Volleyball drills
- Running back line net 3x
- Lateral passes 1x
- Cross passes 1x
- Knees high heels seat 1x
- Sprints 2x
- Arms swinging loose 1x
Stretch
- Leg hold 1x
- Leg held back 1x
- Push leg sideways 1
- Go through knees and turn exercise 1x
- There are 2 teams who both stand behind the back line.
- In the middle between the two teams are 9 hoops in rows of 3, each team has 5 bags/ ribbons/pins.
- At the start sign of the trainer, one person of each group may run and place a bag or move a bag of the opponent.
- When this player is back behind the line, the next one may run.
- The first team to get 3 in a row wins the game.
- Make pairs. Each pair has 2 tennis balls.
- Player 1 holds arms extended outward with 1 tennis ball in each hand.
- Player 2 stands about 1 meter in front of player 1.
- Player 1 drops 1 ball in a random order.
- Player 2 must try to catch the ball as fast as possible to prevent it from falling on the ground.
- Make two groups, these two players stand behind each other.
- All groups together form a circle.
- In the middle there are 4 balls (if there are 5 groups).
- The players have to jump on the back and off the back of their teammates on command of the trainer.
- The trainer can call up, down and yes.
- When the trainer says Yes, the back players have to run around the whole circle as fast as possible.
- Then they have to go through the legs of their own team to get the ball in the middle.
- Make 2 groups (in case of unequal groups, 1 person has to play 2 times).
- Each group has 1 ball and stands behind the backline.
- At the signal of the trainer, one person jumps to the net with the ball between his ankles.
- When he is under the net he has to sprint around the pole and back to his team.
- When this player is behind the back line she may pass the ball on to the next one.
- When the whole team has done this, everyone has to sit behind the back line and the team that does this first wins.
- There are 2 teams who both stand behind the back line.
- In the middle between the two teams are 9 hoops in rows of 3, each team has 5 bags/ ribbons/pins.
- At the start sign of the trainer, one person of each group may run and place a bag or move a bag of the opponent.
- When this player is back behind the line, the next one may run.
- The first team to get 3 in a row wins the game.
- Make pairs. Each pair has 2 tennis balls.
- Player 1 holds arms extended outward with 1 tennis ball in each hand.
- Player 2 stands about 1 meter in front of player 1.
- Player 1 drops 1 ball in a random order.
- Player 2 must try to catch the ball as fast as possible to prevent it from falling on the ground.
- Everyone is divided over the room.
- Then everyone takes 2 persons in mind and gives these persons and themselves a number. 1, 2 or 3.
- The player must now make sure that he is standing in a straight line with these 2 players (in order 1-2-3).
- But everyone has other players in mind so chaos ensues and the players must work together to find a solution.
Make two teams. These players face each other with a ball in the middle on the ground.
The trainer takes turns calling out something for the players to do. This can be :
- Head (tap head)
- Shoulders (tap the shoulders)
- Knee (tap the knees)
- Toe (tap toes)
- Ball (grab the ball)
The pairs compete against each other, trying to get the ball as quickly as possible and win.
- 4 players in pass on 1
- the rest of the players stand on the other side of the net to catch and throw the ball
- first player throws the ball over
- set-up with pass to outfield player
- outfield player places the ball in the marked zones
- after each attack we rotate
Per player 1 ball:
- throw up the ball for yourself and stop it through reception (bend your knees well)
- same exercise but now play OH first
- same exercise but play BH
- combination, play OH, control BH and catch in reception
The field is divided in 4 equal fields
- per field 2 players
- ball is thrown OH over the net
- the other players do a correct OH ball recovery by playing it to the basket, the player who is not on the ball runs to the basket and takes the bra.
- the easy version ends here
You can make this exercise more difficult by playing in one time.