Volleyballexercises for u22
Last update: january 2026
2-team overthrow with a twist with two balls:
- Throwing over and catching at the same time.
- One throws the ball, the other throws their own ball in the air, catches the thrown ball, and before their own ball comes back and is caught, throw the thrown ball back.
- One throws the ball, the other throws own ball in the air, catches the thrown ball, turns it around the body, and before the own ball should be caught again, the thrown ball goes back.
- 3 balls. The one with the 2 balls throws the ball over, the other throws their own ball in the air, catches the thrown ball, quickly throws it back, and catches their own ball.
2 pairs a ball:
- Overplay.
- One for yourself and 2nd ball back. Then a push ball and then a smash.
On 2 sides of the net a group:
- Play fullback, defense from a set-up.
If a 4 team, one setter, one attacker, 2 defenders.
If a 3 then a setter, who plays the ball once for himself and then attacks.
Duration: 4 minutes and then rotate.
If a 3 then a setter, who plays the ball once for himself and then attacks.
Duration: 4 minutes and then rotate.
4 against 4, 2 touch
2 teams of 4 play against each other. Teams may only:
2 teams of 4 play against each other. Teams may only:
- Play ball underhand.
- Play ball overhand.
- Play push/poke ball.
No smash.
Ball must be over the net in 2x. Both teams must play 100%, dive balls, run, get up and move.
Follow a 4-player team, each on their own half of the court.
Follow a 4-player team, each on their own half of the court.
- Pass.
- Bra push.
- Pass 1x own, 2nd side.
- Pass 1x own, 180 turn, backwards: back pass.
Catch ball from 5 and 1 knees up.Player comes from 5 and has to catch the ball from the trainer, then ball in the ball pit. And connect at the back.
- From 5.
- From 1.
Attack on 4 and 2
Player on 5 passes the ball to player on 3 after passing TR, who sets up the ball, player from 5 finishes off the ball. Passer becomes attacker, attacker retrieves own ball and joins setters.
- From 5.
- From 1.
Fixed setter
TR. Throws ball to player on 6, who passes to fixed setter. Player coming from 5 finishes the attack. Passer joins attackers, attacker gets own ball, joins passers.
- From 5.
- From 1.
- 2 defenders, one trying to defend the ball, the other catcher.
Constant turnovers.
- Players stand in the corners of one half of the game. Players at the net throw straight ahead, players in the backfield throw diagonally. Everyone runs after their ball.
- Same, only the players at the net play overhand and the players in the backfield play underarm.
- Ditto, only everyone on one side of the court and the ball is thrown in over the net from the other side, with an attacking run.
There is one distributor on 2/3. Pass from position 1, set-up to 4. Pass from position 5, set-up to 2.
Passer takes up attacker's position and attacker retrieves ball and takes up position of the one who threw up, attack placement on mats.
The one who threw up joins the other row. - Same, only the one who threw now stays in position to block once. After the block pass. Other remains the same.
Organization Field A:
- Playmaker on 2
- Attackers on 4
- Defender on 5 + reserve
- Field B:
- Blockers on 2 and 3
- Attackers on 4/5
Execution:
- Tr/player throws/strikes ball at defender
- Pass-set-up attack
- Running:
- Attacker becomes block at 2
- Block at 2 goes to 3
- Block at 3 goes to throw/strike
- Thrower becomes reserve defender on field A
- Defender becomes attacker at field A
Intensive version:
- 4-team handles ball from trainer, and plays out the rally.
- Other players make sure balls are out of the way.
- Trainer gives alternate balls, smash/push/free ball.
- Fixed setter.
- Change to 5 minutes.
Variation:
- Rally is played out in its entirety 4 v 4/3
- Points of interest:
- Going full for every ball.
- Good first pass
- Move with the game without the ball
Practice service-pass:
- Base lineup with setter fixed.
- 6 players handle the service.
- Service either from the trainer or 7th player.
- Trainer can then choose to put extra ball in play to start an extra rally.
- Start with setter on 1.
- 6 rotations.
- 3 laps
- Playing in pairs, peppering
- Ground touch 1 hand/ 2 hands.
- Player moves from the pawn at 3 meters to the back, here he/she plays a pass. Player at the net checks, 1x bra, then again next ball for the running player
.
Variation: - Smash or overhand throw.
- Diagonal passing of the ball.
- Sparring in varia
- 2 or 3 defenders
- 1 setter
- 1 attacker.
- Long distance: as if playing a service pass.
- Setter plays the ball to the attacker, who plays an attack, smash/push to the defenders, who in turn play the ball to the setter. Change every 4 minutes.
Organization:
- 2 teams. 1 on each field.
- Line up at 7 meters behind each other and 1 in the field.
- Front player has the ball
Execution:
- 1st ball is thrown over the net and the 1st player on that field plays the ball OH back over the net. The direction does not matter.
- Next, a player plays this ball OH over the net as well.
- This player rejoins behind their own row.
- If the ball falls to the ground or into the net, a point is earned.
- Immediately throw the ball over the net again.
- At 15 points there is a winner.
If there are several players, add extra tasks such as a block jump or a dive.
- 2 regular passers
- 3 attackers
- 3 blockers
- A serve and a side-out are played.
- After the side-out follows a rally ball.
- Server comes from position 1 -2 balls- and from position 5 -2 balls-.
- Server starts defending after the service and also stays at the rally ball.
- Service and rally pass had to go to different attackers.
- Attacker who scores stays, attacker who does not score exchanges with the blocker.
- 3 laps of walk-in
- Playing in pairs, peppering
Variation:- Touching the ground 1 hand/2 hands
- Player moves from the pawn at 3 meters to the back, here she plays a pass.
- Player at the net checks, 1x bra, then next ball for the running player.
Variation:- Smash or overhand throw.
- Checking for the pass.
- Checking the pass under the net.
Sparring in varia:
- 2 defenders (or 3)
- 1 setter
- 1 attacker
Long distance: as if playing a service pass.
Setter plays the ball to the attacker, who plays an attack, smash/push to the defenders, who play the ball to the setter.
Change every 4 minutes.
Ladder
- Sideways movement: 2 through, 1 back !
- Slalom: sideways displacement straight line with double tap
- Slalom: around cone, left & right alternate
- Knee lift: left leg 3x & right leg 3x
- Jumping: exit with an intermediate jump over a cone 2 feet together!
- Jumping: without intermediate jump over cone
- Climbing the ladder with one foot: right in, left knee lift, left in, right knee lift
- Shuffle in & out both sides
- Feet in & out sideways - tap
- Feet in & out sideways Walk in & out backwards
2 groups
- Group 1 serves.
- Group 2 provides service pass.
After each pass position turn to the right and the rightmost player turns to the left.
Variation:- Group 2 moves backwards from 3 meters to receive service
- Ball is played to setter/TR.
- Catch ball.
- Ball is rolled to group 1.
- Variation: 2nd ball.
- Variation: Same exercise now with 2 outfield players.
Service/pass/attack outfield players. - Variation : 2nd ball. The whole exercise revolves around the quality of the service pass. Another goal is the movement of the other players.
- Followed by a high intensity exercise.
- Three players and one regular setter process the service of the trainer, play out the rally.
- Other players pick up balls.
- 3 against 4 or 3 against 3
- TR starts the rally with a service.
- 3 laps of warm-up running
- Playing in pairs, peppering
Variation:- Touching the ground 1 hand/2 hands
- Player moves from the pawn at 3 meters to the back, here she plays a pass.
- Player at the net checks, 1x bra, then next ball for the running player.
Variation:- Smash or overhand throw.
- Checking for the pass.
- Checking the pass under the net.
Sparring in varia:
- 2 defenders (or 3)
- 1 setter
- 1 attacker
Long distance: as if playing a service pass.
Setter plays the ball to the attacker, who plays an attack, smash/push to the defenders, who play the ball to the setter.
Change every 4 minutes.
Organization
- Divide the groups on both sides of the net
- Create a row on P3
- Give the ball to the first player of 1 row.
Execution:
- Start with 2 hands throwing from the neck
- Go under the net, over the backline and connect.
- Then throw 1 hand (left and right), then interfere.
- Then play BH or OH.
- In the meantime, before the player goes under the net, a small block jump
- Possibly dive or roll on the other side
Organization:
- Making trios
- Using the bouncer
- Per field 1 trio
Execution:
- At the "work field" the ball is brought into the field via the bouncer
- Play the ball over the net in 3 steps
- Players walk under the net and take the place of the team there.
- The team that stands there defends and catches the ball
- Preferably in the 2nd contact.
- Hand in the ball and join the team
- Coach stands in the middle, right at the net.
- Three players are standing in the field.
- Trainer throws/plays the ball to the players.
- It does not matter how they do it, but the ball must get to the trainer.
- Trainer may not take more than one step to get the ball.
- The ball can also be played to the trainer in two or three times.
- When there are 7 or more players the same thing can be done at the other side, but then instead of a trainer there is a player at the net.
- It is important to make sure that the ball is passed to the trainer.
- If there are extra players, someone can stand in the queue.
- If the ball falls to the ground, the substitute will take that spot. (In the case of a large difference in level of play the substitution can be made as well).