Volleyball drills for warming-up

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  • We play on the two outer fields
  • In the centre field is a cone in the middle of the field
  • on both sides of the net.
    • Players play a game in which the ball has to be played at once over the net
    • If you have played the ball, you skip sideways towards the cone, touch it, and join the back of the line.
      • if the group is larger than three, it can be expanded with block and then backwards  to the cone)
    • If you can get the ball on the ground in the opponent's field close to the side line (trainers decide whether it is close enough), the opponents have to walk around their opponent's field.
  • Divide the group in two
  • We use two halve fields per group.
  • Everybody gets a peg on his knee protector.
  • The idea is to collect as many pegs as possible by taking them from someone else.
  • The exercise is intended to sit low, which on the front feet, improve feet work, and get warm.
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  • A first there is one tagger
  • The tagger has to tag as much children as possible.
  • As soon as someone is tagged, he becomes a crab.
  • The crab has to move on hands and feet with the belly upwards.
  • As soon as a crab has tagged a walker, the crab is free again.
  • After some time, someone else is appointed as tagger.

dribbling with the ball

  • walking and dribbling through the hall
  • Dribble on the spot with left leg front = right
  • Dribble on the spot with right leg front = left
  • dribbling alternately with left or right hand
  • Sit down and stand up while dribbling

dribbling and hitting the ball.

  • Hit the bal
  • Let it bounce 1x
  • Hit the ball etc
  • Idem, but now hit alternately with right and left
  1. Take a step to the right from an upright position, keeping your feet (and the rest of your body) pointing forward.
  2. Lower yourselves with your upper body upright and your weight on your right foot. Lower as far as possible and keep your left leg stretched and your feet flat on the floor
  3. Repeat the same movement with our left leg.
  4. Repeat these movements a number of times.

Usually, the arms are left beside the body or are stretched above the head.
Some volleyball players perform this exercise with their arms stretched forward as if they want to play a ball underhand.

movement-prep-lateral-lunge-1

  1. Stretch your arms to the sides with clenched fists and thumbs up.
  2. Bend over with your left leg stretched until your upper body is completely horizontal while you are balancing on your right foot. Move your left leg and your upper body in unison.
  3. Do the same with your right leg while you balance on your left foot.
  4. Repeat these movements a number of times, alternating between your left and right leg.

movement-prep-inverted-hamstring-3

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  1. Bring your hands to the ground from an upright position and keep your legs stretched.
  2. Take small steps forward with your hands until you cannot go any further..
  3. Then move your feet towards your hands until you cannot go any further. Take small steps, only using your ankles to walk.
  4. Repeat these movements a number of times.

movement-prep-hand-walk-1

  1. Stand on hands and feet, and move your feet towards your hands so your legs and upper body make an angle of around 90 degrees.
  2. Place your right foot over your left heel.
  3. Press your left heel towards the floor and at the same time pull up your left toes towards your left shin.
  4. Maintain this position for a moment and bring your heel up again. Repeat this movement a number of times with the same foot.
  5. Then repeat this movement a number of times with your other foot.

movement-prep-calf-stretch-1

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  1. Lie down flat on the ground on your belly and stretch your arms to the sides.
  2. Bring your right foot to your left hand and keep your upper body, arms, and left hip in contact with the floor.
  3. Go back to the starting position and then bring your left foot to your right hand.
  4. Repeat these movements a number of times.

movement-prep-scorpion-1

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