Volleyball drills
- All on the 3 meter line facing the net.
- If necessary divide in two halves.
- In slow motion synchronise the attacking pass. (right-handed)
- The next steps are in an arc towards the net; by doing this all at once in synchrony, they oblige each other to run in an arc:
- Left small step; take arms to the front; start of forward force
- Right big step; arms all the way back; deep in knees; accelerationof forward force
- Left foot in front of the right (close step), with the foot parallel to the net; forward force is slowed down
- Throw both arms up and push off with 2 feet up; forward force is converted into upward force
- Right arm backwards like baseball/arrow pitcher; left arm points in direction of desired ball path; strike ball and land through knees approx. 0.5m in front of the net
- The first student picks up the second and they have to return to the starting point with the hoop around their waists.
- Nr 1 holds the wall with one hand.
- Nr 2 picks up nr 3 and holds on to nr 1.
- And so on.
- When everybody is picked up, a long chain is formed and everybody has to try to get through the hoop.
- Group on 5 and 6.
- 5 throws ball towards 3 and players on 6 set up from 3.
- Players on 5 attack on 4.
- 5 gets the ball and 6 passes to 5.
- Pay attention to high quality. Arms well up, straight up, high jumps.
- Ditto:
- But then from 6 and 1, attack on 2.
- Ditto:
- Fixed setter, players 6 play the ball BH to setter, players 5 attack on 4.
- Ditto:
- But then attack on 2, from 1.
- Variation diagonal/straight through.
- In preparation for service pass:
- Ball lane recognition.
- Organization
- 2 rows on back line on 1/6 and 6/5.
- Trainer with ball carrier on other court.
- Execution:
- Trainer serves OH alternately for one of both rows.
- Player comes in and catches the ball in the right position at navel height.
- If that goes well, reduce the escape time.
- Extension:
- Pass to receiver at 2/3.
- In preparation for attack on p3.
- Organisation:
- Player on 2/3.
- Trainer with ball pit on p5/6.
- Other players on 3m-line p3.
- Execution:
- Trainer throws ball and player on 2/3 gives a setup on3.
- Player on 3m-line runs in and catches ball and delivers it back to Tr.
- Have player on 2nd/3 set up 5 balls.
- Make sure the setup stays short on the p3 and not on the p3/4.
- Expansion:
- No more catching but attacking.
- Organisation:
- Trainer with ball pit on field B
- Field A: player on 2/3.
- Player on 3 and 4, both in the pass.
- Other players behind the backline.
- Execution:
- Trainer serves OH and from the pass is attacked.
- 1st choice is p3 otherwise to p4.
- Ball is attacked.
- Each player has a sit up ball - 9 different core-stability exercises
- The Grasshopper:
- To get the most benefit from this exercise, make sure your body is in a straight line from head to toe, your hips are square (parallel to the ground) and your abs are tucked in and braced.
- Your hips should not sink at all during the movement, especially when you return to full length from the knees inwards.
- Another important point is to make sure your shoulders fall over your hands at all times, so your body doesn't rock back and forth, largely losing the benefit of this stability ball exercise.
- If you have sensitive wrists, use a pair of dumbbells as a base for your hands, this will keep your wrists in a more neutral position and reduce their strain.
- Push ups:
- Keep your hands on the side of the ball so your wrists are more neutral and very slowly lower to the ball to make this a good challenge.
- Just before your torso hits the ball, explosively (yet controlled) push back up.
- Straight Leg Deadbug:
- To get the most out of this exercise, make sure your arms and legs are always pressed into the ball.
- Even if you extend one arm and leg to just above the ground, the leg and arm still holding the ball should be pressed into the ball.
- Back leg position:
- Place your arms to the side or under the lower back if more support is needed there.
- Start with your legs perpendicular to the ground and on either side of the ball.
- Then rotate your legs so that your right leg is in front of the ball (facing you), while your left leg is on the other side (facing away from you).
- Pause at the end of each turn and then turn again so that the legs are reversed.
- Hamstring Roll-Ins:
- The key is to keep your hips high the entire time, so that your body is in a straight diagonal line from your feet to your head.
- Dig your heels into the ball as you drag it back to your buttocks.
- Squeeze your hamstrings and return SLOWLY to your legs fully extended (remember to keep your hips up).
- Ball Sensitive Twists:
- Start with your hands on the ground, shoulders above your hands, abs braced, body in a straight line and feet on either side of the ball, activating your groins to keep your legs from slipping.
- This alone is a huge benefit.
- Next, slowly rotate your hips to the right so that your foot touches the ground.
- Use your obliques to pull your hips back square and then to the other side.
- Remember to keep your hips at shoulder height the entire time.
- Ball Planks:
- Here I want you to dig your forearms and especially your wrists into the ball.
- This alone will increase your core activation 10-fold.
- Tighten and brace your abs, keep your hips up, and glutes and quads contracted.
- Next, simply move the ball around in a small circular motion, moving only your arms.
- Your whole body should stay still like cemented concrete.
- Lateral Scratch Runs:
- The ball should be under your head and shoulders and feel like a pillow, while your arms are stretched out to the side and fully locked/contracted.
- As with all of these stability ball exercises, the key with this one is to make sure your hips are up and your body is in a straight line from your knees to your shoulders.
- Push-Ups:
- This is a pretty easy move as you go down and pull your knees towards your wrists.
- This, of course, also causes the ball to roll inward.
- But the real test begins when you push yourself out of this "tucked in" position. Try it and convince yourself.
- 3 tally, that means the teams change every time, since there are 10 players.
- ATTENTION:
- Don't make a fuss when getting the players ready, I don't want to see the same teams every time. Everyone counts for himself.
- Trainer puts the ball in play, on the side where points are made, this can be done in different ways.
- Also, the ball is put into play at a high pace when the teams need to rotate.
- 3 players in the field and SV4.
- Trainer plays different ball in the field, 3 count must handle the balls and make sure SV4 can handle the ball.
- SV4 plays the ball to the trainer every time.
- After 10 balls, change 3 players.
- 2 teams.
- All teams have 8 pawns.
- You try to hit the pawns of the other team, if you succeed you may pick up the pawn and put it next to your own pawns.
- Who has the most pawns after a certain number of minutes, has won.
- Short/long.
- Trainer throws ball to position A1.
- Player 1 passes the short ball and runs to the middle.
- Trainer throws ball to position B1.
- Player 2 tries to pass ball back from A2, and gets ready for ball on A1.
- Then trainer switches to the other side.
- Trainer throws ball to A2.
- Player 2 passes the short ball and runs to the middle.
- Coach throws ball on to B2.
- Player 1 tries to pass ball on B2, and stands ready for ball on A2.
- Other players?
- Three get balls.
- 3 encourage.
- After 10 balls, change groups.
- 2 trainers available?
- 1 trainer makes sure the player in the middle does not cheat by starting too fast. (and keep him/her in the middle).
- Trainer pours ball to position 1.
- Player from starting position (circle) runs passes back to trainer/catcher, and runs to pawn at 3 meter line.
- Other players also get ball and join behind player 1.
- Then trainer throws ball at position 2, passes and walks to other pawn 3 meter line.
- Other players also get a ball and join behind player 1.
- Then trainer throws ball on position 3, passes and walks to other pawn at serve. (via pawn 3 meter line)
- Other players also get a ball and join behind player 1.
- Then trainer throws ball on position 4, passes and continues to other pawn at starting position. (circle)
- Other players also get a ball and close behind player 1.
- Goal:
- Wherever the ball is, it always goes towards the goal. (sv simulated by catcher/trainer)
