Volleyball drills for technique warming-up
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
The players choose a number combination and they do this warm-up:
- 5 sit-ups
- walk 5 revolutions
- 5 pumps
- lunges to the net
- line tapping
- knee lift back and forth
- heel in the buttock
- leapfrog
- diving on the mat back and forth
- Each player has a ball and dribbles down the hall.
- At the sign of the trainer:
- Throw ball up, head, catch
- Throw ball up, knee, catch
- Throw ball up, pass, catch
- Throw ball up, pass, catch head
- Throw ball up, pass, overhand, catch
- Throw ball up, right shoulder, catch
- Throw ball up, left shoulder, catch
- Throw ball up, right shoulder, left shoulder, catch
- Course:
- Start at the ladder.
- Shuffle to the middle of the net.
- Make a block jump -> to the right and another block jump.
- Slalom around the poles.
- Shuffle around the pawns.
- In the middle of the field there are a number of balls, less than there are players.
- The players walk around the field (full field). As soon as the trainer calls BAL, they have to fetch a ball first.
- Then they do an assignment: Pumping, sit-ups or frog-jump block (two times each). Everyone does this five times, those who don't have a ball do di
- Warming up
- Ground exercises
- Set up in threes, chase the ball
- A to C, C to B, B setuo to C, C to A, A to B, B set up to A etc.
- Half of the team lined up at position 2.
- Other half of the team with ball at position 5.
- Just start throwing in and chasing the ball.
- Extend with passing at position 5 and overhand at position 2.
- Then expand further by adding exercises like blocking at the net, diving etc.
- For fitness this is a good exercise:
- The group has to line up and you let them start dribbling slowly.
- As soon as the trainer blows the whistle, the last one in line should run forward.
- Do this until everyone has run and then let them finish the circle.
- walk and dribble with the ball and hit each other's ball away
- If your ball is knocked away you must do a ladder exercise
- 2 teams - 1 ball.
- Throw over the net, try to score.
- After each ball, rotate position.