Volleyball drills for warming-up


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.


  1. Take a large step forward with your right foot from an upright position
  2. Put your left hand on the ground, at a shoulder's width distance beside your right foot, and divide your weight over your left hand and right foot.
  3. Bend your right arm, and bring your right elbow to the ground between your left hand and your right foot.
  4. Put your right hand next to your right foot. Do this on the outside, and not on the side here you previously had placed your elbow.
  5. Raise your hips, stretch both legs, and have your right foot point upwards.
  6. Return to the starting position and repeat the same movement with your left foot and right hand.
  7. Repeat these movements a number of timesmovement-prep-forward-lunge-forearm-to-instep-1


Basic exercise:

  • Trainer throws the ball, player catches the ball and puts it in the cart.
  • Then the player goes to the ladder, goes through it, and joins the next line. 


  1. Throw difficult balls (left and right, front and back).
  2. Play underhand for themselves and catch.
  3. Two players get ready next to each other and have to call let go.
  4. A setupper is added who has to catch the underhand ball.
  5. An attacker is added who has to play the setupper's ball over the net.



  • Make trios
  • Each trio has a ball.
  • Player in the middle keeps running an 8. Every time this player comes in the middle, a ball is thrown:
    • A throws (or plays overarm) the ball to B (in the middle)
    • B throws the ball underhand back to A and then runs around A until he is back in the middle.
    • Meanwhile, A plays the ball to C
    • C returns the ball overarm to B.
    • B plays the ball underhand back to C and then runs around C until he is back in the middle.
    • Enz.
  • after 2-3 minutes the player in the middle is changed. 


  • To make it simpler, player A and C can throw instead of playing overarm. Could be underhand throwing/catching or overarm throwing/catching.
  • To practice standing still when playing/throwing, player B can throw and catch underhand.  


Divide over 3m line. Throw ball in zig-zag pattern and follow. See picture.
Later, play underhand, only overarm. One side of the net underhand, other side overarm.



The four quart fields have been numbered (see triangles in picture) The goal is to reach field 1 as a team by not making any mistakes!

The game begins with bringing the ball into the field. This can be done by the trainer, but also a player can throw the ball over the net.

The pair that receives the ball plays the ball over the net by playing three times (mandatory!) etc..
The team that makes a mistake leaves the field (in case of 5 teams) or goes to field four (in case of 4 teams).
The other teams rotate a field.
So when the team in field two makes a mistake, they leave the field, field 3 rotates to field 2, field 4 to field 3, and the fifth team goes to field 4 .

After 10 minutes the game stops, and the team in field 1 is the winner!


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