Volleyball drills

These exercises are done in pairs 

• Exercise 1:
  • Person 1 is at the net with a ball, 
  • person 2 starts at the 3-meter line. 
  • Person 1 hits the ball and person has to run back and play the ball back to person 1. 
  • 10x per person.
• Exercise 2:
  • Person 1 is on the 3-meter line with a ball. 
  • Person 2 is going to block at the net, and then turn around to play the short ball by person 1. 
  • 10x per person.

pairs with the back against each other sit down and get up again.

• pairs are behind each other, 
• last player lifts leg of the player before him. 
• the front player bends the other knee 

• 3 to 4 players per side, positions: 4, 5 and a playmaker (if sufficient players, also defend on position 6 and 1) 
• pass ball around
• defend to playmaker, set up to position 4
• pass to other players
• after every ball that is too high, rotate position
• start calmly with technical hit, and if this works, increase speed and difficulty.
• communication is important so speak to each other and help each other if necessary. 
• The purpose of the game is cooperation, and the emphasis is not on scoring.

• Team of both sides field end line.
•  enter the field in pairs. 
• Trainer brings ball into the field and pairs have to try underhand to score with the other pair 
• Winning the pair remains and lost pair joins the back of the line. 
• Team with the least balls on the ground wins. 

• Make trios with 1 ball
• 2 players are at the net opposite each other.
• The third player has the ball, and throws it above the net rim.
• The two blockers will now duel 
• Play with points and ranking within the team.

Goal: warming-up in trios by means of  a pepper (pass/set-up/attack) in which players need their attention and concentration.

1. player B attacks on A, walks on, joins behind player A
2. player A gives pass to C
3. player C gives set up on A
4. and again

• Player A attacks on C, walks on, following the ball, and joins after player C...etc....

• You can then still vary, 
  • walk on to pass and 
  • walk on after set up. 
• The players have to keep thinking and find a new rhythm
• tip: when a trio thinks it is too hard, let them name the action out loud... pass/setup/attack and on ....

Goal

Stretching the shoulder belt to prepare for volleyball movements.

Organization

Repetitions:In total, do 3 series of 5 repetitions. In between series, you take a few seconds rest.  

Performance

• Stand with your back towards the net at half a meter, and place your feet at hip width.
• Make yourself long with your hands above your head.
• Make your back hollow with your arms reaching backwards and then touch the net with your finger tips.
• Mildly stretch the front side of your breast and shoulders.
• Do this in high tempo but controlled.

  In total, do 3 series of 10 repetitions. In between series, you take a few seconds rest.

• Invite parents
• Introduce
• Regels & agreements
• Expectations on both sides
• Matches & coaching
• Any announcements

Put the coordination ladder in the middle of the field.

Build up slowly, and players have to go as fast after each other as possible
through the ladder. But safe. If you see they follow each other too quickly, call the players yourself one by one.

Exercise 1
player 1 place both feet in one box but not at the same time, but 1 by 1.
So for example first left and right in box 1, and then left and right in box 2. And as fast as possible.

Exercise 2
Zigzag side-step
player 1 is standing next to the first box.
1 player puts right foot in the box and then left, then right foot out and left out.
2 then with left in box 2 followed by right
3. with left besides box 3, followed by right and then right in box 3 followed by left, and then right out the box again followed by left etc... until the end of the ladder

Exercise 3
In Out
player 1 puts the left foot in the first box and closes with right foot.
player 1 puts the left foot outside box 2 left of the box and right foot outside the 2nd box right of the box.
And back 1 by 1 in box 3, until the end of the ladder.

Hip rotation feet on the ground.

• Lying on your back with the arms spread to the side, knees bent and toes towards the shins.
• Let the knees fall to the left and hold for 2 seconds.
• Move back to the center line and let them fall to the right.
• Do this 5x per side
• Attention points
• Shoulders have to keep on the ground, knees together.
• pull in your navel and knees cannot touch the ground.

Hip rotation feet of the ground.

• Almost the same as last exercise but now the upper legs are in a right angle to the hip.
• And the knees in an angle of 90 degrees.
• Now, let fall 3x per side, but the knees still not touch the ground.

Scorpion:

• Lie on your stomach with the arms next to your body.
• Move your right foot to your left hand and reverse. 4x per side.
• stand up, and loosen up from top to bottom.
• Start with the neck to shoulder, arms, hips (already loosened up), knees and ankles.

Players divided over two sides (max 6 per side on the long side line)

• begin with easy running around own side. (side line -net line-side line-back line)
• after 3 rounds, the trainer is going to assign tasks.
• This is done on the net line and end line on the side line kids keep running.
  1. closing step (sideways)
  2. cross step (sideways)
  3. knee lifting (forward)
  4. Heels/buttocks.
  5. Rotate right arm forward
  6. Rotate left arm forward
  7. Rotate right arm backwards
  8. Rotate left arm backwards
  9. take a sprint.