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Volleyball drills for technique warming-up

Game flow:
  • 1 row of pots where exercises are done around/over
  • Players do the exercises in pairs and keep looking at each other.
  • Fast forward - backward movement between the pots: 2 forward, 1 backward.
  • Lateral left-right movement: 2 forward, 1 backward.
Players follow each other in quick succession:
  • slalom sideways displacement
  • slalom around alternating left and right
  • Knee lift left leg over pots / right leg
  • Jumping push off with both feet together over pots with intermediate jump
  • Jumping both feet together over pots without intermediate jump
After the pots continue walking to the end of the field and return along the sideline.
drawing Warming up foot displacement
Starting position:
  • Net hangs at 1.10 meters - 1.50 meters
  • 2 teams on each side of the net.
  • Ball is passed underhand
  • Ball is caught after a collision
  • Run to the net for a key throw
  • Smash / overhead attack over the net.
  • Catch after bots.
  • serve phase
    • overhand serve
    • catch without collision
    • additional action
  • receptive phase
    • Pass-throw to partner at the net. Partner runs to the net.
    • Reception to the net.
  • pass
    • throw up for yourself + pass to attacker
    • direct pass to reception.
  • attack
    • catching ball + attack
    • do not catch ==> direct attack on pass
  • Two players run against each other.
  • Run through the pawns to the net.
  • Then sprint to the back line.
  • Whoever touches the back line first wins.
  • Course on full field.
  • Ball is thrown at position 3, then build up.
  • Ladder exercise.
  • Backward movement along the bench.
  • Attack home and attack.
  • Diving.
  • Half back roll and jumping over fence.
drawing Warming up course
  • Take a lap around the field. On the long sides jog, on the short sides walk.
  • Stand upright, feet hip-width apart. Make 20 squats at slow pace.
  • Stand upright, feet hip-width apart. Make 20 jump squats. Begin with arms extended above your head. To add extra power to the jump; Drop your arms along your body while bending your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground.
  • Do lunges in three positions per leg. Basic position; stand upright with your feet slightly apart.
    • Put your right leg straight ahead and bend the knee 90 degrees. Your left knee as close to the ground as possible; come up.
    • Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
    • Put your right leg back, bend your left knee. Return to base position.
    • Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible; come up.
    • Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
    • Put your left leg back, bend your right knee. Return to base position.
  • Make a lap along the field. On the long sides jog. On the short sides sprint.
  • Players start opposite each other at the net with 1 ball.
  • Ball is thrown under the net during a lateral move. Staying low is important.
  • Blue player leaves towards the back line.
    • jumping exercise on the bench
    • Sprint between the 2 cones
    • Back towards the net through speed ladder
  • Red player departs diagonally to the back line
    • Dive to the corner of the field
    • Hopping step with high knees from cone to cone
    • Side plank movement across mat
    • Ball waiting for players under the net and continue around the court
  • Both players reconnect on the other side of the field and start another round.
3 - 5 rotations.
drawing overhand + V
  • Two balls at once
  • Players at position 5 and 1 on two sides of the field, also 2 playmakers.
  • Ball from position 5 to server to position 1, to position 5 other side and so on.
  • Players run after their ball, except for the playmakers.
drawing Input and playmaker
  • 2 agility exercises
  • 2 reaction exercises
  • 1.5 minutes per round
drawing Circuit
  • Per group 1 ball
  • Per group at least 4 players, preferably 5 players.
Short description picture:
  • 1b plays ball to SV.
  • Who gives Set up to 1a.
  • 1a enters field to defend later.
  • 1a calmly attacks to 2a/b who defend.
  • The player not defending runs to the net.
  • SV gives Setup to 2 who in turn calmly attacks 1.
  • Then again. 1b goes under the net to help defend.
  • With 4 players the matching 2 to the next attack is matching 1.
  • Quiet attack alternate with prod balls.
drawing Inset pass defense
  • In pairs, place the players in a row facing the wall.
  • Per pair 1 tennis ball.
  • Player 1 stands closest to the wall and begins the exercise by throwing the ball against the wall.
  • Player 2 catches the ball.
  • Player 1 meanwhile runs back through the right side and then catches the ball that player 2 just threw against the wall.
  • Repeat at least 20 times.
  • Make the exercise more difficult by having the ball caught in a hat.
  • Half Field.
  • Place hats on the back line with a tennis ball on top.
  • Place equal number of hats at the net.
  • Have the players run with the tennis ball to the overlying hat.
  • Have them put the ball down on the hat there for 2 seconds.
  • Pick it up again and run back to the starting hat.
Starting position: 3 players on red side, rest on blue side.

  • Blue side always starts, with OH service.
  • Tennis OH directly over the net => approximately 3 meter line.
  • After Tennis outside the posts to the other side.
  • Red players: place ball in center of court where around 3 meters the blue players are.
  • Blue players: Place ball deliberately left or right of the center of the field where the red team is standing.
  • Red side: thinking, what is your next action?
    • Played left => Red player is going to do exercise 1
    • Played right => Red player is going to do exercise 2.
Examples of exercises:
  • Mat => make roll
  • Pawns => shuffle through them
  • Foot ladder with assignment.
  • Bad Ball => pick up in bin and join the other team.
drawing Tennis Warm-Up with extras