Volleyball drills
A fixed setter
2 rows on the back line
- Trainer strikes a ball to player 1
- Setter gives setup on player 2 which attacks
- Player 2 directly back for 2nd ball
- (rest in mirror image again)
Next pair
- Per setter each 2 or 3 series
The goal of the core is, that the players can play the ball far overhead
- The players face each other in pairs and play overhead
- Hands well above the head, from the legs, body stretching and point towards the ball when releasing
- The players stand further and further apart from each other.
- Then we form two rows diagonally across the field and we play BH, chasing your ball
- Pass the ball overhead to each other in a snake-like figure
- Two rows of players that face each other.
- No. 1 plays the ball straight over and connects at the end of the snake.
- Nr 2 plays the ball diagonally over and connects to the end of the snake and so on.
- Hang on as long as possible (field around!)?
Organization:
2 persons to serve
2 persons in reception
1 attacker in position 4
1 attacker in position 2
- Serve to 1 of the 2 reception players
- 2nd person runs in and advances (to 2 or 4)
- With attack
- With attack to certain zone
- Place a flag in the center of a circle.
- The circle will have pilons spaced every 75-100 cm, depending on the level of the player(s).
- See also:
- Divide the players over the circle between the pilons;
- Start 'jogging' between the pilons (snake movement);
- Rotate arms in turns (warm up)
- On indication of the trainer (whistle) short sprint to the flag in the middle and back again;
- 2x whistle sprint to the outside
- Next exercise :
- Zig-Zag (from left to right) between the pilons,
- Run sideways and make rainbows (knee up) with your left foot over each pilon.
- Run sideways (inside) and make rainbows (knee up) over each pilon (with right foot);
- Short dribble with the feet forward and backward between the pilons, but keep spinning.
Moving with the ball
- Keep the ball in front of you and run / touch heels or thighs / lift your knees
- Hold ball above your head and run sideways / crosspass
- Keep the ball in front of you, make a big step forward and make sure your knees form an angle of about 90°. (Lunges)
- Jump where you stand:
- Stand with your feet shoulder-width apart.
- Concentrate on a point on the floor and hop up and down where you are standing.
- Side jump:
- Stand up straight, keep your hands in front of you and jump from side to side.
- Butt Kicks:
- Stand up straight, and keep running in your place while your heel up touches your buttocks with every step.
- High stepping:
- Raise the leg with the knee at a 90 degree angle.
- Quickly alternate with the other leg.
- Standing bike crunches:
- Stand with your feet shoulder-width apart.
- Bring your knee to your opposite elbow.
- Go back to the starting position and repeat with the other side (belly / legs).
- Sumo squat:
- Stand with your feet 6-12 inches apart.
- Stretch out your arms in front of you.
- Lower your body until your thighs are parallel to the floor.
- Return to the starting position and repeat the exercise (legs / buttocks).
- Jumping without a rope:
- Hold your arms along your side and pretend you're holding the end of a jump rope in each hand.
- Jump up and come down alternately on the ball of each foot, while at the same time turning your wrists as if you were letting a rope go around.
- Jumping without a rope
- Hold your arms along your side and pretend to be holding the end of a skipping rope in each hand.
- Jump up with 2 feet while simultaneously twisting your wrists as if you were making a rope go around.
- Arm Swings clockwise:
- Stand on the ground with your arms straight outstretched to the side at shoulder height.
- Move your arms quickly in large circles clockwise (arms).
- Arm Swings counterclockwise:
- Stand on the ground with your arms straight outstretched to the side at shoulder height.
- Move your arms quickly in large circles counterclockwise (arms)
- Toy soldiers:
- Start with your feet shoulder-width apart. Keep your legs and arms stretched.
- Kick up your left leg until your right hand touches your toes.
- Repeat with the other side (belly / legs / arm / shoulder).
In pairs
Long pass (10x):
- 2nd player on the 3-meter line
- Player at the net hitting the ball
- 2nd player shuffles backwards (7 meters)
- Hit by player at the net
- 2nd player passes
Short pass (10x)
- 2nd player at 7 meters
- Player at the net hitting the ball
- 2nd player sprints forward
- tip-ball by player at the net
- 2nd player passes
- Holding a plate with your hands at the 9 and 3 positions, this exercise builds the core and also develops upper body strength.
- Specific to volleyball, it helps the shoulder stay healthy and aids in the transfer of power from the core to the upper body.
- This exercise, done with 2 dumbbells, is good for glute strength, hamstrings and improving an athlete's vertical jump.
- Some volleyball players choose to do stationary mat twist exercise for improving core rotational speed.
- Keep in mind that you need to prepare a mat as well as weight (or a medicine ball) for this exercise.
- First of all, you should kneel on a mat and hold a weight (or a medicine ball). Now, your job is to rotate to the right and then return to the center.
- You also need to rotate to the left and then return back to the center.
- It’s another exercise that helps volleyball players develop foot speed.
- Uphill acceleration sprints involve sprinting on an uphill incline.
- You should perform sprints for a certain distance a set number of times.
- It’s a good idea to experiment with sprints.
- Set a number of repetitions, distance as well as the duration of break for sprints.