Volleyball drills for warming-up

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condition strength

- 4 to 5 players on the back line
- at A: push-ups 10 x
- at B:blocking 10 x fast hopping
- for C: sideways between 3 meter line 10 x
- D: sit-ups 20 x


  1. Extend your arms out to the sides with your fists clenched and your thumbs up.
  2. Bend forward with your left leg extended until your upper body is completely horizontal while balancing on your right foot. Move your left leg and torso as one.
  3. Do the same with your right leg while balancing on your left foot.
  4. Repeat these movements several times, alternating between your left and right legs.

movement-prep-inverted-hamstring-4

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Each exercise (or choose a number) is done for 30 seconds followed by 15 sec rest:

- Knee lifts on the spot-
Wall sit and pass ball-
Push-Ups (each at their own level)
- Sit-ups (straight and/or oblique abs)
- Bench jumps:



a. 2 legs sideways with a bench in between. Then jump on and off.

b. Jump with 2 legs on the bench (sideways) and off again. Then to the left on the bench and off again. 30 sec on your own place.

- Abdominal muscles 1 minute (press navel into the ground)

- reverse push-ups, fingers towards the back 15x

- 60 sec planks (straight back)

- 15 x Swim

- Push-ups 20 x

- Squat 10 x

9 hoops; 3x3

Two teams, the teams have to run to the hoops and then lay down their stuff. The team that has three in a row first has won.

Make two equal teams. They have to pass the ball to each other 10 times. If you manage to pass the ball 10 times, you get a point.

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  • Field will be divided in 6 squares
  • 3 boxes per field
  • the trainer calls out a number between 1 and 6
  • the players run to the concerning section

These exercises can be done in many variations.

  • 2 equal groups
  • estaffete. so which group finishes first
    1. speed ladder
    2. under 'mat on benches
    3. through the hoop
    4. slalom through poles
    5. climb over a cupboard
    6. 3x push-ups
    7. 10x jump with 2 legs on bench
    8. touch the next one
    9. ATTENTION: to smuggle is to start over with the part (not the whole course of course)
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Each exercise is done for 30 seconds followed by 15 sec rest:

  • Knee lift on the spot
  • Wall Sits
  • Push-Ups (each at their own level)
  • Sit-ups (straight and/or oblique abdominals)
  • Bench jump
  • Squats
  • Lunges
  • Arm raises with water bottles
  • Planks (regular, or side)
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