Volleyballexercises for technique warming-up

• Work in pairs and play with enthusiasm.
• Player 1 stands with a ball at the net.
• Player 2 lies flat on their stomach behind the baseline without a ball.
• The attacker hits the ball.
• The defender defends at the 7-metre line.
• Then, a short ball follows at the 3-metre line.

• Divide the group into two. One player stands with a few balls at the pole.
• One setter stands at the net to distribute the ball.
• Each defender has a ball, except one. So if there are four defenders on the court, three have a ball.

• The player at the pole sets the ball to the setter.
• The setter plays the ball (initially easy) to a random defender with a ball.
• This defender first throws their ball to another defender without a ball and then passes to the setter.
• The setter immediately plays another ball to a different defender with a ball.
• Regularly switch players and positions.

• Two teams stand behind the three-metre line.
• Defend the ball, perform a set-up, and attack from the three-metre line.
• After playing the ball, sprint to the net.

• Instead of a sprint: block at the net, dive to the back line, and perform an attack jump.

• Improve fitness and strength
• Warm-up

• Crack a code by completing different tasks

• Divide the group into two teams.
• The trainer creates a code consisting of ten digits, for example, (24 32 14 21 33).
• The players perform the devised exercises in a specific order. For instance, if they think the first digit is 3, they do exercise 3.
• After completing the exercise, they go to the trainer, who indicates whether the digit is correct or incorrect.
• If the digit is correct, they attempt to guess the next digit. If the digit is incorrect, they must perform another exercise, for example, exercise 4, to guess the correct digit.

• Exercise 1: 5 push-ups
• Exercise 2: Run the distance between the backline and the centreline three times
• Exercise 3: Block in different places/positions 5 times
• Exercise 4: 1 sliding dive towards the centreline, another sliding dive towards the backline

• The team that cracks the code first wins.

• Divide the team into two groups. Have the players form two lines facing each other at the 3-meter line.
• Players pass the ball over the net and then run around the net post to join the other group.
• On one side, parallel to the sideline, there is an agility ladder. Players perform an exercise through the ladder before joining the line.

• Expand with block jumps, attack approach, or strength exercises.
• Alternate between underhand and overhand passing.

• The ball must not fall to the ground.
• Communication is crucial.
• Optionally, add a penalty if the ball falls to the ground.

• Divide the group into two teams on either side of the three-meter line.
• Throw the ball over the net to the next player.
• After throwing the ball, touch the back line and then return to your position.
• After a few minutes, switch to overhead passing.
• Then proceed to underhand passing.
• Over time, choose your own position, but always play to the same person.

• Walk from one side of the hall to the other side.
• Start with marching in place.
• Proceed to heel kicks.
• Perform knee lifts.
• Lift the left knee up and the left arm up, repeat with the right side.
• Lift the left knee up and the right arm up, and vice versa.
• Walk sideways.
• Finish with two sprints.

• Divide the players into pairs, facing each other at a marker.
• On command, players move sideways to the sideline, each in a different direction.
• Return to the opposite sideline and then back to the marker.
• The player who touches the marker first wins.
• The next pair starts immediately after the first round.
• Ensure rotation within the pairs after each round.
• If there are more than 9 players, set up the game in duplicate.

• This activity is also suitable for independent execution while preparing the next activity.

Execution

• Blue team starts with 5 seconds of dribbling on the baseline.
• On the coach's signal, dive to the 3-metre line.
• Stand up immediately and block at the net 3 times. Block well!
• The next team starts dribbling on the baseline.
• Go under the net and block 3 times again.
• From the 3-metre line, shuffle to the baseline (3 times).
• Around the cone and sprint to the starting position in the other court.
• Everyone performs this sequence 2 times.

• Player 4 delivers a set-up to player 1.
• Player 1 attacks player 2.
• Player 2 defends towards player 3.
• Player 3 delivers a set-up to player 2.
• Player 2 attacks player 1.
• Player 1 defends towards player 4.
• The process repeats.

• After players 3 and 4 have each delivered 5 set-ups, the players switch positions.
• The challenge is to switch while keeping the ball in play.

• Players form pairs and stand opposite each other at a distance of 2-6 metres (the players determine the distance themselves).
• Player 2 hits the ball to player 1.
• Player 1 passes the ball back to player 2.
• Player 2 provides a set-up to player 1.
• Player 1 hits the ball.
• Player 2 passes the ball back to player 1.
• Player 1 provides a set-up to player 2.
• Player 2 hits the ball.
• Repeat the cycle of pass, set-up, and smash.

• Begin in an upright position.
• Bring your hands to the ground while keeping your legs straight.
• Walk forward with small steps using your hands until you can go no further.
• Then move your feet towards your hands, using only your ankles for small steps.
• Repeat these movements several times.