Volleyball drills for technique warming-up

• start at the back line (or choose other lines)
• tap 1 line to the front
• back to the starting line -> touch it
• 2 lines forward -> touch
• 1 line back -> touch
• 2 lines forward -> touch
• etc

• Walk slowly to the other side of the hall.
• One player indicates with a "yes" that the other players have to do an assignment.
• Another player gives the orders on the way back.
• The exercises are:
  • Tap the ground
  • Turn around your own axis
  • Jump up
  • Walk backwards
  • Heels (6 times)

• On your hands and feet, at the command backwards on your hands and feet
• Start with short dribble step (tripplings) to field 2, then continue to knee lift (high tripplings), to field 3, then hop and stretch jump (stretching the body). Remember arms --> 2 times back and forth
• Squats with arm swing, bend through the knees (weight back as if sitting on a chair) swing the arms down and as soon as you come back up with the arms, the body also comes back up to the toes.--> 10 times tempo, 10 times easy, 5 times super slow
• Handwalk. Put the hand flat on the ground and walk as far as you can with your hands in front of you, walk back with the hands to below the shoulder, press up then walk with the feet to the hands

pairs

• players stand opposite each other about 2-6 meter apart (players determine the distance)
• player 2 hits the ball to player 1
• player 1 passes the ball back
• player 2 gives a set up to player 1
• player 1 hits the ball
• player 2 passes the ball back
• player 1 gives set up
• etc

These exercises can be done in many variations.

• 2 equal groups of 5 to 6
• relay. so which group finishes first?
  1. speed ladder
  2. under 'mat on benches
  3. 10x skipping rope
  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)

• There is one ticker.
• Approximately 2 to 3 balls per 6 players.
• The scout must try to catch the participants without a ball as soon as possible.
• The persons who have a ball cannot be tagged.
• They must however be social and throw the ball to the person who is about to be tapped!
• If someone is tapped, then that person becomes the ticker.

walk from one side of the room to the other

first on the spot, then walk

• heels buttocks
• lift the knee
  • left knee up left arm up (and right the same)
  • left knee up right arm up (and vice versa)
• walk sideways
• finish with 2x sprint

walk from one side of the room to the other

first on the spot, then walk

• walk sideways
• heels buttocks
• lift the knee
• finish with 2x sprint
  

1. in pairs. 1 works the other has rest
   • bench up and down with 2 legs at the same time (3x 20 - if you can)
   • bench up and down, alternating left and right (3x 20)
2. Push-ups, remember that their backs are straight
3. Abdominal muscle:
   • ball in your hands, legs up and try to touch the toes with the ball (30x)
   • Place ball on the ground left and right of your body with your arms stretched out (both 30x)
4. Stand between 2 lines and move LAOW and touch the side lines

• 4 players stand in a square
• 5th player walks around it:
  • rotating 1 or 2 postions
  • counter clockwise or clockwise
  • player 5 may make it difficult
• square of 4 players follows the movement as a square

walk from one side of the room to the other and

• walk sideways
• heels buttocks
• knee lift
• finish with 2x sprint

• line up in 2 rows with the ball
• 1 player per row at a time
• every player walks to a line/or the net while playing OH
• every player walks to a line/or the net while playing bravely
• every player towards a line/or the net by holding up the ball with one fist
  • first to the right then to the left