Volleyball drills

• 2 rows of players
  • 1 row on the left back
  • 1 row at the right back
• create with 4 pawns a virtual line where they have to stand behind
• trainer stands at the other side of the net and throws the ball somewhere in the field.
• 1 of the 2 front rows calls LOS orIK (agree on that)
• This player passes the ball over the net to the previous player.
• catch a round for the next player
• If you did not have the ball, join the shortest row.
• 

Pay attention in the exercises:

• Pass must come high so player can catch the ball 'overhand'.
• Pass to the right, right foot forward
• Pass to the left, left foot forward
• Eyes" of the shoulders in the direction of play

The exercise:

• 3 pairs with 1 ball.
• 1 and 2 stand next to each other, not too close to the net.
• 3 faces 1 in the back of the court.
• 1 throws straight at 3 and 3 tests diagonally to 2.
• 2 catches and then throws straight to 3 and 3 keys diagonally to 1.
• So 3 moves around all the time.

1. in pairs. 1 works the other has rest
   • bench up and down with 2 legs at the same time (3x 20 - if you can)
   • bench up and down, alternating left and right (3x 20)
2. Push-ups, remember that their backs are straight
3. Abdominal muscle:
   • ball in your hands, legs up and try to touch the toes with the ball (30x)
   • Place ball on the ground left and right of your body with your arms stretched out (both 30x)
4. Stand between 2 lines and move LAOW and touch the side lines

• Sit on the ground with your legs spread and try to grab your ankles on both sides. Then legs together and then grab the ankles with both arms.
• Stretch your arms by bringing your left arm to your right shoulder. & vice versa.
• Planks. right side, left side and straight plank.
• abdominal muscles.
• Lunges, stepping out with your right leg and left leg.

The basics:

• everyone plays individually BH ball against wall
• watch the technique of the hands
• they learn control over the ball
• if possible give a height (net height + a little) where the ball will hit the wall roughly

first 2 x2

and 3 x 3

then change and then 5 against 5

Coach throws in the ball:

first pass (un-call) and catch

then pass and set-up catch

then pass, set-up and play over the net

then pass, set-up and smash

In pairs:

throwing in (throw over 2 arms, 1 arm left and right, bounce idem, hit)

Overlap, 40X

pass underhand 40X

work in the back of the field: left-right, backline short ball (possible diving)

warm up 2 laps, half lap of knee lifts, half lap of heels/legs, side and sprint.

These exercises can be done in many variations.

• 2 equal groups
• relay measurement. so which group finishes first?
  1. jump over bench
  2. through the hoop
  3. slalom through poles
  4. 3x push-ups
  5. 10x jump with 2 legs on the bench
  6. touch the next one
  7. ATTENTION: to smuggle is to start over with the part (not the whole course of course)

• 2 rows of players
  • 1 row on the left back
  • 1 row at the right back
• 1 SV
• create with 3 pawns a virtual line where they have to stand.
• trainer 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

Then a row of attackers on the outside and a regular SV joins them

Pass to SV, who gives a set-up to the outside, attacker retrieves ball.

After that with a block.

Offender is going to block