Volleyball drills

• Player stands with hoop near the net, can move a little but max 1 step.
• Trainer stands on the backline with a row of players with the ball next to him.
• Trainer throws the ball randomly into the field and the player puts it in the hoop.
• Make it more and more difficult.

• Ladder exercise
• Slalom
• Sideways movement back and forth between 2 cones (low pass stance)
• Bench: rv up - lv up - rv down - lv down (can be stepping or jumping)
• Throw ball against wall (lying on stomach) with elbows off the mat
• Jumping back and forth over the rope (2 feet together) -> small jumps -> fast
• Hurdles: lowest position and jump over them with 2 feet
• Bench: lie on your belly and pull yourself forward with your arms
• Jumping rope
• Stomach exercises: with stretched legs and feet over a big pawn each time
• Swinging jump over a bench
• Ladder exercise
• Pass the ball through the basket
• In each hand a tennis ball - arms sideways (90 degrees with body) and then squeeze the tennis ball
• Planks

• 2 rows of players
  • 1 row on the left back
  • 1 row on the right back
• 1 SV
• create with 3 pawns a virtual line where they should stand
• Player stands at the other side of the net and throws the ball somewhere in the field.
• 1 of the 2 front rows calls LOS orI (agree on this) and plays the ball to SV
• This one calls new SV
• SV takes ball and puts ball in ball pit
• SV joins one of the rows

• Extension 1:
  • Setter plays ball back briefly to player who did not pass, pass back to setter
  • Setter hits ball (calmly) to player who did not pass

Two rows on the 3m line, edge of the field.

• Pass the ball in a zigzag and follow through.
• Overhand pass
• 1 player overhead, 1 player underhand
• In the lower hands 1x for yourself, pass in the upper hands
• Mandatory 1x for yourself, controlled pass

• Trainer throws the ball to the midfielder
• He passes to SV
• SV gives setup
• Striker plays the ball SLIMLY overthe net
  • so just over the net
  • Or in the back of the field in the corners
• Attacker hates the ball and puts it with trainer (in the box)
• Everybody turns 1 spot (runs after their own ball)
• If necessary put hoops (= opponents) where they do not have to play.
• Give instructions all the time
  • 

• 4 cones in the corners, 1 central base to which the player always returns.
• The player moves to one of the cones and plays the ball back OH, the intention is to recover the ball well.
• Short and quick ball changes.

start with tennis balls

• mark 2 zones on the field in the backfield
• take steps from the 3 meter line and throw the tennis ball with attack technique.
• exercise can be made more difficult with volleyball
  • try to own throw + stroke
  • pass + stroke

Part 1:

• At the position where the attacker would normally pass the ball over, a basket is placed.
• by means of a high key the ball is played into the basket
• make it more difficult by adding an extra pass BH or OH

Part 2:

• instead of the basket the attacker makes the move but does not hit!
• catching the ball overhead with the striking hand behind the ball

Part 3:

• pass and strike

Exercise on stroke

• per 2 players one hoop and one tennisball
• try to play the tennis ball into the hoop with an overhand throw, pay attention to the wrist movement
• the difficulty can be determined by increasing the distance to the hoop.
• afterwards with a volleyball
• next step throw and hit yourself

• Player A throws ball over the net.
• Player B or C passes the ball over the net.
• The other player quickly runs under the net and sets up the ball for the same player who passed.
• This player tries to get a pawn off the bench with overhand play or a hitting move.

Which pair or team has knocked the most pawns off the bench after X number of minutes?

• Two players.
• One in front line, one in back line.
• If position 2 and 4 swap with 3.
• Every 2nd ball is for the 2 players
• 4-6

Basic exercise:

• Trainer throws ball, player catches ball and puts it in the cart.
• After this the player goes to the ladder. Here he goes through it and joins the next row.

Differentiation/Extension:

• Throwing the ball in a difficult way (left and right, front and back).
• Playing underhand and catching for themselves.
• Two players stand ready next to each other and have to call loose.
• A setupper comes on and has to catch the underhand ball.
• An attacker arrives and has to play the ball from the setupper over the net.