Volleyball drills for technique warming-up

condition and strength

- 4 to 5 players on the back line
- for A: push-ups10 x
- for B: attack run 5x
- for C: blocking 5x
- for D: sit-ups 10 x

Loosen ankles, knees, hips, shoulders, neck, wrists

Planks 10 sec, hip- cross over 10x, planks 10 sec, scorpion 10x, planks 10 sec, inverted hamstring 10x

Play fanatically

• Passing over:
• Ball always goes to the middle player
• Overhand pass. Middle player must play backwards and turn around immediately!
• Pass underhand. Middle player must play backwards and turn around immediately!
• Peppering where the pass goes to the middle player who sets it up.
• Diving balls indicated by middle player

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• A few laps
• Stand on the back line and dribble forward to the net. Dribble backwards to the backline. 2x
• Lift your knees and dribble back. 2x
• Dribble forward to the net, swinging your left arm forward. Back right arm swings forward. 2x
• Dribble forward to the net, swinging both arms forward. Back arms backwards 2x
• Walk sideways and switch legs. Back shoulder other side 1X
• Stand on your heels and walk about 4,5 meters. Then stand on your toes as high as possible and walk to the net.
• Start by explosively skipping eight times over a few meters before powering up (sprinting) to the back line. Skipping is a fast dribble on the front feet with a clear knee strike whereby the raised leg is horizontal and the heel just barely touches the ground. You roll over the ball of your foot towards your heel Keep the feet raised towards the shins and the ground contact short and fanatic. Back and forth 2x
• Back to the back line, you hop upwards actively and explosively, moving your arms along with you.

• everyone in a line with the ball between their feet
• always jump with the ball between their legs
• they jump to a cone, around it and back again.
• tap the next one, etc.
• additions: forwards, sideways, slalom, through the hoop
• make it a competition

• 2 teams,
  • 1 with ball at the net,
  • 1 without ball on back line flat on belly.
• Attacker hits ball, defender defends on 7meter line,
  • Then short ball on 3meter line.

• Line up in the middle of the field.
• 1 person walks to the net (midposition) and blocks,
• sideways to set/outside and block there.
• 1 person remains standing on each side, creating a two-man block.

• Spread over 3m line.
  • Pass the ball in a zigzag and follow through. See picture
• Later play underhand, only overhand.
  • One side of the net underhand, other side overhand.
    
    

• all the children walk in a line behind each other,
• the last one runs slalom between the people until he is the first.

• abs:
  • sit up
  • oblique sit up
• back muscles:
  • lift left leg and right arm
  • hands under the chin
• arm muscles:
  • spin around, pump
• leg muscles:
  • sqaud, lunges

• The players are evenly matched on one side of the pitch.
• e.g. 4-4 they play in 3 contacts every time someone has played a ball that person runs to the back line and taps it and comes back so you play all the time
• you can play this all over the field, inside the 3 meter line or outside the 3 meter line

• Ladder walking at high speed. Can be extended with left-right stepping out of the ladder with one or two feet.
• 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.
• Make a dive across the field.
• Walk around the pawn and sprint over the backline.
• Run back to starting position.

5 exercises (for each player 1 and after 2 min. change)

• exercise 1: abdominal muscle and back muscle
• exercise 2: jump on the bench
• exercise 3: jump ropes
• exercise 4: big step with left to front, then bend the knee (with ball)
• exercise 5: wall sit