Volleyball drills

• Objective :
• defense zone 4-5 according to defense system :
• block open-toe
• Execution :
• A = attacker |
• S = setter |
• P = passer |
• B = blocker |
• MB = middle block |
• V = defender |
• X = player

- X serve --> A/P --> pass --> S ( penetration pos 1)- S set-up
--> A pos 4- A -->
attack zone 4-5- V/L -->
defense in zone X

• extension :
• MB at post
• after defense it gives the set-up for pipe --> by X

• 4 gives setup on 1 and 1 attacks on 2.
• 2 defends to 3,
• 3 gives setup on 2 and 2 attacks on 1,
• 1 defends on 4 and it starts all over again.
• After 3 and 4 have given 5 setups they switch,
• the challenge is to do this while keeping the ball in play.

• Split 2 sides over 3 meter line
• 
  
• throw the ball over the net to the next player,
• after throwing the ball, shuffle backwards, touch the backline and sprint back to your position.
• Repeat 10 times
• 
  
• Bounce the ball under the net and pass to the next player,
• after the bounce, make 2 x a block jump at the net and back to your position
• Repeat 10 times
• 
  
• Play ball overhand to the next player
• after you have played, make a dive to the backline and back to your position.
• Repeat 10 times
• 
  
• play the ball underhand to the next player
• after the game, crunch 3 times and return to your position
• repeat 10 times

• Player stands with hoop near the net, can move a little but max 1 step.
• Trainer stands on the backline with a row of players with the ball next to him.
• Trainer throws the ball randomly into the field and the player puts it in the hoop.
• Make it more and more difficult.

• Three defenders in the field
• One person who catches
• Rest: serve
• Strikes follow each other quickly
• Each person in the field must make 5 perfect receptions to the receiver.
• Catcher determines if the reception is good
• When a defender has made 5 perfect receptions, he becomes a catcher and the catcher starts to serve

• Make two teams.
• Set up a two benches one person sits on the bench.
• Other on the other side of the net who are going to serve to the person on the bench when the ball is caught 1 point and then switch persons.

Multi-directional exercise:

• Trainer starts, plays ball to passers, libero, left back, right back. 2/3 players
• Good pass to regular SV. 1 player
• Row of strikers, attack pass and smash 2/3 players
• Try to defend the rest of the balls, and put them in the ball bin.
• After 5 minutes turn over, also other SV (player 1, 2 and 3)

Variation:

• Other side of the field, players block and libero defends block.

• Ladder exercise
• Slalom
• Sideways movement back and forth between 2 cones (low pass stance)
• Bench: rv up - lv up - rv down - lv down (can be stepping or jumping)
• Throw ball against wall (lying on stomach) with elbows off the mat
• Jumping back and forth over the rope (2 feet together) -> small jumps -> fast
• Hurdles: lowest position and jump over them with 2 feet
• Bench: lie on your belly and pull yourself forward with your arms
• Jumping rope
• Stomach exercises: with stretched legs and feet over a big pawn each time
• Swinging jump over a bench
• Ladder exercise
• Pass the ball through the basket
• In each hand a tennis ball - arms sideways (90 degrees with body) and then squeeze the tennis ball
• Planks

• Hang up the net at about 1,50 m.
• Work with 4 players, 2 on each side of the net.
• Player smashes the ball down, pass to player at the net

• 2 rows of players
  • 1 row on the left back
  • 1 row on the right back
• 1 SV
• create with 3 pawns a virtual line where they should stand
• Player stands at the other side of the net and throws the ball somewhere in the field.
• 1 of the 2 front rows calls LOS orI (agree on this) and plays the ball to SV
• This one calls new SV
• SV takes ball and puts ball in ball pit
• SV joins one of the rows

• Extension 1:
  • Setter plays ball back briefly to player who did not pass, pass back to setter
  • Setter hits ball (calmly) to player who did not pass

Two rows on the 3m line, edge of the field.

• Pass the ball in a zigzag and follow through.
• Overhand pass
• 1 player overhead, 1 player underhand
• In the lower hands 1x for yourself, pass in the upper hands
• Mandatory 1x for yourself, controlled pass

• Trainer throws the ball to the midfielder
• He passes to SV
• SV gives setup
• Striker plays the ball SLIMLY overthe net
  • so just over the net
  • Or in the back of the field in the corners
• Attacker hates the ball and puts it with trainer (in the box)
• Everybody turns 1 spot (runs after their own ball)
• If necessary put hoops (= opponents) where they do not have to play.
• Give instructions all the time
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