Volleyball drills for technique warming-up

• Play fanatically in pairs
• Then player with ball at the net, gives ball at 7 m,
• then at 3 m overhand, underhand,
• Then 5 red balls

• The thigh combo consists of 3 exercises done one after the other.
• Pairs are made and with your own pair you do the three exercises.
  • 3 minutes Squads, bend legs as if sitting on a chair. Backs to the back, back straight. Slowly lower yourself down (preferably a 90 angle) and come up. Knees should not go past the toes. Keep tension on the legs while coming up. In the lowest position the ball is passed to the partner and back.
  • 2x2 minutes Lunges, step with leg forward in an angle of 90. Slowly sink through the knees and come back up. Keep back straight and lower slowly so you can feel your buttocks. When you are in the lowest position, throw the ball to the opposite neighbor who is in the same position. 2 minutes left leg and 2 minutes right leg.
  • 4 minutes Stepping, Put the benches opposite each other and put 1 foot on the bench and back. The same foot each time. Keep this up for 2 minutes. Then switch legs. On and off.....
    • The last minute you jump on the bench with two feet at the same time. Throw the ball over to your opposite neighbor and he throws it back. When one is on the bench with the ball to throw the ball the other is on the floor and visa versa.

• Back muscles.
  • Lie flat on the floor with your face down.
  • Place your hands on your back and slowly come up as far as you can.
  • Keep your eyes on the floor.
  • We do this exercise 20 times.
• Abdominal muscles.
  • After the previous exercise, we turn around so that we are lying on our back, face up.
  • Grab your partner and face him.
  • Take a ball and throw it over at the moment you both tighten your abdominal muscles and come up.
  • After this goes well, increase the pace.

• 2 sides spread over 3 meter line,
• throwing the ball over the net to the next player,
• after you throw up,
• touch the back line and get back in position.
• After a few minutes play overhand, then underarm.
• After a while, choose your own position, but always play to the same person.

• trainer throws the ball
• Pass the ball to the trainer
  • player runs to the net,
  • makes an offensive jump,
  • goes under the net, makes a block,
  • then dives to the backline
  • Runs back in sprint
  • and connects at the back
  • Variation: running back with cross passes, etc.
  • Variation: trainer serves a quiet ball.
• Order:
  • pass,
  • Player runs to the net and catches the ball,
  • Gives the ball to the trainer,
  • Runs to the backline,
  • Touch the backline and sprint back to the backline.
  • Variation: with overhand ball

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

• 3 times back and forth in a runner's stride
• 3x back and forth in runner's stride with arms waving
• 2x back and forth in side steps
• 2x back and forth in cross stride
• 1x back and forth heel strike
• 1x back and forth lifting of knees

Cycle of core stability exercises. Plank, side plank, superman, standing superman.

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

Assume 2 teams

Person 1 throws the ball over the net (width of the field) person 2 catches the ball, person 1 moves 2 steps sideways.

Person 2 throws in the ball and person 1 catches the ball. Person 2 now moves 4 steps, etc.

Variations: throw the ball on to the 3 meter line, throw the ball on to the 7 meter line and walk back to the 3 meter line, pass the ball on to the other person and the other person passes on the ball to him/herself and catches it.

• Row 1 players ready to play ball
• Row 2 players behind trainer with ball
  • Front pushes trainer ball in hand and joins row 1
• Trainer throws the ball into the field and player from row 1:
  • Runs towards the ball, lets it bounce 1x, 1x OH and then catches it
  • Runs to the ball, lets it bounce 1x, 1x BH and then catch
  • Runs to the ball, let it bounce 1x, 1x OH, 1x BH and then catch
  • Runs to the ball, does not bounce, and touches it anyway : diving
• Connect with ball in the back of line 2
• High tempo and adapt to the player.