Volleyballexercises for technique warming-up
- Divide the group in two
- Overplay (first BH then OH)
- Put a hoop in the middle
Exercise
- Two players face each other.
- One player plays straight ahead, the other plays diagonally.
- There is an imaginary square.
- Distance between players is at least 4 meters, but may be greater.
- Start with overhand play.
- As soon as the ball is hit by the other player, you may move to the other corner of the imaginary square.
- It is important to move only after your opponent has hit the ball and not after you have played the ball.
- Extension 1:
- Playing underarms.
- Extension 2:
- After playing, step into the center hoop and then to your other position.
- 3 laps
- Playing in pairs, peppering
- Ground touch 1 hand/ 2 hands.
- Player moves from the pawn at 3 meters to the back, here he/she plays a pass. Player at the net checks, 1x bra, then again next ball for the running player
.
Variation: - Smash or overhand throw.
- Diagonal passing of the ball.
- Sparring in varia
- 2 or 3 defenders
- 1 setter
- 1 attacker.
- Long distance: as if playing a service pass.
- Setter plays the ball to the attacker, who plays an attack, smash/push to the defenders, who in turn play the ball to the setter. Change every 4 minutes.
Organization:
- On one side of the net, a pair stands on the 3m
- Field A on 2 and 3 and field B on 3 and 4
- Divide the other players at the side
- Starting on field A at P2 on 3m line with 1 ball
Execution:
- Start with diagonal throw to P3
- After throwing the ball touch the own 7m-line and connect with P3
- P3 plays to P3 and P3 plays to P4
- Then pass to OH or BH
- If possible, move to the back line
Extra: if there are more players, use the other net positions as well
Organization:
- 2 teams. 1 on each field.
- Line up at 7 meters behind each other and 1 in the field.
- Front player has the ball
Execution:
- 1st ball is thrown over the net and the 1st player on that field plays the ball OH back over the net. The direction does not matter.
- Next, a player plays this ball OH over the net as well.
- This player rejoins behind their own row.
- If the ball falls to the ground or into the net, a point is earned.
- Immediately throw the ball over the net again.
- At 15 points there is a winner.
If there are several players, add extra tasks such as a block jump or a dive.
- Playing field consists of 4 squares, in which pairs are placed each time.
- Pairs start in square 1 and the intention is to work their way up to square 4.
- If a point is scored by one of the pairs or if the pair makes a mistake, they leave the field.
- All pairs move up a field and a new pair takes their place in field 1.
In the beginning it is simple, to warm up.
Then expand with more competition and more assignments.
Then expand with more competition and more assignments.
- 3 laps of walk-in
- Playing in pairs, peppering
Variation:- Touching the ground 1 hand/2 hands
- Player moves from the pawn at 3 meters to the back, here she plays a pass.
- Player at the net checks, 1x bra, then next ball for the running player.
Variation:- Smash or overhand throw.
- Checking for the pass.
- Checking the pass under the net.
Sparring in varia:
- 2 defenders (or 3)
- 1 setter
- 1 attacker
Long distance: as if playing a service pass.
Setter plays the ball to the attacker, who plays an attack, smash/push to the defenders, who play the ball to the setter.
Change every 4 minutes.
Why this exercise?
- Prevent injury
- Improve performance
How to do it?
- Activate sport specific muscles
- Stimulate nervous system that means your muscles will respond faster
- Improve range of motion
- Gradually increase intensity
- Increase blood flow throughout the body
Everything 2x to net and back
- Jog forward + back
- Carioca cross legs
- Side shuffles with swinging arms
- Kick-up
- Kick-backs
- Short jumps with armswing
- Full body skips with swinging arms forward and backward
- Twisting lunges with twisting upper body
- Side lunges
- Front swings
- Squad stretch
- Walking ham stretch
- Waling glute stretch
- Walking hip flexor stretch
- Shuttle sprints 80 intensity
- Tuck jumps
Warm-up:
Play in duos. (Quality high, high balls)
Variation:
Play in duos. (Quality high, high balls)
Variation:
- Ground touching
- Moving sideways.
- Player 1 plays the ball to the right,
- Player 2 runs to the ball, plays straight ahead
- Player 2 plays straight ahead
- Now player 2 plays the ball to the right
- Player 1 runs to the ball and plays straight ahead.
- Etc.
- Variation:
- Play 2 pairs.
- Player 1 catches the ball and throws the ball overhead, if possible harder and harder.
- Player 2 plays the ball back.
- Variation:
- Player 2 must come at it from different angles.
- Note: the throw must be good.
- Player 2 must come at it from different angles.
- 4-player:
- Pass the ball under the net.
- 3 laps of warm up
- Play in 2 teams
- 2x OH followed by 2x BH
- 3 or 4 teams, following the ball under the net. Do not touch the net.
- Then run with the whole group on the diagonal field. Play from 2 to 5, but run around the pawn on 1 and 4.
- Sparring in varia
Team of 4 or 3 plays from a fixed spot- 2 defenders
- 1 setter
- 1 attacker
- Setter plays the ball BH to the attacker,
- Attacker starts push to defenders
- Defenders play the ball to setter.
- Pushball can become smash. Each player 4 minutes per position.
- Complex exercise
- Player at 6 processes ball to setter.
- Setter goes to position 4 and player comes from position 5 to complete attack.
- Player goes out to get the ball.
Variation:- One player defends the attack in the backfield.
- One player blocks attack and one player defends backfield.
- 2 groups will practice passing walk.
- Trainer throws ball to
- 3 processes ball to fixed setter at 2.5 setter runs from 3 to 2.5 each time
- Setter plays the ball backwards to position 2
- Here the defender catches the ball and rolls the ball to the other side where the players collect the ball in the ball pit.
- Then the same to position 4.
Points of attention: - Setter goes into defense after the set-up.
- All players move with him.
- Attacking 2 or 4
Variation that the trainer indicates which attack is played. This means who completes the smash and in what direction.
fixed setter in this exercise the other four collect the balls.
Variation on this:- Attack is rounded off. 2
- players block.
- 4
- others
- defend and play a counter-attack if possible.
Ladder
- Sideways movement: 2 through, 1 back !
- Slalom: sideways displacement straight line with double tap
- Slalom: around cone, left & right alternate
- Knee lift: left leg 3x & right leg 3x
- Jumping: exit with an intermediate jump over a cone 2 feet together!
- Jumping: without intermediate jump over cone
- Climbing the ladder with one foot: right in, left knee lift, left in, right knee lift
- Shuffle in & out both sides
- Feet in & out sideways - tap
- Feet in & out sideways Walk in & out backwards
- 3 laps of warm-up running
- Playing in pairs, peppering
Variation:- Touching the ground 1 hand/2 hands
- Player moves from the pawn at 3 meters to the back, here she plays a pass.
- Player at the net checks, 1x bra, then next ball for the running player.
Variation:- Smash or overhand throw.
- Checking for the pass.
- Checking the pass under the net.
Sparring in varia:
- 2 defenders (or 3)
- 1 setter
- 1 attacker
Long distance: as if playing a service pass.
Setter plays the ball to the attacker, who plays an attack, smash/push to the defenders, who play the ball to the setter.
Change every 4 minutes.
Organization
- Divide the groups on both sides of the net
- Create a row on P3
- Give the ball to the first player of 1 row.
Execution:
- Start with 2 hands throwing from the neck
- Go under the net, over the backline and connect.
- Then throw 1 hand (left and right), then interfere.
- Then play BH or OH.
- In the meantime, before the player goes under the net, a small block jump
- Possibly dive or roll on the other side