Volleyball drills for technique warming-up
series of exercises to train postural muscles
- hip crossover
- scorpion
- one-hundred
- left hand on right knee, right hand on right ankle, left leg extended (15 cm off the ground), shoulders off the ground -> change: right hand on left knee, left hand on left ankle, right leg extended. Calm movement!
- On hands/knees (shoulders - torso - legs rectangle). Turn right leg and right arm up towards the ceiling, hips together. From here, turn back, dog pose, swing left leg up, back to hands/knees. Repeat! Idem left.
- Side posture, upper leg stretched back, upper arm stretched forward. Bring hand to knee and stretch again. Repeat! Same as on the other side.
- Sit on right hip, right hand on the ground. From here up with left leg stretched towards ceiling and back again. Repeat! Same as left side.
- plank posture. From there, move foot by foot next to your hand and back again. Order: first right first, then left first (alternately).
- Three players on the back line.
- At about one meter from the sidelines you put a pylon.
- The other players stand around the field to pick up the balls.
- The trainer at the net throws the balls into the field at a high speed.
- It is up to the players to pass the balls back to the trainer, or at least to hit the ball.
- Then the players join in again at the back, and so they keep running and looking at the ball.
- The remaining players stand around the field to collect the balls played away and pass them back to the trainer.
- Expansion:
- Pawns further apart, throwing faster, hitting.
- 2 teams(6,8,10 or 12 players)
- 1 person in the field.
- Other players stand behind the back line in the waiting room.
- T puts ball in play in field A or B.
- You may only play the ball underarm.
- After playing the ball step out and someone in the waiting room takes your place.
- If you make a mistake, make sure you have the ball safe and go and cheer on your teammates.
- If everyone on a team has played away then you have a point.
You form groups of 4.
- You divide the group in 2 and you put them opposite each other at the net.
- They spar with each other after each action the player walks to the back line and taps the line.
- Tapping the line you can exchange with a dive, height jump ...
- 2 opposite each other, bend their knees in the sitting position and come up and kick forward with the left and right leg alternately.
Two persons face to face in a lying position. They push themselves up and give each other a hand slap (see photo)
- 3 lines a few meters apart.
- Each line has a name (apple pear or banana).
- The children start on a line.
- Trainer calls out a fruit and the children must run to that line as fast as they can.
- 2 teams stand in a large circle,
- in the middle there are balls (1 less than the number of pairs)
- Person A goes on the back of Person B
- When the trainer says yes, A jumps off his back and runs around the circle.
- In the meantime B has put his legs wide so that A can pass between them.
- A goes between the legs of B and picks up a ball as fast as possible.
- Etc. until there is a winner.
beaching:
- 2 equally sized groups on opposite sides of the net in a row,
- pass the ball and try to make a point, each person has 3 lives.
- superball:
- On one side of the net superballs(speaks for themselves).
2 players stand about 3 metres apart and play the ball to each other.
Variant with 3 players
- Same exercise, but one player stands between
- the other two and acts as distributor.
- Defense always goes to the player in the middle who then sets up the other player.
- This player passes the ball back to the other player who passes to the playmaker, and so on...
- After a while the middle (defender) player is changed.
- Per 2 spars,
- 1 person works,
- alternating between short drop and a smash,
- after 10x short and 10x smash exchange
Exercise 1
- Pass ball to defending player
- Around the post and defend again
Exercise 2
- Player on his belly on the 3 meter line
- Player at the net hits the ball throws up and hits the ball, player on his belly comes up and defends the ball
- step back and repeat
Exercise 3
- player stands on the backline with his back to the net
- player at the net calls yes and hits the ball or throws the ball short
- player turns around and defends or ducks the ball
Exercise 4
- player stands on a chair with a ball a little distance from the net
- second player tries to take the ball from his hands with a block jump