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Volleyball drill: ladder exercises

Suitable for the following techniques: warming-up general condition

Ladder exercises

Place 1 or 2 ladders in a row, to create an exercise on length.

Perform a number of variations, starting with easy exercises and slowly working your way up to more difficult ones. Continuously ending with a 10 meter sprint

  • Start simple, with 2 feet continuously in the ladder.
    • Short quick movements
  • Next,
    • 1 foot outside ladder,
    • 2 feet inside ladder,
    • 1 foot outside the ladder.
  • hopscotch,
    • 1st box: only left foot.
    • 2nd compartment: both feet.
    • 3rd box: right foot.
    • etc
  • jump off your left foot, onto the left side of the ladder.
    • --> to the other side of the ladder, landing on your right foot (one square further).
    • Jump to the end in a slalom fashion.
  • Stand horizontally with your hands in the ladder.
    • And go sideways through the ladder, hands together continuously in one compartment.
  • Do it again, but with a push-up between the different squares.
  • Lateral knee lifts through the ladder
  • Place a pawn/stack of hats in every odd ladder square, which must be jumped over.
    • Continuous jumping, using both feet (arms in the air)



Characteristics of the drill

1
14
Necessary materials:
Not applicable
Suitable for the following levels: