Volleyball drills for technique warming-up

simple running exercises for warming up, in which concentration and reaction also play an important role. Organisation: Pairs in an empty, marked out space.

Walk behind each other in a steady pace, criss-crossing the whole room. Number 2 follows every movement of number 1 as fast as possible, keeping about 1 metre distance. After a while change.

As a., but now the front runner tries to lose the back runner by sudden feints and/or tempo changes.

As a., but now other movements are also allowed: cross passes, jumping, lying down quickly and getting up again, etc.

Variations:

• Perform the same exercises with music
• Do the same exercises in groups of three or four. In this form, 'comical' situations will certainly occur now and then. It doesn't have much to do with korfball then.
• No more pairs: everyone walks freely through each other. The players walk towards each other, feint and then pass to the left.
• Like d., but now passing on the right
• Like d., but now they turn around each other and walk back.
• Special exercise for getting used to the hall: walk criss-cross through the whole hall, but not touching any line. Especially in halls with a lot of lines on the floor this is a good and fun exercise to get the 'contact with the hall' back in the legs.
• Like g., but now keep walking on the lines.

• running around the room and stretching

• Abdominal exercises:

• Legs left,
• elbow - knee,
• legs right,
• ankle on knee left,
• ankle on right knee,
• feet in the air - touch toes

In pairs, facing each other, start at the pawn. On command move sideways to the sideline. Start each in a different direction. Back to the other side and back to the pawn. Who touches the pawn first. At the same time the next pair starts. Make sure there is a change in the pairs.

When there are more than 9 players, double the number. (Also suitable for playing independently and setting out the next exercise in the meantime).

Ping Pong in the large, the thick mats are placed on the 4 benches so that together with 2 cabinets in the middle a large Ping Pong field forms.

• 2x running
• 2x sideways
• 2x cross pass
• 2x heels buttocks
• 2x knee lifts
• 10/15 count planks
• 20 sit-ups
• 10 push-ups

The field is divided into 6 sections, 1-2-3 etc.

The trainer calls out a number each time and the children run to this compartment. The last one to arrive in the compartment is out and sits on the bench.

Ladder walking at high speed. Can be extended with left-right stepping out of the ladder with one or two feet.

Slalom around the pawns.

Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).

Step under the net.

Sideways past the net with head under net edge.

Make a dive across the field.

Walk around the pawn and sprint over the backline.

Run back to starting position.

This is a test, will be deleted

Ladder walking at high speed. Can be extended with left-right stepping out of the ladder with one or two feet.

Slalom around the pawns.

Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).

Step under the net.

Sideways past the net with head under net edge.

Make a dive across the field.

Walk around the pawn and sprint over the backline.

Run back to starting position.

• players in certain position, trainer calls START and players sprint 3 to 4 steps to a line/net
  • players in 'athletics start' position
  • players on their stomachs with head in running direction
  • players on their stomachs with feet in running direction
  • players on their stomachs with dominant hand stretched forward
    • at the start they roll to the dominant side 1x, stand up and sprint

Ladder walking at high speed. Can be extended with left-right stepping out of the ladder with one or two feet.

Slalom around the pawns.

Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).

Step under the net.

Sideways past the net with head under net edge.

Make a dive across the field.

Walk around the pawn and sprint over the backline.

Run back to starting position.

• players in certain position, trainer calls START and players sprint 3 to 4 steps to a line/net
  • players in 'athletics start' position
  • players on their stomachs with head in running direction
  • players on their stomachs with feet in running direction
  • players on their stomachs with dominant hand stretched forward
    • at the start they roll to the dominant side 1x, stand up and sprint