Volleyballexercises for technique warming-up
Execution
- Distribute the players along the 3-meter line.
- Throw the ball in a zigzag pattern and follow it.
- Start with only underhand passes, then switch to only overhand passes.
- Play underhand on one side of the net and overhand on the other side.
Execution
- The trainer throws the ball from the net.
- Three players lie on their stomachs on the backline.
- Upon a slap on the ball by the trainer, the three players stand up.
- The trainer plays the ball to one of the three players who defends.
- Player number 2 performs a set-up.
- Player number 3 attacks.
- Repeat with the next group of three.
Execution
- Form pairs.
- Player 1 stands with the ball at the net.
- Player 2 lies flat on their stomach behind the end line without a ball.
- The attacker hits the ball.
- The defender defends at the 7-meter line.
- Then, the attacker plays a short ball at the 3-meter line.
Game Progression
- There is one tagger.
- Approximately 2 to 3 balls per 6 players.
- The tagger tries to tag participants without a ball as quickly as possible.
- Individuals with a ball cannot be tagged.
- Players with a ball must be social and throw the ball to someone who is about to be tagged.
- If someone is tagged, they become the new tagger.
Execution
- Player A throws the ball over the net.
- Player B or C passes the ball back over the net.
- The other player quickly runs under the net and sets the ball for the same player who passed it.
- This player tries to knock a cone off the bench using an overhead play or a hitting motion.
- Which pair or team has knocked the most cones off the bench after a certain number of minutes?
Execution
- Form groups of three and give each group one ball.
- The player in the middle continuously runs a figure eight.
- Each time the player in the middle arrives back, a ball is thrown.
- Player A throws or plays the ball overhead to Player B in the middle.
- Player B plays the ball back underhand to Player A and then runs a loop around Player A until they are back in the middle.
- Meanwhile, Player A plays the ball overhead to Player C.
- Player C plays the ball overhead back to Player B.
- Player B plays the ball back underhand to Player C and then runs a loop around Player C until they are back in the middle.
- Repeat this cycle.
- After 2-3 minutes, switch the player in the middle.
- To make it easier, Players A and C can also throw the ball instead of playing it overhead.
- Both underhand and overhead throwing and catching are allowed.
- To practice standing still while playing or throwing, Player B can throw and catch underhand.
Execution
- Perform ladder running at high speed. Step out of the ladder left-right with one or two feet.
- Slalom around the cones.
- Attack step towards the net and shuffle diagonally backwards (3x attack step and 2x shuffle).
- Step under the net.
- Move sideways along the net with your head under the net edge.
- Make a dive diagonally across the court.
- Run around the cone and sprint over the baseline.
- Jog back to the starting position.
- Warm-up between different System-Exercises
- Divide field in 2
- Groups of 3-4
- A) Block on the net - run to back - attack a ball and block from the other
- B) 3 to 4 balls lying on disc cones, dive for them, then save a long ball
- 1 SV at mid position 3
- 1 player on position 2
- 1 player at position 4
- 2 passers backfield
Exercise starts
passer position 5 starts --> ball overhand to setter- as soon as the setter sets this ball to position 4, the passer at position 1 plays the ball overhand to setter.
BALROTATION:
- Passer at position 5 --> overhand to setter
- Setter setup to player position 4
- Passer at position 1 --> ball overhand to setter
- Setter setup backwards to player position 2
At 6 players --> see drawing top field BUT then setterplays only 1 way.
At 7 players --> see drawing top field and on bottom field then SV plays only 1 way.
At 7 players --> see drawing top field and on bottom field then SV plays only 1 way.
- 3 players on one side of the net
- The remaining players on the other side at position 5.
- Players at position 5:
- Sprint to opposite side along the field.
- Make a dive at the pawn.
- Around pawn and short-long-short defense. They get this ball from the players at the net.
The next player starts as soon as the player in front of them has played the first two balls.
Organization:
- Ball cart on site for ball skills.
- Cones are ready for the game of "cone robbery" at the side of the field.
- Tennis balls are ready for 2nd ball agility.
- Each player takes a ball and distributes around the room.
Game flow:
- Cone robbery team A are taggers team B are runners.
- Throw the volleyball up, crash 1X, play up with your right arm and catch the ball.
- Throw the volleyball up, let 1X collide, play up with your left arm and catch the ball.
- Same as 1 but without catching and throwing.
- Same as 2 but without catching and throwing.
- Alternate between using right and left arm.
- Cone robbery team B are taggers team A are runners.
- Take a tennis ball
- Throw up and catch with 2 hands.
- Throw up, clap 1X in front of you and catch.
- Throw up, clap 1X in front of you and 1X behind you and catch.
- Throw up, clap 1X in front of you, 1X behind you and 1X in front of you and catch.
- Same as 1 but throw and catch with right hand.
- Same as 2 but with left hand.
- Throw the tennis ball up with right hand and tap the ground with both hands when the tennis ball hits the ground and catch the ball.
- Same as 4 but with the left hand.
- Same as 4 but without bots.
- Alternate between left and right hands.
- Cone robbery Team A are tickers team B are runners.
- Take a tennis ball in one hand and volleyball in the other.
- Throw them alternately against the wall.
- Throw the volleyball against the wall and pass the tennis ball to the other hand.
- Same as 2 but with the tennis ball against the wall, pass volleyball.
Challenge:
- Dribble with the volleyball while throwing and catching the tennis ball against the wall. As long as possible.
Organization
- Players are spread out on half a field in 2 triangles. 1 - 3 - 5 & 2 - 4 - 6
- Position 1 and 2 have a ball.
Course of play
- Ball is played through in a triangle with intermediate touch.
- Ball is played through in a triangle with 1st contact underhand, 2nd contact overhand.
- Ball is passed in a triangle with 1st contact overhand, 2nd contact underhand.
- Ball is passed in a triangle with 1st contact.
- After playing the ball, the red team taps the mat in the middle of the field (drop out pass).
- After playing the ball the blue team follows its ball.
