Volleyball drills for warming-up


Goal : develop game insight for attack

  • A1 plays the ball to SV. 
  • Sv set-up to pos.4 where A attacks. 
  • At the moment A attacks, A1 plays a second ball to SV. 
  • B & B1 take care of the block. (B1 always starts from pos.3), L defense. 
  • Second attack of A. place ball. L stands on a mat. Where L is not standing should be played to. 

We try to grow into a match form. Block gets points when attack can be stopped. Attack when scored or ball on the mat. Defender when defended. 


Stand opposite each other in pairs:

  • 1 person has 2 tennis balls, the other 2 volleyballs.
  • The person with the volleyballs throws one ball high to the other person, to 1 of his 2 hands.
  •  That person has to throw the tennis ball in that hand low back to the other person
  • Always the same person who performs the first action

Stand opposite to each other in pairs:

  • 1 person has a tennis ball, the other a volleyball
  • Volleyball is replayed in 2 contact, high or low
  • The tennis ball is then replayed in 1 contact, low if the volleyball comes high, high if the volleyball comes low

Per 2 opposite each other:

  • Variation on previous exercise
  • If the volleyball is played high, it must be replayed directly in 1 contact (tennis ball is played low at the same time).
  •  If the volleyball is played low, it will be replayed in 2 contacts

Per 2 opposite each other:

  • Play ball as long as possible towards each other with only the arms.

  • Place a flag in the center of a circle. 
  • The circle will have pilons spaced every 75-100 cm, depending on the level of the player(s).
  • See also:
  • Divide the players over the circle between the pilons;
    • Start 'jogging' between the pilons (snake movement); 
    • Rotate arms in turns (warm up)
    • On indication of the trainer (whistle) short sprint to the flag in the middle and back again;
    • 2x whistle sprint to the outside
  • Next exercise :
    • Zig-Zag (from left to right) between the pilons,
    • Run sideways and make rainbows (knee up) with your left foot over each pilon.
    • Run sideways (inside) and make rainbows (knee up) over each pilon (with right foot);
    • Short dribble with the feet forward and backward between the pilons, but keep spinning.


Moving with the ball

  • Keep the ball in front of you and run / touch heels or thighs / lift your knees
  • Hold ball above your head and run sideways / crosspass
  • Keep the ball in front of you, make a big step forward and make sure your knees form an angle of about 90°. (Lunges)
  • Jump where you stand:
    • Stand with your feet shoulder-width apart. 
    • Concentrate on a point on the floor and hop up and down where you are standing.
  • Side jump: 
    • Stand up straight, keep your hands in front of you and jump from side to side.
  • Butt Kicks:
    • Stand up straight, and keep running in your place while your heel up touches your buttocks with every step.
  • High stepping: 
    • Raise the leg with the knee at a 90 degree angle. 
    • Quickly alternate with the other leg.
  • Standing bike crunches
    • Stand with your feet shoulder-width apart. 
    • Bring your knee to your opposite elbow. 
    • Go back to the starting position and repeat with the other side (belly / legs).
  • Sumo squat:
    • Stand with your feet 6-12 inches apart.
    • Stretch out your arms in front of you. 
    • Lower your body until your thighs are parallel to the floor. 
    • Return to the starting position and repeat the exercise (legs / buttocks).
  • Jumping without a rope:
    • Hold your arms along your side and pretend you're holding the end of a jump rope in each hand. 
    • Jump up and come down alternately on the ball of each foot, while at the same time turning your wrists as if you were letting a rope go around.
  • Jumping without a rope
    • Hold your arms along your side and pretend to be holding the end of a skipping rope in each hand. 
    • Jump up with 2 feet while simultaneously twisting your wrists as if you were making a rope go around.
  • Arm Swings clockwise:
    • Stand on the ground with your arms straight outstretched to the side at shoulder height. 
    • Move your arms quickly in large circles clockwise (arms).
  • Arm Swings counterclockwise:  
    • Stand on the ground with your arms straight outstretched to the side at shoulder height. 
    • Move your arms quickly in large circles counterclockwise (arms)
  • Toy soldiers:
    • Start with your feet shoulder-width apart. Keep your legs and arms stretched. 
    • Kick up your left leg until your right hand touches your toes. 
    • Repeat with the other side (belly / legs / arm / shoulder).


Divide "field" in 4 boxes. Exercise can be done with 2 persons at the same time, in which every player controls someone. The ball has to be played overarm, playing the ball high, and get to the other side like this.  ;

  • Divide the field in 4 boxes, playing the ball in every box at least 3 times.
  • Every player gets 2 turns, in which the best turn counts.
  • How far are you going to get

Directions for post holders

  1. Play up at least 3x per box: otherwise you cannot proceed to the next box
  2. The turn is over, when:
    1. the ball drops on the ground
    2. the player has both feet outside the box (1 foot outside the box is allowed!).
    3. the ball is not played high enough above the head (pay close attention!)
  3. Play at least 50 cm above the head.
  4. Every new turn start in the first box.
  5. The lines are part of the box (with regard to foot fouls outside the boxes).

Divide children in pairs; 1 counter and 1 performing the exercise

  • 4 hoops are in a square. The distance between the hoops is 5 meters. In every hoop is a ball. The player starts in a corner with a ball.
  • Change as many balls as possible, in which the ball has to be put in the hoop. The player has to look the same direction the entire time. 
  • Every player has 1 turn.
  • Count the number of ball changes in 45 seconds.

Directions for the counters

  • The balls have to be put in the hoops. If the ball rolls out, the player has to go back to put the ball back in the hoop!
  • All four hoops have to be processed in order. The player is not allowed to run between 2 hoops and change the balls!




The teams on the mats have to conquer 4 cones without being tagged in x number of minutes


- Pairs on the 3 mats (to be expanded to 2 pairs)
- 2 taggers between mats and cones
- 9 cones around a field's length from the mats.

Game explanation;

The pair on the mat has conquer a mat hand in hand or otherwise connected.
The taggers are going to try to tag the pair.
If one of the pair is tagged, they have to go back to their mat and try again.
The first at the four cones has one. The team with the least cones are going to be the taggers.
Set a time limit for an x number of minutes to keep the flow in the game.

  • The players are in a line at position 1.
  • The first makes a jump service (without ball), then runs diagonally to the net (position 4).
  • Here, he/she makes a block, shuffles backwards to the 3m line, and attacks.
  • Then, he/she shuffles to the middle and does the same. 
  • Keeps shuffling to the right and does the same here.
  • Makes a dive to position 1.