Volleyball drills for warming-up

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Divide the group into 2 teams

  • Each player in the team gets a number, to determine the order.
  • All players stand behind the back line.
  • The game starts with a high underhand service, or the trainer starts the rally.
  • The ball must bounce once before being returned.
  • The players relieve each other in order.
  • The first times the ball must be played high in order to master the game.
  • When you have mastered the game, you can play freely and make it difficult for the other team.
  • 3 laps around the field
  • divide into 4 teams.
  • plays on half a field within 3 meters. every time you have touched the ball you sprint to the back line.
  • The 2 teams on each side of the field are joined together.
  • The exercise must be run, so don't score yet.
  • First above hands, then hitting from position and then hitting from jump.
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  1. With ball in the corner on position 1 and 5

  • Key to center
  • Key from center to position 4 and position 2
  • Catch for bots


  1. Player 1 at position 4 a.h. net & Player 2 at position 2 a.h. net - with ball in the corner at position 1 and 5
  • Pass to the centre
  • Pass from centre to position 4 and position 2
  • Catch


  1. Player 1 at position 4 a.h. net & Player 2 at position 2 a.h. net - with ball in the corner at position 1 and 5
  • Position 4 and 2 play short type ball


  1. Player 1 at position 4 a.h. net & Player 2 at position 2 a.h. net - with ball in the corner at position 1 and 5
  • Position 4 and 2 play attack 2x
  • High knee hug for balance --> pull your knee up with your arms to your chest and stretch your other leg on your toe

  • Quad stretch --> foot to buttocks with help of opposite arm and stretch other arm in the air and opposite leg on toe

  • Sumo shuffle --> shuffle with arm swing

  • Lateral lunge shuffle --> 2x shuffle, lateral left/right flexion, then right/left flexion

  • Hopscotch --> quick hopscotch movement, 1-left, 2-joint, 1-right, 2-joint, etc.

  • Atlas --> pull your knee up with your arm and stretch your other leg on your toe, step out with a big step and bend your knee, swing your arm up and turn your torso to the back

  • High skips --> jump up on 1 leg and land on this leg, swing opposite arm up with the jump

  • Start on back line in position 1.
  • Sprint to the 3 meter line, then backward to position 6, sprint to the 3 meter.
  • Shuffle to position 5 and sprint to the net.
  • At the net, block jump to position 4, move sideways, hands high.
  • Block jump at position 3 and block jump at position 2.
  • On the opposite side of the net attack run at position 4, 3 and 2.
  • On the side of the field, do 10 sit-ups.
  • Sprint around the field back to position 1.
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pawns-of-the-bank-2

  • Player A throws ball over the net.
  • Player B or C passes the ball over the net.
  • The other player quickly runs under the net and sets up the ball for the same player who passed.
  • This player tries to get a pawn off the bench with overhand play or a hitting move.


Which pair or team has knocked the most pawns off the bench after X number of minutes?


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  • 3 laps around the field
  • up and down to it with different exercises
  • arms swinging forward
  • arms swinging backwards
  • knee lift
  • heels buttocks
  • side
  • cross pass
  • lunge
  • gangplank
  • corestability
  • 30 sec dynamic planking
  • 15 squats
  • scorpion
  • clock
  • abdominal muscles with ball
  • Players stand in square on one half of the field and play balls diagonally from corner a to c and b to d.
  • The players move clockwise after playing the ball.
  • When they arrive at d, they do exercises on the free field, the trainer decides which exercises to do.
  • After the exercises, they join again at corner a.



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  • Dive to 3 meter line
  • Shuffle backwards to the left corner
  • Walk to the net in position 4 - block
  • Roll back - offensive run - block position
  • Move to position 3 - block - move to position 2 - block
  • Dive to 3 meter line - other side
  • Attack run at position 4 - shuffle to cone - attack run position 3 - shuffle to position 2 - attack run
  • Block position and block
  • Turn and walk to corner on back line
  • Quick tempo - knees lifted - at least 50. - to other corner
  • Spurt along side to start


Exercise is done 5 times

drawing
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