Volleyballexercises for technique warming-up

• 2x running
• 2x sideways
• 2x cross pass
• 2x heels buttocks
• 2x knee lifts
• 10/15 count abs/arm muscles
• 15 sit-ups
• 5/10 push-ups

Ladder walking at high speed. Can be extended with left-right stepping out of the ladder with one or two feet.

Slalom around the pawns.

Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).

Step under the net.

Sideways past the net with head under net edge.

Make a dive across the field.

Walk around the pawn and sprint over the backline.

Run back to starting position.

Ladder walking at high speed. Can be extended with left-right stepping out of the ladder with one or two feet.

Slalom around the pawns.

Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).

Step under the net.

Sideways past the net with head under net edge.

Make a dive across the field.

Walk around the pawn and sprint over the backline.

Run back to starting position.

Divide the teams on both halves of the field.
Trainer throws in the ball and the teams play the ball across it to each other.
Every player who has played the ball taps the back line and comes back into the field.

Start with catching and throwing and if that goes well you start playing for real (BH or OA).

1. 4 x back and forth (forward and backward
) 2. 3 x back and forth with quiet block jump and backward shuffle3
. 2x side defense stance4
. Handwalk heavy (make long (stretch), walk on your hands to the front, 3 counts, back with your hands 1x push up again with your feet to your hands walk. And then one more time. (to the net and then calmly walk back to the backline)
5. Lunges, step out trunk resting to the left and right movement.
6. Rollercoaster in 2 groups who is first on the other side.
7. 3x 45 seconds planks (15 counts of rest)
8. 1 minute air cycling

Knee prevention:

• Squats (2x12)
• Lunges (12 each side)

Back/pelvis prevention:

• Planks (side and straight plank) (20sec each)
• Side stance and leg raises (15x each side)

Shoulder prevention:

• Flat on the floor and arms at 90° and lift (15x)

• 3 times to the net (forward and backward)
• 3 times to the net, behind 3 metres, to the net and sprint back
• 2 x back and forth knee lifts (left leg up, left arm up etc)
• Heels/Buttocks upper body straight 2x back and forth
• 2x back and forth sitting low in defensive stance sideways
• 3x standing fast footwork 9 meters, then sprint to 3 meters

1 - dive to 3 metres
2 - attack jump with stroke movement
3 - block on mid and left 
4 - block at the same time as 3 block, get out and dive to the back line 2 times 
     (left, right)
5 - low defence to 6 over the backline
6 - sprint back
 3 times around

Loosen ankles, knees, hips, shoulders, neck, wrists

Abdominal exercises

sit ups, ankle taps, legs up, foot taps, knees to the left- sit ups, knees to the right- sit ups, hip cross over, Scorpion, planks left, planks right, planks

Play fanatically in pairs

• Player 1 is ready at the first pawn
• Then runs quickly around all the pawns sideways
• After the last pawn, sprint to the front where a ball is thrown by the trainer at around 3 metres.
• This ball must be passed from a standing position.

With more than 6 players, set up the track twice and let a teammate throw the ball in turns. Otherwise they stand still too long. Run the course 2 times.

• Ladder walk at a fast pace. With every step keep your heels off the ground.
• Slalom around the pawns.
• Attack pass to the net and shuffle backwards (3x attack pass and 2x shuffle).
• Step under the net.
• Sideways past the net with head under net edge.
• Sprint diagonally to the back left.
• Walk around the pawn and sprint over the backline.
• Run back to starting position.

• 6 times to the net (forward and backward)
• 2x back and forth knee lifts (left leg up, left arm up etc)
• Heels/Buttocks straight up 2x times
• 2x back and forth sitting low in defensive position
• 2x cross pass back and forth.

Playing in pairs fanatically.

Block defend with dive

• 1 blocks first at the centre and then at the left front.

• after the block, turns around and defends back the attack of 3.

• then defends (in dive) short ball from 5

• 2 is next

• Turn over: 1 to short ball, 3 to blocking, 5 to attack