Volleyball drills

• Players take a ball in pairs and face each other on the back line.
• Ball is placed on one side of the 3-metre line.
• Person closest to the ball runs to the ball, picks it up and runs back over the back line as fast as possible.
• Person on the other side tries to tap the person with the ball before he runs over the baseline.
• Being able to tap = 1 point (each player is going to get the ball 5 times, so 10 times in total)
• Each point less than 5 = x5 sit ups

In groups of three, one ball;

• Release
• Strikes and make the ball "dead
• Control test:
  • Everyone 20x ball contact
• Single key:
  • Everyone 20x ball contact
• Underhanded-Upperhanded:
  • Everyone 20x ball-contacts
• Sparring

Team sets up, opponent has serve.

• Ball 1: serve
• Ball 2: free-ball at the side with 3 players
• Ball 3: free-ball at the side with 6 players
• Ball 4: T plays ball to the side with 6 players
  • Free-ball, attack net, drop, attack behind 3 meter line

1 person either side of the field, other players behind the back line;

• Trainer puts ball in play in field A or B.
• Ball may only be played underarm.
• Foul? Run around the field until the end of the game and ensure ball safety.

• 5 laps around the terrain
• Walking around the field, arms swinging loosely
• hands together and loosen wrists.
• Hopping on left foot over and over the terrain, then right foot. 2x
• Sideways up and down 3x
• Up and down with big jumps. 2x
• Sprint up and down the field 2x
• idem but leave lying on belly 2x
• idem but leave lying on back 2x
• Lie down next to each other on the sideline. (10 x push-ups, 10 x set-up, 10 x oblique abdominals)

relay:

• 2 groups behind the back line.
• The front players roll the ball,
• run after it and pick it up behind the 3-meter-line,
• come back and give the ball to the next player.
• idem:
  • But now run with the ball up to the 3-metre line,
  • then throw the ball into the net and catch it again.
  • Then run back and give the ball to the next player.
• idem
  • But now run with the ball to the net,
  • With shoulder to the net, throw the ball over,
  • Pass the ball sideways under the net, catch it and pass it again,
  • Back to the side under the net,
  • Repeat this again
  • And then hand the ball over to the next player. (Ball goes over the net 4 times per person).
• One player per group starts with ball on the other side of the net on the 3-meter line to throw balls.
• The first one of the group runs in and gets the ball at the net.
• He passes it back and catches the ball himself at the other side of the net.
• The thrower passes under the net and runs back to the back line.
• The next player may then leave.
• Same but now play back underhand

• Two mats across net, players stand at back line with ball in hands.
• Player bumps the ball, underhand control, control key and keys to the mat: hitting mat is 1 point.
  • underhand, overhand control, underhand passing
  • underhand, overhand control, passing

• 1 player at position 5, 1 player at the net, 1 player at the other side of the net with the ball
• Player A throws ball to position 5, player defends ball to setter.
• Setter calls red or green and then joins to throw.
• Afterwards possibly calmly pass

• 4 players on each side of the net,
• 1 at each antenna,
• 2 together in the middle on the 5 meter

• 1 player on each side of the net, the rest join behind the back line.
• (Player A and Player B)
• The ball is played over the net by player A overhead.
• Player B defends the ball underhand,
• Player A runs under the net and gives a pass to Player B.
• Player B plays the ball overhand over the net and then starts giving a pass.
• (Player A connects with the other side at the back)
• If the exercise goes well the ball can be hit quietly over the net.

• Match 1-1:
• divide field into smaller squares.
• Service, defense with minimum 2 contacts.
• Who gets 10 points first?

Divide into 2 teams who will run against each other.

• Players stand in 2 groups behind the backline
• Player runs to the 3 meter line with the ball, throws the ball over the net, runs under the net and catches own ball again.
  • Run with the ball to the backline, put it in the hoop and sprint back, tap the next player in the waiting line.
• Next player sprints to the ball in the hoop, takes the ball and does the same throwing exercise when coming back.
  • Give the ball to the next player who will put it back in the hoop... etc...
• When the ball falls, the exercise must be repeated.
• Extend exercise with different throwing techniques or over passes

• The group is divided into pairs.
• They stand in front of each other in pump-up position.
• They do handshake
  • right/right, left/left
  • high five right/left, left/right