Volleyball drills for warming-up


Set up net

Run rounds around the hall and stretch


  • Line 1 players ready to stop ball
  • Line 2 players behind trainer with ball
    • Front player puts ball in hands trainer and joins line 1
  • Trainer rolls ball and player from line 1:
    • Stops ball with right hand
    • Stops ball with left hand
    • Stops the ball with the foot
    • Runs around and sits in front of the ball, and lest ball roll between the legs
    • Runs around and lies down in front of the ball and holds the ball still with stretched arms
  • High tempo!

Stomach muscle exercises:

20 x up, 20 x up, hold, 10 x up in 3 steps, 5 x up in 7 steps

10 x squats, 10 x burpies, planking, push ups

  • quintet with 1 ball. 1 player is at the net
  • Opposite him/her is a trio next to each other
  • If the ball thrower throws a ball to the middle, the middle player passes the ball back and everybody remains.
  • If the ball is thrown left, the player passes the ball back and changes left for mid 
  • If the ball is thrown right, the player passes the ball back and changes right for mid 

Which trio keeps this up the longest.
If a ball is missed, the player that made the mistake leaves the field, and a new player comes in the middle.


After every part a short rest and continue. For parts with *, a bench is required, 2 to 4 persons per bench

  • Deel 1:
    • 30 step-ups* (step up/down bench)
    • 15 push-ups* (feet on bench)
    • 30 step-ups*
    • 15 spiderman push-ups (pull up 1 leg as a frog at the same time as push ups)
  • Part 2:
    • 30 east-west steps-ups* (right foot on bench, left foot besides, then left foot on right foot besides)
    • 10 squats jumps (bend the knees and when stretching jump as high as possible)
    • 30 east-west steps-ups* 
    • 10 squats jumps
  • Part 3:
    • 20 sideways shuffles over 4 meter
    • 10 slit-squat jump (jump, and bend 1 knee, each time a different knee)
  • Part 4:
    • 20 forward and backward sprints over 4 meters 
    • 10 squats jumps


  • Player A throws the ball over the net.
  • Player B or C passes the ball over the net.
  • The other player quickly runs underneath the net, and sets up for the same player that passed.
  • This player tries to hit a cone from the bench with overarm player or a hitting movement.

Which pair or which team has hit the most cones from the bench after an X number of minutes? 

  • The cards of a complete deck (including jokers) are placed face down on the ground at a central spot in the playing area.
  • The players are divided over 4 teams in the 4 corners of the playing area.
  • Every team has to collect different kind of cards: hearts, diamonds, spades, clubs.
  • After signal, the first player of every team can go to the central point to collect 1 card.
  • The player turns one card, and has to take it if it is the right kind (or a joker).
  • If it is the wrong kind, he has to put it back face down.
  • The next player can leave if he is tagged (relay race).

Which team is first in showing a line of 13 cards of their kind?

A large, thick mat in the middle of the field.

Surrounded by obstacles to hide behind.

A number of kids is on the mat and have to try to throw the other kids off the mat with the balls.

The other children have to try to get completely around the field before they can hand in, for example, a dot or a ring as a point.


Balls, thick mat, obstacles such as chest or carts, and dots or hats to be used as points.

  1. Stand up straight with your feet a bit wider than a shoulder's width apart.
  2. Grab your feet at the toes, while keeping your legs stretched.
  3. Move your hips downwards until between your ankles and move your breast forward.
  4. Move your hips back up again until your legs are stretched. Keep your back straight and keep holding your toes.


drop-lunge-1Start from an upright position

  1. Place your left foot diagonally behind your right foot, at a distance of about 60 cm.
  2. Rotate your hips back in the direction your right foot is pointing.
  3. Lower your right leg and keep the heel of your right foot on the ground
  4. Return to the starting position and repeat the movement with your other body half.
  5. Repeat these movements a number of times.
  1. Make a step backwards with your right foot from an upright position.
  2. Turn your torso towards your left knee, while you reach up as far as possible with your right hand.
  3. Turn back, get back up again, and repeat the same movement with the other side of your body.
  4. Repeat these movements a number of times.