Volleyball drills

Play the ball overhand

• keep your hands above your head at all times
• catch the ball
• arms 'spring in
• and throw/play straight up by stretching the arms
• Alternate between overhead and underhand

2 pairs:

Skipping rope/squad

pass in front of back

kick back with one arm

abs with ball/shuffle

push your arm in and out against each other

• On both sides of the net a row.
• The one in front throws the ball over the net to the other row.
• This one passes to the middle and this one gives a setup.
• Catch the ball and join the back of the row.
• If successful, play on or pass the ball.

• 2 teams of 4 with a net in between. In both teams 1 sv. The rest is divided in the back of the field.
• Trainer introduces ball and 3 players defend ball and pass to sv.
• If ball is played by la, then set up at mid or back, etc. Always in principle 2 attackers
• Attack blocked by sv and try to defend ball and build attack.
• When ball hits ground I play another ball in. After a while play to other team. Possibly exchange players.
• Gets a point if you score an attack without touching. Otherwise, point for other team.

Goal of the exercise:

Increase speed and agility.

Explanation of the exercise:

Teams stand behind a pawn. Player 1 runs to the next pawn, goes around it and runs back. Player 2 can start when player 1 is back. The team that finishes first wins. Different forms: sprint, frog jump, tide, knee lift, hopscotch, wheelbarrow, sprint with ball, overhead play and underarm play.

XL Challenge:

Place a balloon on centerline. At the sign of the trainer you have to sprint to the balloon and then dive and blow very hard. After being tapped the next player can blow away the balloon. The player who is first to blow the balloon over the backline wins.

Duration of the exercise:

10-15 minutes.

Over rope ladder, shuffling pawns

Around pawns, bouncing with ball.

Sprint to the hoop with the ball, bounce to the pawn, jump rope 5 times, to the opponent's hoop and back to the group.

Bring the ball between the legs to the other side.

Jumping buck. First one starts as a buck, second one over it, also in buck etc.

• first throw over the ball (throwing-movement)
• just replay with 2 teams
• Overhand and underhand: short ball oh and long ball oh (15 times each back and forth)
• Variant: in the back 1 time in front of you (10 times each back and forth)
• Variant: in front of the team, play forwards once (OH and then BH); player who runs to and fro always touches the ground before the ball is played (10 times each backwards and forwards)

One ticker in the middle of the field. The rest stand on the lines of the field and may only move across the line.

Variations:

1. Nose to the net
2. Nose to the left wall
3. Nose to the back wall
4. Nose to the right wall

The ticker may move throughout the field.

• group of 4-6
• choose a word beforehand with about 6 to 7 letters (e.g. serve)
• the first serves on a place in the field
  • You can also 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 out 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.

There is a compass and he gets the assignment to go to the mentioned spot. (depending on the number of players).

3/4 against 3/4 play with obligatory 3x play. If on your pass it is not possible to play 3x you will be replaced

1. In pairs. 1 works the other has rest
   • bench up and down with 2 legs at the same time (3x 20 - if you can)
   • bench up and down, alternating left and right (3x 20)
2. Push-ups, remember that their backs are straight
3. Abdominal muscle:
   • ball in your hands, legs up and try to touch the toes with the ball (30x)
   • Place ball on the ground left and right of your body with your arms stretched out (both 30x)
4. Stand between 2 lines and move LAY and touch the side lines
5. Tipping: individually through the field