: calm attack inside 3 meter
or: calm attack behind 3 meter
or: calm serve 6 meter line


- 2 teams behind the three meter
- defend, set-up and three-meter attack
- after you have played the ball, sprint to the net

VARIATION: instead of sprinting: block at the net, dive to backline & attack jump
  • All children stand in a defined field.
  • Two taggers stand outside the field with one ball.
  • The taggers must try to catch the children in the field with the ball.
  • => if tapped: join the catcher



condition strength

  • 4 to 5 players on the back line
  • for A: push-ups 10 x
  • B: 10x jump high with knees lifted
  • C: sideways between 3 meter line 10 x
  • at D: sit-ups 10 x