Volleyball drills for technique strength
Goal:
as fast as possible the hoops from front to back and back to front.
as fast as possible the hoops from front to back and back to front.
Preparation:
- 10 pylons
- 16 hoops
Steps:
- 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.
Shooting game where they get to take a card when they have scored. Each playing card shows a "color," clubs, spades, hearts or diamonds. Each color represents a fitness exercise.
Hearts: Push-ups, Spades: Squat, Clubs: Burpee, Diamonds: Lunges.
Once they have picked a card, they must first perform the corresponding exercise, they do this the number the card indicates. For example, Hearts 4 = 4 push-ups. Then they may continue shooting again. Group with the most cards, has won.
Shooting game where they get to take a card when they have scored. Each playing card shows a "color," clubs, spades, hearts or diamonds. Each color represents a fitness exercise.
Hearts: Push-ups, Spades: Squat, Clubs: Burpee, Diamonds: Lunges.
Once they have picked a card, they must first perform the corresponding exercise, they do this the number the card indicates. For example, Hearts 4 = 4 push-ups. Then they may continue shooting again. Group with the most cards, has won.
- 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
Various strength exercises:
- 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.
Repeat all exercises 3x.
Place 3 benches parallel to each other.
- Players line up.
- 1 at a time.
- 3 rounds.
- Jump 1 leg on 1 leg off.
- Jumping over bench.
- 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.