Volleyball drills

Each exercise (or choose a number) is done for 30 seconds followed by 15 sec rest:

- Knee lifts on the spot-
Wall sit and pass ball-
Push-Ups (each at their own level)
- Sit-ups (straight and/or oblique abs)
- Bench jumps:

a. 2 legs sideways with a bench in between. Then jump on and off.

b. Jump with 2 legs on the bench (sideways) and off again. Then to the left on the bench and off again. 30 sec on your own place.

• In pairs with 1 ball and with the net in between.
• On a 3 meter line and serve calmly to each other.
• Throwing up and concentration.
• Same but increase the distance.
• If it goes well then increase the distance again.

- Abdominal muscles 1 minute (press navel into the ground)

- reverse push-ups, fingers towards the back 15x

- 60 sec planks (straight back)

- 15 x Swim

- Push-ups 20 x

- Squat 10 x

• In every field
  • 1 passer,
  • 1 catcher,
  • 1 reserve and
  • 2 servers.
• Serve, reserve, pass, catch and serve.
• Chasing your ball.

These exercises can be done in many variations.

• 2 equal groups
• estaffete. so which group finishes first
  1. speed ladder
  2. under 'mat on benches
  3. through the hoop
  4. slalom through poles
  5. climb over a cupboard
  6. 3x push-ups
  7. 10x jump with 2 legs on bench
  8. touch the next one
  9. ATTENTION: to smuggle is to start over with the part (not the whole course of course)

Each exercise is done for 30 seconds followed by 15 sec rest:

• Knee lift on the spot
• Wall Sits
• Push-Ups (each at their own level)
• Sit-ups (straight and/or oblique abdominals)
• Bench jump
• Squats
• Lunges
• Arm raises with water bottles
• Planks (regular, or side)

1 minute per exercise in 4 equal groups.

1. Abdominal exercise with ball in hand, at the same time raise your legs and touch the ball with stretched arms. Make sure they don't come up from their neck.
2. 3 hoops and as fast as possible through the hoops.
3. With backs against each other and give the ball over your head to the other.
4. Jumping on a mat

• The players start by throwing the ball over.
• After throwing the ball, each player walks around the pawn to the other side.
• One of the players then determines how the game is played and how the players move around the pawn.
• The other players imitate this player.

• A and B are facing each other and both have a ball.
• One of these two balls they use to pass overhead.
• The other ball they throw straight back and forth at the same time.
• At the moment A plays one ball overhand, B throws the other ball towards A and vice versa.
  • You can also do this in a triangle.

• you put 1 bench in front of the net and on it stands a player who hits the ball 5 times
• On the other side of the net there are 4 players who try to play the ball
• and then hit it over the net.

• Row of players on each side of the net (max 3 people)
• 1st ball keys and then the
• 2nd ball bra over the net.
• You then tap the middle line/pion and join the back of the row again.
• The same but then play underhand straight up, the next player catches and throws again.

• All get a ball and dribble down the hall.
• On the sign of the coach:
  • Dribble only with the right hand
  • Dribble only with the left foot
  • Stand still with right foot in front and dribble left
  • Contra dribble and then sit down and stand up again while dribbling