Volleyball drills for technique warming-up

PURPOSE

Improve fitness and warm up

ORGANIZATION

Run in circles

IMPLEMENTATION

Run in circles around the field(leave about 2m between them)

1. when trainer claps 1 time - pump 1 time
2. when trainer claps 2 times - sliding dive
3. when trainer claps 3 times - tapping the net
4. when trainer claps 4 times - sprint a whole circle around the field

A cloth is hung over the net so that the players cannot see the opposing team. In this way a rally is played.

Which team has the best reaction?

• See picture.
• Take turns throwing the ball.
• After throwing the ball touch the back line and return to the same spot.
• Throwing good?
• Then everything underhand. Later all above hands.

• Player A has a ball.
• Player throws ball forward.
• Action during
  • Forward:
    • Left hand -> Right foot
    • Right hand -> Left foot
  • Reverse:
    • Left hand -> Right foot
    • Right hand -> Left foot

• On both sides of the net 1 person in the field.
• throw the ball over the net, try to score
• Get back in line.
• Touch the back line after you have been there.
• If this goes well try underhand

• With a pair 1 ball,
• First play up for yourself, then play to your pair. Overhand and underhand combination doesn't matter.
• After 5 minutes play above and underhand.

2 teams within 3 meters
coach puts ball in play
* players play the ball underhand over the net
player who has played; sprints to back line and back - etc.


VARIATION: instead of sprinting: 1 x dive behind 3 meter line or attack jump.

Goal of the exercise:
Looking for the ball in space.

Explanation of the exercise:
Everyone should stand in a circle. One person is crouching in the middle. This person counts to 20. Count the first 10 out loud and the last 10 in your head. When you reach 20, shout "Boom" very loudly. In the meantime the ball goes round in the circle. At 'boomer' the person who has the ball must throw the ball very high into the air. The yeller will have to catch the ball/bomb.

Adjustment per level:

CMV 1/2 small circle ball catchingCMV
3/4 Larger circle ball catchingCMV
5/6 Large circle ball passing and catching.
Extra Difficult! Players do not throw the ball around but play the ball around.

1. Start in the starting position with your face towards the ladder.

2. Step with your left foot into the first compartment of the step ladder and join your right foot (make sure your heels don't touch the ground).

3. Then move forward through the step ladder in the above manner.

4. Alternate the starting foot in turn.

5. Also try to do the exercise the other way around, so you start with your back to the ladder.

1. Start in the starting position facing the step ladder.
2. Jump forward with both feet at the same time. Your left foot ends up next to the first square of the ladder and your right foot ends up in the first square. You're making a ski movement.
3. Keep on jumping, your left foot now lands in the first square of the step ladder and your right foot lands next to the second square of the step ladder.
Make sure you are at full speed at the end of the ladder.


1. Start in the starting position facing the running ladder.
2. This exercise is performed with one foot only. Jump with your left foot into the first square and then hop forward diagonally with your left foot landing next to the second step of the ladder.
3. Hop to the second compartment and hop forward diagonally, landing on the right side of the third step.

4. At the end of the ladder, make sure you're at full speed, but watch your posture and land on the ball of your foot only (so the heel doesn't touch the ground).
5. Alternate the starting foot.

1. Start in the starting position with your face towards the ladder.
2. Jump with both feet into the first compartment of the ladder and immediately jump forward where your feet land next to the second step of the ladder.
3. You sprint to the second step of the ladder and jump forward but now land on the right side of the step. So you make a zigzag movement.
Make sure you're at full speed at the end of the ladder.

1. Start in the starting position, facing the ladder.

2. Step with your right foot into the first square of the ladder.

3. Pass your left foot behind your right foot and place it next to the first compartment of the step ladder diagonally behind your right foot.

4. Place your right foot next to the first box on the step ladder next to your left foot.
5. Step with your left foot into the second box of the step ladder and now step with your right foot behind your left foot and then place your left foot again next to the right foot.
6. Follow these steps for the whole ladder.


1. Start in the starting position, facing the ladder.
2. Step with your left foot into the first compartment of the step ladder and join your right foot in the first compartment of the step ladder.
3. As soon as your right foot is in the first compartment of the ladder move your left foot next to the first compartment of the ladder.
4. Jump with your right foot straight forward so that it ends up in the second compartment of the step ladder and join your left foot.
5. As soon as your left foot is connected, jump with your right foot next to the second compartment of the step ladder.
6. Follow the above steps for the rest of the step ladder.

• Divide the teams on both halves of the field,
  • inside the 3-yard line
• Trainer throws in the ball and the teams play the ball across it to each other in 1, 2 or 3 plays,
  • try to score.
• Every player who has played the ball taps the back line and comes back into the field

• Trainer throws in from the net and 3 players are lying on their stomachs on the backline
• Trainer hits the ball, 3 players stand up and the trainer throws the ball over the net
• the 1st person of the trio defends, nr. 2 gives a setup and nr. 3 attacks

• then next 3 team

• Players in a circle arm in arm. In the middle pawns,
• Try to get the other to a cone by pulling.
• Who touches a cone gets a penalty.
• At 5 points you get a penalty and you have to push the other one.