Volleyball drills

3 teams A B C

• A plays BH to B
• B plays BH back to A
• A plays BH to C
• C plays BH to B
• B plays BH back to C
• C plays BH to A
• Repeat the above 10 times and then turn around one place

The same exercise but OH

• 5-minute laps around the field.
• Hamstring stretch.
• Ankle stretch.
• Groin stretch.
• Back stretch,
  • Stand tall,
  • step by step, hands on toes, starting with the chin on the chest.
  • Then slowly go down to the toes.
  • When the toes have been touched, slowly lift up and stretch all the way again.
• Planks on two elbows 3x20sec
• Planks on the side 2x20 left 2x20 right
• Push up 2x10
• Abdominals 2x10 Move elbows to knees.
• Warm up with ball

Tens

• play overhead to each other and
• when you have played each time then touch the pawn.

• 1 pass on 2, 

• 2 set-up on 3, 

• 3 BH on 4 - 

• 4 pass on 5 

• 5 set-up on 6, 

• 6 BH on 8 

• etc. Turn over: - 1 runs around the pawn to the position of 2.

  • 1 moves around the pawn to the position of 2 

  • 2 moves around the pawn to position 3 

  • 3 to the other side to the position of 4, etc.

• 1 and 2 both have a ball

• 1 plays underhand to 2

• 2 rolls his ball over the ground to 1 

• etc. VARIATION: pass overhead and roll 2nd ball

• 1, 2, and 3 start in the middle
• C bounces the ball and the players move to their defensive positions.
• C attacks one of the defenders.
• after the defence, set-up and 3 meter attack
• after 5 times a new 3

• A line-up of six players stand in the field.
• On the other side stands the trainer, included if necessary.
• Three players stand at the net with 1-2 balls and one server stands (this can also be the trainer).
• The first ball is served and handled by the 6 players.
• Where the attack is played, the person standing with the two balls at the net, throws the ball back over the net very quickly.
• In this way the attacking cover is trained.
• From this cover, all attackers must of course return as quickly as possible to give support.
• A short run is important.
• You will therefore be training a lot of blocking without actually blocking
• Keep on blocking until the net players have run out of balls, until it is not safe or until they simply cannot play anymore.
• Rotate through a position every so often so that side-out is trained on every position.
• After throwing the ball, the net players should look back to make sure that the previous ball doesn't secretly roll back under the net.

• Two numbers facing each other
• with two balls
• one ball overhead
• the other ball rolling on the ground

• Trainer gets the ball from player 1
• Trainer throws the ball to SV and calls on the position where the attack will take place. ( position 2 or 4).
• Attackers on position 2 or 4 finish the attack, go get the ball themselves.
• Player 1 goes to position 3 (SV).
• The attacker who finished the attack goes back to the starting position.

• 4 players per half.
• player 1 throws the ball to SV at position 3.
• SV try to play the ball into the basket.
  • hitting the basket = 1 point
  • in the basket = 3 points
• After the exercise turn in the direction of play.

Depending on the number of players.

Party form:

• 4 against 4
• 5 against 3 (or 4 with the trainer)
• 6 against 2 (or 3 with the trainer)

Order to play the ball at least 3 times, via the set-up of the distributor. 2nd ball distributor must be overhand.

After each part, a short rest and then through again. Parts with * need a bench, 2 to 4 persons per bench

• Part 1:
  • 30 step-ups* (getting on/off the bench)
  • 15 push-ups* (feet on the bench)
• Part 2:
  • 30 east-west step-ups* (right foot on bench left foot next to it â€" left foot on it right foot next to it)
  • 10 squats jumps (going through the knees and jumping as high as possible when stretching)
• Part 3:
  • 20 side shuffles over 4 meters
  • 10 slit-squat jump (jump and go through 1 knee, other knee each time)
• Part 4:
  • 30 step-ups* (stepping on/off the bench)
  • 15 push-ups* (feet on the bench)