Volleyball drills
Organization:
- On one side of the net, a pair stands at the 3-meter mark
- Field A on 2 and 3 and on field B on 3 and 4
- Distribute the remaining players on the side
- Start on field A at P2 on 3 meter line with 1 ball
Execution:
- Start throwing diagonally to P3
- After throwing tap own 7 meter-line and connect with P3
- P3 plays to P3 and P3 to P4
- Then pass to OH or BH
- If possible move to the back line
Extra: with more players also use the other net positions
2-pairs:
- throw up 2 hands
- throw over 1 hand left and right alternately
- throw over with bounce
- smash with bounce
- smash with bounce, do not catch but play OH once
- OH pass, pay attention to position
- OH pass, touch ground, stay low
- one player throws on, other plays OH back, after playing touch pawn and return low
- One player touches hard
- OH overplay after player plays the ball, touch pawn, return low
- 2 people facing each other, net in between
- First throw the ball calmly over the net
- Throw the ball over the net with increasing difficulty
- Then via bounce under the net
At the back line, place a bin of balls.
- The players start with a ball in their hand and run to the two hats closest to the net.
- They stand still between the hats and try to throw the ball into the bucket from there.
- Successful. Then they run back to the ball pit. Grab a new ball and run to the two hats in the middle to throw the ball into the bucket again from there.
- Failed. Then they run back to the ball pit. New ball and try again on that level.
- The one who completes the three levels first wins.
a big circle and sit on the ground
- stretch your legs and twist your neck around
- right leg over your left leg, foot flat on the ground and torso twist
- left leg over your right leg, foot flat on the ground and trunk turn
- hold hands and turn around in the air
- stretch your legs and bend forward
- legs wide, and walk forward with your hands flat on the ground
3 groups of 4 players.
Phase 1:
Phase 1:
- 2 with ball on serve.
- 2 in court.
- Start with serve and reception to mat.
- Non-reception player catches ball on mat and goes to serve.
- Serving player enters the backfield.
Phase 2:
- Phase 1 + pass is given and passed to mat -> targeted.
- Player who skips moves to serve.
- Mat can be moved to transfer to other direction.
Game flow:
- 1 row of pots where exercises are done around/over
Exercises:
- Players do the exercises in pairs and keep looking at each other.
- Fast forward - backward movement between the pots: 2 forward, 1 backward.
- Lateral left-right movement: 2 forward, 1 backward.
Players follow each other in quick succession:
- slalom sideways displacement
- slalom around alternating left and right
- Knee lift left leg over pots / right leg
- Jumping push off with both feet together over pots with intermediate jump
- Jumping both feet together over pots without intermediate jump
After the pots continue walking to the end of the field and return along the sideline.
Starting position:
- Net hangs at 1.10 meters - 1.50 meters
- 2 teams on each side of the net.
Progression:
- Ball is passed underhand
- Ball is caught after a collision
- Run to the net for a key throw
- Smash / overhead attack over the net.
- Catch after bots.
Expansion:
- serve phase
- overhand serve
- catch without collision
- additional action
- receptive phase
- Pass-throw to partner at the net. Partner runs to the net.
- Reception to the net.
- pass
- throw up for yourself + pass to attacker
- direct pass to reception.
- attack
- catching ball + attack
- do not catch ==> direct attack on pass
- Two players run against each other.
- Run through the pawns to the net.
- Then sprint to the back line.
- Whoever touches the back line first wins.
- Course on full field.
- Ball is thrown at position 3, then build up.
- Ladder exercise.
- Backward movement along the bench.
- Attack home and attack.
- Diving.
- Half back roll and jumping over fence.
Practice overhead serve.
Adjust as needed by trainer.
Adjust as needed by trainer.
- Points of attention:
- Feet in the correct place - under the shoulders.
- Hold the ball in front of you with your non-dominant hand.
- Prepare your hitting hand - arm it.
- Throw the ball up in a straight line in front of you, about 30 cm forward and 90 cm up.
- Take a final step forward, toward the ball, and use your whole body to skip the ball.
Start from pelvis ==> shoulder ==> elbow ==> hand. - Try to hit the ball with an outstretched hand.
- Ball is played in from AVH position 4.
- Playmaker departs from position 1.
- Upon throwing up the ball from position 4, the playmaker departs, runs in and passes to the basket.
