Volleyballexercises for technique warming-up
Execution
- Player 1 starts at the first cone.
- Move sideways around all the cones.
- After the last cone, sprint forward.
- The coach throws a ball around the 3-meter line.
- Pass the ball from a standstill position.
- If there are more than 6 players, set up the course twice.
- Have a teammate throw the ball in turns to reduce waiting time.
- Repeat the course twice.
Execution
- Teams stand on either side of the court behind the baseline.
- Pairs enter the court.
- The trainer introduces the ball into play.
- The pairs attempt to score underhand against the other pair.
- The winning pair remains on the court, while the losing pair joins the back of the line.
- The team with the fewest balls on the ground wins.
Game Setup
- The objective is to get three in a row.
- There are two teams per game.
- Use nine hoops arranged in a square (3x3).
- Each team has three ribbons in their own colour.
- The first player from each team runs to the hoops and places a ribbon.
- The player quickly runs back and tags the next player.
- When a player has no more ribbons, they may move a ribbon.
- The team that first gets three in a row wins the game.
Execution
- 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.
- Place a speed ladder parallel to the sideline.
- Have the players perform a drill through the ladder before joining the line.
- Optionally extend with block jumps, attack passes, or strength exercises.
- The ball must not fall to the ground.
- Communication is essential.
- Optionally add a penalty if the ball falls to the ground.
- Alternate between underhand and overhand passing.
Distribution
- Divide the group into two teams.
- Use two half courts per team.
- Each team member attaches a clothespin to their knee pad.
- The objective is to collect as many clothespins as possible by taking them from others.
- Stay low.
- Keep weight on the balls of the feet.
- Improve footwork.
- Warm-up.
Execution
- Distribute the teams across both halves of the court.
- The coach throws the ball into play.
- The teams pass the ball to each other.
- Every player who has played the ball must touch the backline and then return to the court.
- Start first with catching and throwing. Once that goes well, proceed to real play using an overhead technique or underhand technique.
Part 1
- 30 step-ups (step up and down from a bench)
- 15 push-ups (feet on the bench)
- 30 step-ups
- 15 Spiderman push-ups (pull one leg up like a frog while doing push-ups)
- 30 east-west step-ups (right foot on the bench, left foot next to it, then left foot on the bench, right foot next to it)
- 10 squat jumps (bend knees and jump as high as possible when extending)
- 30 east-west step-ups
- 10 squat jumps
- 20 lateral shuffles over 4 meters
- 10 split-squat jumps (jump and bend one knee, alternating knees each time)
- 20 forward and backward sprints over 4 meters
- 10 squat jumps
- After each part, take a short rest and then continue.
Execution
- Everyone stands in a line with the ball between their feet.
- Jump continuously with the ball between the legs.
- Variant 1: Jump with both feet towards another line.
- Variant 2: Perform a jump forward, turn half a rotation, jump backward, turn half a rotation, and so on.
- Variant 3: Place cones or markers and zigzag sideways without turning the face. Make it a competition.
Setup
- 2 teams of 6, 8, 10, or 12 players.
- 1 player on the court, the rest stand behind the end line in the waiting area.
- The trainer introduces the ball into play to court A or B.
- Players may only play the ball underhand.
- After playing the ball, the player steps out and someone from the waiting area takes their place.
- In case of an error, the player ensures ball safety and encourages the team.
- If all players from one team are played out, the other team earns a point.
Execution
- Alternately throw the ball to the partner.
- After throwing, touch the backline and return to the same place.
- When the throwing goes well, switch to underhand passing.
- Later switch to overhead passing.
Setup
- Row 1: Players ready to play the ball.
- Row 2: Players stand behind the trainer with balls.
- The front player from row 2 gives the ball to the trainer and joins the end of row 1.
- The trainer throws the ball into the court and the player from row 1:
- Runs to the ball, lets it bounce once, plays it overhead once, and catches the ball.
- Runs to the ball, lets it bounce once, plays it underhand once, and catches the ball.
- Runs to the ball, lets it bounce once, plays it overhead once, then underhand once, and catches the ball.
- Runs to the ball without letting it bounce and hits it in any way: diving if necessary.
- The player joins the end of row 2 with the ball.
- Maintain a high pace and adjust the exercise to the player.
Execution
- Begin at the end line.
- Run to the first line and touch it.
- Return to the start line and touch it.
- Run to the second line and touch it.
- Return to the first line and touch it.
- Run to the third line and touch it.
- Repeat this pattern, each time going one line further.