Volleyball drills

3 laps around the field, then divide over the back line.

• run with arms forward
• walk with arms backwards
• lift heels
• lift knees
• sideways left
• sideways right
• cross pass

Strength exercises together:

• situps
• squats
• planks

Divide the players into 2 teams. Each team stands on one side of the net.

• On each side of the net there are a number of balls (depending on the size of the group you can add or subtract balls).
• The idea is that the players, once the starting signal is given, throw as many balls as possible to the other side.
• The team that has the most balls on its side of the net at the end of the game has lost.
• Each player may only play one ball at a time to the other side!

Variations for playing over/under the net:

• Roll with 2 arms
• Roll with 1 arm
• Overhead throw with 2 arms
• Overhead throw with stroke arm
• Overhand throw with non batting arm
• Bounce with 2 arms in front of the net so that the ball flies over the net after the bounce
• Bounce under the net (2 arms, later 1 arm, batting arm)

• 5 balls per player: place 4 balls in a diamond with 1 ball in the middle of the diamond.
• Players start behind their diamond and walk to the front,
• there they tap the middle ball,
• Then they move sideways (left or right) and tap the ball away.
• Move back to the middle of the diamond and then move sideways to the other side + tap the ball away.
• Then walk to the front, tap the ball away, back to the middle, backwards and tap the ball away.
• And finally tap the ball away in the middle.

• Groups of three players.
• Two behind each other, at four metres another one.
• The first one of the pair throws the ball to the player in front of him, this one does a check and then passes to the third player and so on.
• Pass the ball every time.

• 4 in attack with playmaker.
• Other side, 1 on reserve out of the field (right at position 1,2) and 3 in the pass and a dropout.
• The rest with ball on position 2 at the side of the attackers.
• These throw the ball to attacker who then pass the ball to SV and get a setup back.
• Attacking 3 defenders who pass to the offender.
• Reserve enters the field and the passers rotate.
• Last passer becomes receiver and receiver goes to line with ball.

• 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

• 1 playmaker, 3 passers, 3 or 4 attackers in the left front. 2 servers.
• Serving -> pass -> setup -> attack -> (block)
• Server goes to row of attackers,
• attacker goes to serve.
• Passers remain standing.
• Faulty service is no return.
• Faulty pass is through.
• Offender gets the ball.

• 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.