Volleyball drills for technique warming-up

To make the abdominal exercises more fun, I sometimes do the following exercise.

• Have two players sit on the ground at about 2 meters from each other and let them pass the ball overhead.
• Every time they play the ball they have to move their backs back towards the ground and come back up with their abdominal muscles when the ball is played to them again.
• This will not always be a perfect game, but that is a good thing
• If they have to play the ball next to them, they will also immediately use the oblique abdominal muscles
• Make sure that you have some balls in your hand to give to them immediately when the ball rolls away, otherwise the intensity is too low.

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

• Two teams with 1 ball.
• Pass to each other and score against the bench.
• The one with the most points wins.

• Walk around the cones with 1 cone in the middle.
• When hitting the pawns dive to the middle.
• The first one who touches the pawn gets a point.

• Walk 3x back and forth in a runner's pace to the net
• Walk 3x back and forth in double-step to the net, waving your arms as you walk
• Cross walk to the net 3x (waving your arms along)
• 3x back and forth sideways to the net (arms swinging)

• 2 against 2, only throw.
• When you've thrown the ball over the net, run around the pawn.

• 2 groups,
• each group must pass in 10 and count out loud.
• Falling down = start over.
• Out of the field = ball for other team.
• Up to 3 points

• Start at the back line,
  • to the 3-meter line,
  • back to the baseline
• to the center line,
  • block jump,
  • dive,
  • back line

• Setting up the net
• Running around the room and stretching

• There are 16 or 20 hoops placed on the opposite side of the net.
• Two teams are made, forming a row next to each other. Everyone gets a colored cloth.
• The aim is to get 4 in a row in the hoops.
• The boys have to go under the net to put the cloths in the hoops to form 4 in a row.
• The first row that makes 4 in a row has won.
• Best out of 5...... The losers have to do 5 extra the back muscles.

• 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.