Volleyball drills for technique warming-up

To really get warm at the beginning of the training, relays are ideal. My experience is that adults also enjoy them and a bit of competition is always good!

The warm-up

• The students stand in the field in a semi-circle.
• The pupils throw the ball to each other.
• The ball is always thrown to a different person, so not to the same person as who gave it to him/her.
• When a boy has dropped the ball on the ground, all boys have to run a circle.
• When the girls have thrown the ball on the ground then all girls have to run a circle.
  
  
• As a variation, you can throw in more balls so that the game goes faster and they have to run more often.

You can also give the students numbers 1, 2,. When someone from 1 drops the ball, group 1 runs a circle. When someone from group 2 drops the ball group 2 runs.

• Preferably 5/6 players per half.
• You throw the ball over the net in one go.
• The other player catches it and throws it back over the net the same way he caught it.
• When you have caught the ball you run to a wall and tap it.
• Your teammates have now moved on.

• 3 times 2 teams in triangle
• Chase the ball
• First with 1 ball, later with 2 balls.
• Pace high

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
  

• Trainer throws from the net:
  • 3 teams on the backline on the stomach
• Trainer hits ball, 3 players stand up and trainer attacks one of the trio defends, no. 2 setup and no. 3 attacks
  • after that next 3 team

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

Two teams of 3-4

• run
• bounce the ball on the right
• bounce the ball left

line up in two rows facing each other and start throwing up, joining the row on the other side by running over and tapping the back line (depending on the number of players)

• put ball in play; S set-up at front left,
• 1 diagonal attack
• when ball is over the net all players turn one spot
• defend diagonal attack on set-upper
• set-up on the left front, diagonal attack; etc.

POINTS OF ATTENTION:

• When turning around, quickly return to the starting position.
• all take care of the attacking side
• right front block straight ahead

• Sit on the ground with your legs spread and try to grab your ankles on both sides. Then legs together and then grab the ankles with both arms.
• Stretch your arms by bringing your left arm to your right shoulder. & vice versa.
• Planks. right side, left side and straight plank.
• abdominal muscles.
• Lunges, stepping out with your right leg and left leg.

Playing in pairs fanatically.

Block defend with dive

• 1 blocks first at the centre and then at the left front.

• after the block, turns around and defends back the attack of 3.

• then defends (in dive) short ball from 5

• 2 is next

• Turn over:

  • 1 to short ball

  • 3 to blocking

  • 5 to attack