Volleyballexercises for technique warming-up
Setup
- Form two teams with an equal number of players.
- Each team has its own playing area.
- On the backline of each area, place tall cones upside down.
- The objective is to knock over the cones of the other team.
- Use blocking and defend the cones to win with your team.
Exercise 1
- Throw with a run-up from cone position V to position III, side A.
- Throw with one arm, run-up from position II and catch the ball with an extended arm.
- With passing and intermediate pass overhead and underhand.
- Tennis balls are replaced by a ball. Player runs up and passes to player at position 2.
- Player at position 5.
- Player chooses position 2 or 5 and plays over to the place where they are not standing.
- 15 minutes of basketball throwing.
Execution
- Divide the players into groups of 2 or 3 and position them on the left side of the court.
- Give each player a tennis ball.
- At the start signal, the first player of each group runs with a ball to the right side of the court.
- Upon arrival, the player places the ball outside the line and runs back as quickly as possible.
- The next player in the group repeats the action with his or her ball.
- The game ends when all balls are on the right side and the last player is back with his or her group.
- The group whose last player returns first wins.
Execution
- Position the players in a line next to each other with a tennis ball placed approximately 1 metre in front of them on the ground.
- Have them place their feet slightly apart and dribble in place.
- On the trainer's signal, they perform the following tasks while dribbling:
- Hands on knees
- Hands on toes
- Hands on shoulders
- Hands forward
- Hands in the air
- When the trainer calls "Ball!", they grab the ball as quickly as possible.
- Repeat the exercise and vary the order of commands for variety.
Organisation:
- Divide the group across both courts.
- Play the ball underhand over the net in a maximum of two actions.
- After each net crossing, the team rotates one position.
- If the ball falls on the floor or the opponent plays the ball differently, the team that played the ball over the net scores.
- The game does not need to stop in principle.
- If the game does stop, the ball is put back into play with an underhand serve from the backcourt.
- Whoever reaches 15 points first wins.
- Optional: Depending on the level, the second ball may be attacked from a standing position from the backcourt.
Execution
- Divide the players into two teams. Each team receives its own mat.
- The objective is to get the mat to the other side as quickly as possible.
- The players take turns diving onto the mat.
- The team whose mat reaches the other side first wins the match!
Execution
- Extend your arms to the sides with your fists clenched and thumbs pointing upwards.
- Bend forward with your left leg extended until your upper body is completely horizontal while balancing on your right foot.
- Move your left leg and upper body as one unit.
- Do the same with your right leg while balancing on your left foot.
- Repeat these movements several times, alternating between your left and right leg.
Execution
- Player starts at the backline for Club level and higher, or behind the middle for Cool Moves Volleyball.
- Trainer serves the ball high over the net.
- Player runs as fast as possible and tries to catch the ball.
- Player returns around the outside to the starting position.
Objective
- Focus
- Communicate
- Master the task
- Persevere
- Start as a warm-up and end as a true battle.
- Players are placed randomly on the court.
- The ball is caught and immediately thrown over the net (one-time play).
- After throwing the ball, the player runs to a wall (at the back or on the side) to touch it and returns to the court.
- The other players rotate one position.
- It is difficult to score.
- In case of a faulty throw (into the net or out), the player must sprint around the opponent's court.
- Duration: 5-10 minutes
- At level "A" and higher, fewer players on the court for more intensity.
Execution
- Work in pairs.
- Player 1 stands with the ball on the baseline.
- Player 2 stands without the ball at the net, facing the net.
- Player 2 performs a block jump at the net (ensure a straight landing).
- After landing, player 2 turns around and defends a short ball on the 6-metre line.
Execution
- Each player has a ball and continuously dribbles from right to left across the court.
- On the coach's signal: Throw the ball up, hit with the knee, and catch.
- Throw the ball up, head the ball, and catch.
- Throw the ball up, bump the ball, and catch.
- Throw the ball up, bump, head, and catch.
- Throw the ball up, bump, set, bump, and catch.
- Throw the ball up, hit with the right shoulder, and catch.
- Throw the ball up, hit with the left shoulder, and catch.
- Throw the ball up, hit with the right shoulder, left shoulder, and catch.
Execution
- Play with a partner, passing the ball overhead and underhand.
- Add tasks after passing:
- Touch a line.
- Put one knee on the ground.
- Place both hands on the ground.
- Turn around in a circle.