Volleyball drills

Play overhand over the net in pairs Then play for yourself and 1 row to the right. First in the queue and then join the next row. At the end of the row pass under the net and join the other side.

2 groups with a course of 5 pawns. The first one starts to run the course and then passes to the next one. Which team wins?

2 or 3 against each other sprinting. Whoever wins is finished.

the two of us. 1 works, other has rest

1. going up and down bench with 2 legs at the same time
2. bench up and down, alternately left right
3. another bench exercise(s)
4. Push-ups, remember that they have their back straight
5. Absorbent muscle: arms crossed, legs up, shoulders up 20 cm
6. Stand between 2 lines and move LOW and touch the side lines
7. Jump over buddy and after landing crawl through the legs of your buddy

This exercise is for sv only.

SV: The trainer throws the ball towards the sv area. The SVs play the ball into the front left basket. The other SV catches the ball and counts the times the basket is hit or passed (better). After 15 balls the players change.

In the second series the trainer makes the ball harder to play.

The other 5 players will do the exercise 'bounce and play in 3 times on 1 side'.

Trainer plays the ball and the player passes back. Then walk backwards around a pawn and get the second ball from another trainer/player. Join the back of the row. Extend with distributor and pass over the net.

Play in pairs without a net. Both overhead and underhand. Afterwards smash the ball on the ground to practice smashing.

Play in pairs. Play overhead and try to get into the other player's hoop on the other side. Then the other player plays on and the second player tries to play back over the net into the hoop. After that the same underhand.

Everyone gets a ball and a hoop. You have to try to get the ball out of someone else's hoop. Tapping to avoid this

Divide into 3 teams. Each team gets a mat and must dive to get the mat further, then walk back and the other must dive again, etc.

1. Extend your arms out to the sides with your fists clenched and your thumbs up.
2. Bend forward with your left leg extended until your upper body is completely horizontal while balancing on your right foot. Move your left leg and torso as one.
3. Do the same with your right leg while balancing on your left foot.
4. Repeat these movements several times, alternating between your left and right legs.

• In pairs with 1 ball and with the net in between.
• On a 3 meter line and serve calmly to each other.
• Throwing up and concentration.
• Same but increase the distance.
• If it goes well then increase the distance again.