Volleyball drill: warming up

Roll ball and stop

• Row 1 players ready to stop ball
• Row 2 players behind row 1 with the ball
• Player 2 rolls ball and player from row 1:
  • Stops ball with right hand
  • Stops ball with left hand
  • Stops ball with foot
  • Runs around and sits in front of the ball and lets the ball roll between the legs
  • Runs around it and lies down in front of the ball, holding it still with outstretched arms
• High tempo!

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

Abdominal exercises:

Lying flat with elbows towards ceiling, 20 x up with head and shoulders, hands over the knee, legs in the air with your arms beside your buttocks up, legs bent ankles tap left elbow and right leg, then tap knee, right elbow and left leg, then tap knee

Planks 30 sec, hip cross over, planks sideways, scorpion, planks sideways, lunges

Play fanatically

LOS CALLS

• 2 rows of players
• 1 row at the left back
• 1 row at the right back
• 1 SV
• create with 3 pawns a virtual line where they have to stand.
• coach stands at the other side of the net and throws the ball somewhere in the field
• 1 of the 2 front rows calls LOS and plays the ball to SV
• This one becomes the new SV
• SV takes ball and puts ball in ball pit
• SV joins one of the rows