Volleyball drills for technique strength

• In prone position throw ball to partner
• Partner rolls the ball back over the ground
  
  

• 5 laps around the terrain
• Walking around the field, arms swinging loosely
• hands together and loosen wrists.
• Hopping on left foot over and over the terrain, then right foot. 2x
• Sideways up and down 3x
• Up and down with big jumps. 2x
• Sprint up and down the field 2x
• idem but leave lying on belly 2x
• idem but leave lying on back 2x
• Lie down next to each other on the sideline. (10 x push-ups, 10 x set-up, 10 x oblique abdominals)

relay:

• 2 groups behind the back line.
• The front players roll the ball,
• run after it and pick it up behind the 3-meter-line,
• come back and give the ball to the next player.
• idem:
  • But now run with the ball up to the 3-metre line,
  • then throw the ball into the net and catch it again.
  • Then run back and give the ball to the next player.
• idem
  • But now run with the ball to the net,
  • With shoulder to the net, throw the ball over,
  • Pass the ball sideways under the net, catch it and pass it again,
  • Back to the side under the net,
  • Repeat this again
  • And then hand the ball over to the next player. (Ball goes over the net 4 times per person).
• One player per group starts with ball on the other side of the net on the 3-meter line to throw balls.
• The first one of the group runs in and gets the ball at the net.
• He passes it back and catches the ball himself at the other side of the net.
• The thrower passes under the net and runs back to the back line.
• The next player may then leave.
• Same but now play back underhand

• 10x pumping
• 20 setups
• 20 lunches
• 10 squats (with bounce)
• 30 sec plank
• 20 side tube muscles (foot tapping in the air)
• 10 jump squat
• 30 sec side plank
  
  

6 different exercises to be done in turn for 30 seconds (at 100%) and then 30 seconds to 1 min rest

• ladder + dives
• sit-ups
• tap lines + attack run
• squats
• bench/step to jump on
• pumping position tapping or pumping shoulders

• The player sits with his back against the wall and his legs in a 90 degree angle.
• Keep this up for as long as possible.

• Jump as far as you can from a standing position with your feet next to each other.
• Measure the distance from the line of touch to the heel.

Bridge

Starting position

• Lie on your back.
• Bend your knees to 90 degrees and place both feet flat on the floor.
• Your arms are along your body with the palms facing down.

Action

• Tighten your buttocks and stomach.
• Lift your buttocks off the ground to form a straight line with your knees, hips and shoulders.

Difficulty

• To make this exercise more difficult: alternately extend your right and left leg, keeping your hips in position.

• The group is divided into pairs.
• They stand in front of each other in pump-up position.
• They do handshake
  • right/right, left/left
  • high five right/left, left/right

We stand in a large circle (+/- 8 to 10 players). We agree on an exercise for each player in the beginning of the year. We do this exercise every practice, so it is up to each player to remember his exercise (in the beginning I help with this). When this player is at the training we do this exercise. The order of the exercises depends on the way the players stand.

• 10 squats
• 15 counts plank
• 10 pumps
• 15 jumping jacks
• 10 lunges each leg
• 10 sit-ups
• 15 arm twists forward
• 15 arm twists backwards
• 5 knee to chest jumps
• 5 burpees

After this we will stretch independently.

circle

1. 15x abdominal muscles
2. 30x trunk turn (15x left, 15x right) with ball
3. 10x squat-jump ( with ball)
4. 10x push-up
5. 10x block jump (at the net)
6. 30 sec planking

Repeat 3 times

• 30 sec jumping jacks
• 30 sec sit ups
• 30se squats
• 30 sec push up and turn arm up
• 30 sec high knee running in place
• 30 sec lunges
• 30 sec plank

• Jumping up on the couch,
• then jump off high,
• down on his knees and
• then jump up high again