facebook pixel

Volleyball drills for

  • On each half of the pitch there are 2 benches, in the width of the field.
  • Start with slalom around the benches, from half court to half court and back again.
  • Instead of walking between the benches, do the connecting pass with the bench.
  • Idem cross pass.
  • Jump over the benches.
  • Balancing over the benches:
    • Move left and right leg next to the bench.
    • 1x 2-person and 3x 3-person per bench.
    • Skip step alternately.
    • 2 feet equal.
    • Li/re on, li/re off.
    • Various other exercises.
  • 4 benches, in pairs to the other side, next pair can as soon as the first bench is free.
  • Each pair starts on the other side of the same bench.
  • Walk across the bench, pass each other in the middle.
  • Walk along the bench, jump in the middle and clap hands together, then the next bench.
  • Everybody hops over the bench 4 times with hands on the bench. (move towards each other)
  • Each a ball, walk over the bench, pass each other in the middle, while bouncing the ball.
  • Bounce the ball, walk along the bench, jump in the middle and clap hands together.
  • One ball in pairs, each on one side of the bench.
  • Pass the ball while going from right to left (always closer to the middle and then further away again).
  • Move sideways.
  • Idem one side underarm return.
  • Play one side overhead.
  • 2 teams make sure you throw the players of the other team.
  • You are not allowed to run with the ball, fend off the volleyball way or head on.
  • Hitting someone on the ground is not allowed.
  • If you are the only player left, you may dribble the ball.
  • Objective:
    • Develop ball sense, be able to control ball close to your body.
  • Everyone has their own ball, can be combined with a warm-up.


  • Let the ball bounce on your right fist.
  • Up to maximum eye level.
  • Arm is stretched out and is almost horizontal.
  • Stay in one place as much as possible.
  • Later on, alternate bouncing with your left hand.
  • Now do the same while following the yellow lines in a certain pattern.
  • The person in front chooses the route (watch out for rear-end collisions!); who wants to take this role? (requires even more concentration and a sense of responsibility a la captain's role)


  • Play the ball with only your right hand above your head, up to a maximum of 30cm higher than your hand
  • Your upper arm is pointed 45 degrees upwards and your forearm 45 degrees in the other direction; this brings your hand above your shoulder again.
  • The ball is played mainly with your wrist and forearm; stay in one place as much as possible.
  • Later on, alternate with the left hand.
  • Afterwards also in pattern.


  • Play the ball in a fixed routine for yourself, for example:
  • Square:
    • Underhand R, overhand R, overhand L, underhand L, underhand R, ...etc. (change later to the right)
  • Cross:
    • Lower hand R, upper hand L, upper hand R, lower hand L, lower hand R, ...etc.


  • In teams of four (preferably) with each its own ball.
  • Stand in a square; all equally spaced.
  • Throw the ball to the next person and catch the ball that is thrown to you.
  • First throw underhand and catch underhand; then throw abovehand and catch abovehand.
  • Then expand by passing 1 ball.


  • Choose a spot opposite the wall.
  • Sit in front of the wall with your feet against the wall.
  • Play overhead against the wall. (Ball just above eye level)
  • Pay attention to the movement of the wrist and a little bit of the forearm.
  • The ball will only bounce about 10cm this way.
  • If necessary, extend the game by slowly standing up, playing standing up for 10 seconds and then sitting down again.
  • Let them play a route along the wall: bounce briefly (10cm) and play overhand (right).
  • At the end of the route, take a distance of 2 meter from the wall and keep on playing overhand while walking left until the beginning of the route, close to the wall.
  • Everyone in line; if you lose the ball, pick it up and go back to the line.
  • All players are spread over the playing area.
  • One player starts as the "hunter" and one player as the "prey".
  • The "hunter" tries to catch the "prey".
  • The "prey" can escape by running away or lying down next to another player.
  • This player now becomes the "hunter" and the old "hunter" becomes the "prey".
  • All players are spread over the playing area.
  • One player starts as the "hunter" and one player as the "prey".
  • The "hunter" tries to catch the "prey".
  • The "prey" can escape by running away or lying down next to another player.
  • This player now becomes the "hunter" and the old "hunter" becomes the "prey".
drawing Hunter & Prey
  • Players spread out on 1 half of the field.
  • Trainer or player hits underhand with a high ball.
  • From that moment on the ball may not touch the ground.
  • Watching:
    • Loose call
    • Technique.
  • Make it more difficult by using the other part of the field as well.


drawing Team ball high (underhand, overhead) Calling loose

Goal : block displacement + reaction speed

  • A blocks at the net. (Start pos. 4/2)
  • After each block, A defends the ball from B, then from C --> D.


Extension : Someone can also throw in a ball from the other side of the net. A blocks the ball and then defends B's ball.

drawing Block warm-up

Goal: improve condition in combination with attack/block/defense

T throws a total of three balls to SV.

  • T throws ball to SV.
  • SV gives a set-up pos 4 , where A attacks. Immediately after the attack T throws a ball, A defends ball back to C.
  • After defense T, throws ball 2 to SV. SV 2é pace to A --> attack, C throws ball --> A defended back.
  • T throws 3e ball to SV. Sv set-up to pos. 2, A attack on pos. 2, after attack Ball defend.


On the other side of the net.

  • B same as A.
  • B tries to block A's attack.
  • After each block, defend ball from T2.
drawing Attack vs block condition building.

Goal attacking after physical and mental strain.

  • T1, T2 & T3 throw at high speed a ball each for A1, A2 and A3 respectively.
  • A1 pos. 4 --> attacking towards goal, after attacking around the cone and again attacking towards the mat.
  • A2 pos. 2 idem
  • A3 pos. 3 idem


Other players take care of ball safety. After 5 attacks change.

drawing Attack warming

Circulation warm-up

  • This consists of a loose walk-in for 5 to 10 minutes with various light movements for arms, legs and torso.
  • By doing this you actively bring the function of the heart, lungs, nervous system and muscular system to a higher level than the resting level.


Stretching

warm-up-26

  • Start and finish line, caps are scattered around the field.
  • The number of caps is the number of players in the team x 2.
  • Caps are brought to the end line one by one, the team that finishes first wins.