Volleyball drills

• Pairs facing each other with a net in between
• Overhead smash,
  • start on the 3,
  • with every good ball 1 step back,
  • to the backline

• Two one ball
• Overlap
  • one time for yourself and
  • then pass

Line up: several rows in a row behind the back line.

1. Sloth: sit with your back to the other side, legs extended. Pull with your hands to the other side.
2. Seal: flat on belly --> pull forward with hands to get to the other side.
3. Spiderman: on all fours, always moving the opposite hand and foot together: LH + RV & RH + LV
4. Bearwalk: on your hands and feet to the other side
5. Monkey walk: let your hands + arms hang down, almost to the ground (like a monkey) and so to the other side.
6. Peacock: stepping, quietly, every time bringing leg/knees up until they form a right angle with the upper body.
7. Kangaroo: same as peacock, but faster/more like skipping.

Variation:

1. Instead of doing it as a relay/race, the players can also walk around and on a certain signal perform the movement that belongs to a certain animal.
2. You can do the exercises on a whole field or on half a field.

Formation: circle/rectangle (on half a field)

1. Dribble with right hand
2. Dribble with left hand
3. Alternate dribbling
4. While dribbling, try to kneel down (knee by knee) --> sitting --> lying down

In pairs throwing the ball over in combination with body balance.

• Stand on 1 leg (solo exercise)
  • Throwing with 2 hands
  • Throwing with 1 hand

=> after each throw of the ball tap the ground (= bend forward + arms stretched = so tap the ground) + every 5 balls change legs per exercise

• Now throw the ball over with 2
  • With 2 hands: pass from the neck via a bounce to the other
  • With 1 hand: throw hard & tight.
  • With other hand: throw hard & tight.

=> After action: each person has 2 jars + 1 tennis ball. When they have thrown the ball to the opponent, he/she moves the tennis ball from one pot to the other.

Per 2, each has a letter A or B. We walk through each other and on the signal A goes B tapping or vice versa, the trainer decides.

Walking Variations:

• Walk backwards
• Move sideways
• Cross pass
• Hopping
• Heels against seat
• Knees up
• ...

Tap variations:

• Crawling through the legs
• Hare over
• Walk around the person
• Tapping the heels
• Performing a clap game/routine

Setup: Each player has a ball.

Everyone walks through each other, bouncing a ball, and carries out the following tasks.

Signals + command

• On 1: bounce the ball to the right.
• At 2: bounce the ball to the left
• At 3: ba with both hands on collision
  • Follow your way with the other hand.
• Pick up the ball with 1 or 2 hands after bounce
• Leave your own ball behind after bounce as quickly as possible to intercept another ball

More leaning towards keys:

• After dribbling ball catch own ball above head, then throw ball into air again without letting ball drop under eyes.
• Same as before, hold for 1 second
• Same as first, shorten contact
• Idem, but first catch the ball, then touch it away
• Ditto, but with double key

Game Form 1B:

During:

• The serve: the ball is thrown into play with both hands.
• Catching the ball with both hands above the head.
• Throwing the ball in front of himself (without dropping below the level of the eyes) and then overplaying it with an overhand touch.

Next:

• 2 feet out of the field, where the player wants: left - right - back
• Variation: touch a cone each time the ball crosses the net.

Notes:

• Throw the ball back where you caught it (do not run with the ball in your hands).
• Do not hold the ball in your hands for more than 2 seconds.
• Standing still when the ball is caught (and perhaps aiming).

Form 1C:

During:

• Picking the ball out of the air with one hand, making one collision and a second collision through a basketball dribble with one hand, high enough to play overhead. (One or two control keys may be used to play).
• Picking should be done as high as possible.

Next:

• 2 feet out of the court, where the player wants (left - right - back)
• Variant: move one of the two tennis balls placed on the 2 cones (at the back of the field).

• Everyone lines up in a plank position.
• The first person in the row
  • rolls the ball under the others,
  • goes to the other end of the line,
  • rolls the ball back and joins them in plank position.
• The new first person takes the ball and does the same.
• In this way the different groups have to cover a certain distance as quickly as possible.

Formation: 2 balls per 4 players

1.

• Player A (bowling motion) rolls the ball to player B (the ball must pass between the 2 cones!!).
• Player B picks up the ball, bounces it 2 times and then plays it in a bow to player C.
• Player C holds a hoop and puts the hoop down at the spot where the ball is going to collide. The ball is caught after 1 collision. Player C grabs the ball and joins player D at the back.
• Everyone follows their ball = moves up one place.

2.

• Player A throws the ball under the net to player B.
  
• Player B catches the ball, bounces once high, does a control key and then bounces to player C.
• Player C catches the ball low to the ground in the correct reception position and runs to D to join the back of the line.
• Everyone follows their ball = moves up one spot.

3.

• Player A throws the ball (bowling motion!) over the net to player B.
  
• Player B plucks the ball out of the air, bounces 3 times (must turn around during those 3 bounces to face player C) and then tips the ball to player C.
• Player C does reception for himself and joins player D.
• Everyone follows their ball = moves up one spot.

4.

• Player A calmly strikes the ball underhand over the net to player B.
• Player B plucks the ball out of the air, does 1 control bounce, then does control keys until fully turned facing player C and then plays the ball player C.
• Player C does reception for himself, catches the ball and joins player D.
• Everyone follows their ball = moves up one spot.

In a line-up with 2 players facing each other, key the ball over the net after 2 dribbles and 1 high rebound.

Possible variations:

• Play the ball after bumps
• Playing the ball after picking
• Playing the ball after catching without bots
• Play with 2 balls

Note: depending on the level we can differentiate and let the better players play with a handicap.

Setup: 2 to 4 people in the square (made by, for example, 4 benches) with the balls, the rest around them.

• The people in the square throw the balls out of the square.
• The people around the square fetch the balls and throw/put them back in the square.
• The 'side' which, at the stop signal, has the least balls, has won.