Volleyball drill: warming up

Running in

• 3 x run
• 3 x run with arms waving
• 2 x sideways
• 2 x cross stride
• 2 x heels-buttons
• 2 x knee lifts

Loosening ankles, knees, hips, shoulders, neck, wrists

Abdominal exercises:

• sit ups
• knees 90 degrees, sit ups and your hands touch under your knee
• knees to the left, up
• knees to the right, up
• lie down, arms swing to your feet
• tap ankles
• planks
• mountain climbers

Practice

• fanatically playing in pairs
• Then player with ball at the net, passes ball on 7 m
• Then at 3 m on top and underhand
• After that at 7 m, at 3 m
• 5 red balls

Throw ball, run, pass and catch

• Row 1 players ready to play ball
• Row 2 players behind trainer with the ball
  • Front pushes trainer ball in hand and joins row 1
• Trainer throws the ball into the field and player from row 1:
  • Runs to the ball, 1x OH and then catch
  • Runs to the ball, 1x BH and then catch
  • Runs towards the ball,,1x OH, 1x BH and then catch
  • Runs to the ball and touches it anyway : dive
• Bring ball to trainer
• High tempo and adapt to the player.