Volleyball drill: warming up

Running in circles and stretching

1. Run around the field

• A starts with shuffle sideways, then on 3m line sideways,
• (B waits for A to start sideways)
• Attack jump to the net,
• sideways and on mid a block jump,
• At the end of the game a block jump on both sides of the net,
• 2x shuffle backwards to 3m line, attack jump,
• Long shuffle to the backline,
• back to the beginning.
• Perform twice.

Variation:

• There are many variation possibilities, in addition to all forms of moving (shuffle, sideways, backwards, running), diving and/or rolling forward and backwards can be included in the course.

Abdominal muscles:

• sit ups 30 sec,
• Support on left elbow, knees bent, right hand on right knee 30 sec,
• support on right elbow,
• left hand on left knee 30 sec,
• ankle tapping 30 sec
• Push-ups 30 sec,
• planks 30 sec,
• mountain climbers 30 sec
• squats 30 sec,
• lunges 30 sec,
• handwalk 30 sec

Fanatic playing in pairs

Movement and pass (overhead) (5 to 9)

• A, B and C with ball near the net.
• T (trainer) with ball behind the net.
• D passes back balls thrown to him by A, B and C.
• D walks around the net and passes the ball from T.
• D returns to starting position.
• Repeat 3 or 4 times.

Variations (many):

• B throws the ball shorter
• The ball is hit by T
• The balls are thrown faster
• D plays everything back overhand
• Attention
  • First stand still then play
  • Move well sideways
  • Turn in well, stand in the direction of play