Volleyball drills

Warm up from the back line to the net:

• run
• unscrew right arm
• Untie the left arm
• Untie both arms
• raise your knee
• heels-bottoms
• sideways (left and right)
• cross pass
• dive

Emphasis is on technique OH, so start with throwing the ball, if this goes well you can switch to key, attack or serve.

1. R1 throws the ball over to R2
2. R2 passes OH the ball to P2 (can be placed on a mat, where he/she is not allowed to get off) (comes into BH position)
3. P2 passes BH to A2
4. A2 passes to R1
5. R1 passes OH the ball to P1 (may be placed on a mat, which he/she is not allowed to leave) (enters BH position)
6. P1 passes BH to A1
7. A1 plays to R2
8. ....

1. Trainer plays ball to passer
2. Passer gives BH pass to attacker
3. Attacker plays to the predetermined zones by means of a BH

Turn after every ball

Exercise can be made more difficult by placing a defence (block)

• Play in pairs.
• Player at the net plays overhand,
• The other passes underhand.
• Before the back-player passes, she taps the ground with both hands.
• Goal: sit low

In groups of three, one ball;

• Release
• Strikes and make the ball "dead
• Control test:
  • Everyone 20x ball contact
• Single key:
  • Everyone 20x ball contact
• Underhanded-Upperhanded:
  • Everyone 20x ball-contacts
• Sparring

Team sets up, opponent has serve.

• Ball 1: serve
• Ball 2: free-ball at the side with 3 players
• Ball 3: free-ball at the side with 6 players
• Ball 4: T plays ball to the side with 6 players
  • Free-ball, attack net, drop, attack behind 3 meter line

1 person either side of the field, other players behind the back line;

• Trainer puts ball in play in field A or B.
• Ball may only be played underarm.
• Foul? Run around the field until the end of the game and ensure ball safety.

• 1 player at position 5, 1 player at the net, 1 player at the other side of the net with the ball
• Player A throws ball to position 5, player defends ball to setter.
• Setter calls red or green and then joins to throw.
• Afterwards possibly calmly pass

• 1 player on each side of the net, the rest join behind the back line.
• (Player A and Player B)
• The ball is played over the net by player A overhead.
• Player B defends the ball underhand,
• Player A runs under the net and gives a pass to Player B.
• Player B plays the ball overhand over the net and then starts giving a pass.
• (Player A connects with the other side at the back)
• If the exercise goes well the ball can be hit quietly over the net.

• Match 1-1:
• divide field into smaller squares.
• Service, defense with minimum 2 contacts.
• Who gets 10 points first?

• 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

• The team is divided into 2 groups (4 according to the amount of players).
• team 1 = storage team
• team 2 = catch team
• Team 1 serves 1 for 1.
• They start close to the net and when they succeed they can move further and further away.
• Team 2 forms a line on the opposite side behind the back line.
• When player 1 of team 1 serves, player 1 of team 2 comes in the field to catch the ball.
• He catches the ball and walks outside the square to team 1 to serve and joins the back of the line.
• The server walks outside the square to team 2 to catch the ball and joins the back of the line.