Volleyball drills
Line up behind the back line. Trainer throws a ball (high) into the field from the opposite field.
1. Ball must be caught with arms extended above head.
2. Extend to catching with arms stretched above head + standing still while catching3
. Extend to catching with arms stretched above head + standing still while catching + feet in right direction4
. Extend to playing BH on the basket / catcher on the distributor spot
5. Extend to playing BH + attacking (still coming from a row, but now with 1 game already in the field)
- The trainer throws the ball from one side of the field to a player on the other side of the field.
- The player must come running in and play the ball, wherever he/she is standing, into the hoop at midfield.
- 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)
- This player passes the ball into the basket.
- bring own ball to the trainer.
with this exercise the players learn to play 'smart'. just over the net or in the back corners
- Passers on position 5 and 6
- Attacker on the left front side
- sv at position 2-3
- Trainer throws ball to passers
- Passer gives pass to SV at position 2/3
- SV passes ball BH to left front player
- There is a two man block
- Catcher on the opposite side
- on the other field there are 5 hoops
- 1 in all corners of the field and 1 in the middle of the field
- player runs in and tries to play ball into the hoop
- if successful, SV and playerhave apoint.
- If the ball is blocked, the blockers have a point.
- After 10 attacks change
After 10 minutes we make it more difficult:
A block is added, the outside player closes the block diagonally (left hand at attacker's arm).
The blocker also gets points (touching the ball = 1, killing block = 2).
Make 2 teams of about 5 children. Each team stands on one side of the field. Place 5 balls on both 3meter lines.
When the trainer calls GO, everyone rolls the balls to the other side. Who has the least balls in their field after 3 minutes has won.
3 players stand at the net with a ball. The rest stand in a line behind the backline, the first player (A) of the line steps in the backfield. Net player 1 attacks quietly, A passes back. Net player 2 throws a short high ball, A passes back (OH or BH). Net player 3 throws a long high ball, A passes back OH and joins the back of the row again. Depending on the size of the group you can play on 2 sides of the net or everyone on 1 side.
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-
Squats-
Lunges-
Arm lifts with water bottles-
Planks (regular, or side)
- the intention is to get 3 in a row
- 2 teams per game
- 9 hoops in a square (3x3)
- each team has 3 ribbons, each team its own color
- the first of each team runs to the hoops and puts down the ribbon
- quickly back and touch the next one
- the first player who has no more ribbons (they are already in the square) can move a ribbon
- the team that has 3 in a row first, has won.
simple running exercises for warming up, in which concentration and reaction also play an important role. Organisation: Pairs in an empty, marked out space.
Walk behind each other in a steady pace, criss-crossing the whole room. Number 2 follows every movement of number 1 as fast as possible, keeping about 1 metre distance. After a while change.
As a., but now the front runner tries to lose the back runner by sudden feints and/or tempo changes.
As a., but now other movements are also allowed: cross passes, jumping, lying down quickly and getting up again, etc.
Variations:
- Perform the same exercises with music
- Do the same exercises in groups of three or four. In this form, 'comical' situations will certainly occur now and then. It doesn't have much to do with korfball then.
- No more pairs: everyone walks freely through each other. The players walk towards each other, feint and then pass to the left.
- Like d., but now passing on the right
- Like d., but now they turn around each other and walk back.
- Special exercise for getting used to the hall: walk criss-cross through the whole hall, but not touching any line. Especially in halls with a lot of lines on the floor this is a good and fun exercise to get the 'contact with the hall' back in the legs.
- Like g., but now keep walking on the lines.
- group of 4-6
- choose a word beforehand with +- 6 to 7 letters (e.g. serve)
- The first serves on a spot in the field.
- if necessary, place a number of mats or hoops.
- The others must serve on the same spot
- The 1st one also joins in.
- If this doesn't work, they get a letter.
- if you have the whole word you are finished
- possibly play bra against the wall or something
- Again with someone else as first.
In pairs, facing each other, start at the pawn. On command move sideways to the sideline. Start each in a different direction. Back to the other side and back to the pawn. Who touches the pawn first. At the same time the next pair starts. Make sure there is a change in the pairs.
When there are more than 9 players, double the number. (Also suitable for playing independently and setting out the next exercise in the meantime).
- 5x push-ups (can also be done on knees)
- 20 sec planks (straight back)
- 5x squat
- lie on your back, hands under your buttocks and lift your legs up off the ground, hold this for about 10 sec.
- 10x whole belly exercise