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Volleyball drills for

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.

Place 1 or 2 ladders in a row, to create an exercise on length.

Perform a number of variations, starting with easy exercises and slowly working your way up to more difficult ones. Continuously ending with a 10 meter sprint

  • Start simple, with 2 feet continuously in the ladder.
    • Short quick movements
  • Next,
    • 1 foot outside ladder,
    • 2 feet inside ladder,
    • 1 foot outside the ladder.
  • hopscotch,
    • 1st box: only left foot.
    • 2nd compartment: both feet.
    • 3rd box: right foot.
    • etc
  • jump off your left foot, onto the left side of the ladder.
    • --> to the other side of the ladder, landing on your right foot (one square further).
    • Jump to the end in a slalom fashion.
  • Stand horizontally with your hands in the ladder.
    • And go sideways through the ladder, hands together continuously in one compartment.
  • Do it again, but with a push-up between the different squares.
  • Lateral knee lifts through the ladder
  • Place a pawn/stack of hats in every odd ladder square, which must be jumped over.
    • Continuous jumping, using both feet (arms in the air)



Circling around the field, doing something different each time.

  • Cross pass
  • knee lift
  • heels/buttons
  • sprint
  • Leg swing 20x forward left and right
  • Leg swing 20x sideways left and right


  • Lunge with twist: Big step forward, good to the ground, and rotate trunk to left and right 20x


  • Plank: 30 sec
  • Side plank: both 30 sec
  • 15 sit-ups both sides
  • 15 push-ups
  • 10 burpees


  • Stomp, slowly build up to 100% and loose to sprint


Arrangement of equipment:

  • The trainer stands with a large ball ready in his hands.
  • The players all hold a regular volleyball.


Course of play:

  1. The players throw their ball to the trainer.
  2. The trainer lets the ball bounce on his big air ball.
  3. The ball will bounce to different sides, the children try to catch the ball.
drawing BOENG

Arrangement of equipment:

  • marking discs/hats all over the field.


Course of play:

  1. Players walk around the field.
    Different walking forms: skipping, knees high, feet against poo, jumping, frog-jumping,...
  2. At the moment the trainer calls out a certain word, the players must put a hat on their head as quickly as possible.
    There is one hat less than the number of children there are.


Can also be done with ball; dribble (left, right, alternating), possibly with the hat on their ball.

drawing Hat on!

2 goes over with pass.

Variation:

  • Tap wall, fellow player may play 1x for himself.
  • Touching the line
  • Knee touching the ground
  • Touch the ground on the buttocks

Across the field do the following exercises repeat everything 2 times.

  • Loose arms in a dribble, forwards and backwards.
  • Toes in, toes out.
  • Hopping.
  • High jump.
  • Bounce, make very small skipping movements.
  • Knee hugs.
  • Lift your knee.
  • Lateral knee lifts.
  • Hopscotch, fast hopscotch.
  • Skater, skating movements.
  • Volleyball shuffle, left and right.
  • Sumo shuffle, kind of jumping jack but sideways.
  • Karaoke, cross passes but the leg that goes in front over the other leg goes up.
  • Backwards hip rotation, hip rotation from the inside to the outside and stepping out backwards in a lunge.
  • All team members line up and run in circles around the room.
  • Every time the trainer blows the whistle, the person in the back must run forward.
  • This continues until everyone has run forward once.
  • Individual exercise to improve ball feeling with one hand.
  • Each player has 1 volleyball, mini volleyball, tennis ball, juggling ball (or for advanced players a non round object; a light plastic container or light bottle for example, but can be used with anything).
  • The goal of the players is to keep the ball in the air by hitting it as many times as possible with only one hand.
  • Have the players count how many times they can do this per the 2 minutes per task.
  • Possible assignments:
  • - Underhand lobsmash
  • - Over your head
  • - Hit your leg afterwards with the hand you played with
  • - Clap your hands after touching them
  • - Lying down -> sitting -> standing (and back)
  • - Raising your knee/heel
  • - Against the wall
  • - In pairs one player under, the other over the net=
    Be creative! =
  • Possible exercise for several people. (see image)
  • One or more in the middle, the rest around it.
  • Setters play the ball somewhere around them, the rest have to make sure that the ball is returned to setters in X number of times.
  • Agree on how many times the ball can be played.
  • Exercise stimulates:
  • - Communication
  • - Reflexes
  • - Ball sense



drawing Ball pats 1 hand