Volleyball drills for technique warming-up
- 3 times to the net (forward and backward)
- 3 times to the net, behind 3 metres, to the net and sprint back
- 2 x back and forth knee lifts (left leg up, left arm up etc)
- Heels/Buttocks upper body straight 2x back and forth
- 2x back and forth sitting low in defensive stance sideways
- 3x standing fast footwork 9 meters, then sprint to 3 meters
1 - dive to 3 metres 2 - attack jump with stroke movement 3 - block on mid and left 4 - block at the same time as 3 block, get out and dive to the back line 2 times (left, right) 5 - low defence to 6 over the backline 6 - sprint back 3 times around
Loosen ankles, knees, hips, shoulders, neck, wrists
Abdominal exercises
sit ups, ankle taps, legs up, foot taps, knees to the left- sit ups, knees to the right- sit ups, hip cross over, Scorpion, planks left, planks right, planks
Play fanatically in pairs
- Player 1 is ready at the first pawn
- Then runs quickly around all the pawns sideways
- After the last pawn, sprint to the front where a ball is thrown by the trainer at around 3 metres.
- This ball must be passed from a standing position.
With more than 6 players, set up the track twice and let a teammate throw the ball in turns. Otherwise they stand still too long. Run the course 2 times.
- Ladder walk at a fast pace. With every step keep your heels off the ground.
- Slalom around the pawns.
- Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).
- Step under the net.
- Sideways past the net with head under net edge.
- Sprint diagonally to the back left.
- Walk around the pawn and sprint over the backline.
- Run back to starting position.
- 6 times to the net (forward and backward)
- 2x back and forth knee lifts (left leg up, left arm up etc)
- Heels/Buttocks straight up 2x times
- 2x back and forth sitting low in defensive position
- 2x cross pass back and forth.
Playing in pairs fanatically.
Block defend with dive
1 blocks first at the centre and then at the left front.
after the block, turns around and defends back the attack of 3.
then defends (in dive) short ball from 5
2 is next
Turn over: 1 to short ball, 3 to blocking, 5 to attack
- Watts relay:
- 2 (or more) groups competing against each other.
- For each group there is a cotton wool and that must be brought from one side to the other by means of a dive and blowing once.
- You may start as soon as the person in front of you taps you
- We play with 3 players on one field
- After passing the ball the player blocks and walks backwards through the ladder to connect with the other players
- on either side of the net.
- Players play a game in which the ball must be played over the net in one go.
- After playing the ball, walk forwards to the net and make a block
- If you get the ball on the ground near the opponent's sideline (trainers referee if it is close enough) the opponent must run around the opponent's field.
- You can only score behind the 3 meter line/ against the sideline/backline
A few turns on the loose
Knee prevention:
- Squats (2x12)
- Lunges (12 each side)
Back/pelvis prevention:
- Planks (side and straight plank) (20sec each)
- Side stance and leg raises (15x each side)
Shoulder prevention:
- Flat on the floor and arms at 90° and lift (15x)
- Hopping over the bank
- Slalom around the pawns.
- Attack pass to the net and shuffle backwards diagonally (3x attack pass and 2x shuffle).
- Step under the net.
- Sideways past the net with head under net edge.
- Make a dive across the field.
- Walk around the pawn and sprint over the backline.
- Run back to starting position.
Running in
- 3 x run
- 3 x run with arms waving
- 2 x sideways
- 2 x cross stride
- 2 x heels-buttons
- 2 x knee lifts
Loosening ankles, knees, hips, shoulders, neck, wrists
Abdominal exercises:
- sit ups
- knees 90 degrees, sit ups and your hands touch under your knee
- knees to the left, up
- knees to the right, up
- lie down, arms swing to your feet
- tap ankles
- planks
- mountain climbers
Practice
- fanatically playing in pairs
- Then player with ball at the net, passes ball on 7 m
- Then at 3 m on top and underhand
- After that at 7 m, at 3 m
- 5 red balls
Throw ball, run, pass and catch
- Row 1 players ready to play ball
- Row 2 players behind trainer with the ball
- Front pushes trainer ball in hand and joins row 1
- Trainer throws the ball into the field and player from row 1:
- Runs to the ball, 1x OH and then catch
- Runs to the ball, 1x BH and then catch
- Runs towards the ball,,1x OH, 1x BH and then catch
- Runs to the ball and touches it anyway : dive
- Bring ball to trainer
- High tempo and adapt to the player.
- Trainer chooses 4 (or 5) lines and numbers them 1, 2, 3, 4 etc.
- everyone stand on the outer line
- trainer calls out a line number and everyone runs to it
- do this a number of times
- at a given moment the last one who reaches the line falls off
- Until there is a winner.
- disadvantage of this is, that the lesser runners do not get better, because they fall off first.