Volleyball drills for technique strength

• 10 pylons
• 16 hoops

• Create two rows of pylons with enough space between them for one player to lie on their back.
• Place 8 hoops around the first pylon of each row.
• The first player grabs the first hoop and places it behind them over the next pylon.
• The next player grabs the hoop and places it behind them again until all the hoops are placed around the back pylon.
• The team that first puts all the hoops around the back pylon wins.

• Have the group lie down in a large circle.
• All players go into plank position.
• Call a name of one of the players, this player must run a lap over the legs of the other players as fast as possible (3x).
• Rest.
• The players lie on their backs and tap their ankles 40x (20x left and 20x right).
• 10 setups.
• 120 seconds wallsit.
• Stretching and stretching in the circle.

• Divide the team into groups on the back line
• Put obstacles throughout the field such as fences, ladders, hoops, cones
• Have the players walk to the back line and back
• The group whose last player is back and the rest are sitting has won

• 20 seconds of planks straight.
• 20 seconds of planks left.
• 20 seconds planks right.
• Recline: tap left shoulder, tap right shoulder, slap behind back and again. 5 x.
• 10 squat jumps.

• Players line up.
• 1 at a time.
• 3 rounds.

1. Jump 1 leg on 1 leg off.
2. Jumping over bench.
3. Jumping on bench.

• 10x Squad
• 15x Leap Squad
• 10x left lunge
• 10x right lunge
• 25x Abdominals
• 30 sec plank
• 15 sec side plank
• 15 sec side plank

• Code warm-up game.
• You make 2 or 3 groups.
• You come up with a code of about 8 numbers. {depending on the condition of the team}
• Say my code is 11325543.
  • 1- 2 x run to the net and back.
  • 2- 5x abs.
  • 3- 5 times blocking.
  • 4- 2 x dive.
  • 5- 20 seconds in sitting position against the wall.
• The pair tries to decipher the code.
• They do 1 of the 5 exercises, then come to the trainer to see if the number is correct.
• If yes:
  • May they try to guess the next one.
• If no:
  • They have to choose another number to guess the code.
• Who deciphers the code first, wins.

• All exercises last two minutes.
• Exercise 1:
  • Place the bench and step on the LEFT side and step off the RIGHT side.
• Exercise 2:
  • Place a cupboard and walk over it and over it again.
• Exercise 3:
  • Bench down here and With your hands LEFT and RIGHT.
• Exercise 4:
  • Place the bench and do a sit-up with your feet under the bench.
• Exercise 5:
  • Put a bench down and let your LEFT and RIGHT leg go along the bench. (so through your knees)

Goal: improve condition in combination with attack/block/defense

T throws a total of three balls to SV.

• T throws ball to SV.
• SV gives a set-up pos 4 , where A attacks. Immediately after the attack T throws a ball, A defends ball back to C.
• After defense T, throws ball 2 to SV. SV 2é pace to A --> attack, C throws ball --> A defended back.
• T throws 3e ball to SV. Sv set-up to pos. 2, A attack on pos. 2, after attack Ball defend.

On the other side of the net.

• B same as A.
• B tries to block A's attack.
• After each block, defend ball from T2.

Goal attacking after physical and mental strain.

• T1, T2 & T3 throw at high speed a ball each for A1, A2 and A3 respectively.
• A1 pos. 4 --> attacking towards goal, after attacking around the cone and again attacking towards the mat.
• A2 pos. 2 idem
• A3 pos. 3 idem

Other players take care of ball safety. After 5 attacks change.