Volleyball drills
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.
Exercise 1:
- Key your ball up.
- Bounce 1x and then dribble 2x.
- After the last high dribble key up again.
- When dribbling, alternate between left and right hands.
- Note! Dribble Left = Right foot in front. Dribble right = Left foot forward.
Exercise 2:
- Same as exercise 1 but with 1 single dribble.
- Button up 2x, let collide 1x.
- Note! Play your ball high enough above your head. Do not lower it.
Exercise 3:
- Same as exercise 3 but with single key.
- Key up and catch your ball. Keep your ball in the air by tapping it 3x with your right hand. Then key up again.
Exercise 4:
- Same as exercise 1 but tap your ball with the left.
- Key against the wall instead of up.
- You tap the ball back 3x with your right hand.
Challenge:
Key against the wall and catch your ball. Tap the ball 3 times and key against the wall again. The one who can do that the longest without the ball falling to the ground has won.
Key against the wall and catch your ball. Tap the ball 3 times and key against the wall again. The one who can do that the longest without the ball falling to the ground has won.
https://youtu.be/9wflc16DEhk
- Take a lap around the field. On the long sides jog, on the short sides walk.
- Stand upright, feet hip-width apart. Make 20 squats at slow pace.
- Stand upright, feet hip-width apart. Make 20 jump squats. Begin with arms extended above your head. To add extra power to the jump; Drop your arms along your body while bending your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground.
- Do lunges in three positions per leg. Basic position; stand upright with your feet slightly apart.
- Put your right leg straight ahead and bend the knee 90 degrees. Your left knee as close to the ground as possible; come up.
- Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
- Put your right leg back, bend your left knee. Return to base position.
- Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible; come up.
- Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
- Put your left leg back, bend your right knee. Return to base position.
- Make a lap along the field. On the long sides jog. On the short sides sprint.
- Starting lineup:
- 1 group to the left of the free throw line
- 1 group to the right of the free throw line
- 1 ball per 2 players
- 1 player on the left forward
- 1 player on the right forward
- Conduct:
- The forward player throws the ball against the board and catches the ball
- Chin the ball and pivot
- Rebounder gives an outlet pass
- The back man puts pressure on the rebounder
- The back man tries to prevent the pass
- Rebounder becomes outlet pass receiver
- Regression:
- Working without a back man
Per 2 or 3 players.
- Player at the net with ball on a mat, this is the zone to be played to.
- 2 players in the backfield. Take turns playing the ball back to the net player.
- After contact by the back player, the 3 meter line is touched with quick movement.
Extension:
- Overhand/underhand contact only.
- No more catching the ball.
