Volleyball drills

• players in certain position, trainer calls START and players sprint 3 to 4 steps to a line/net
  • players in 'athletics start' position
  • players on their stomachs with head in running direction
  • players on their stomachs with feet in running direction
  • players on their stomachs with dominant hand stretched forward
    • at the start they roll to the dominant side 1x, stand up and sprint

• Walk slowly to the other side of the hall.
• One player indicates with a "yes" that the other players have to do an assignment.
• Another player gives the orders on the way back.
• The exercises are:
  • Tap the ground
  • Turn around your own axis
  • Jump up
  • Walk backwards
  • Heels (6 times)

• On your hands and feet, at the command backwards on your hands and feet
• Start with short dribble step (tripplings) to field 2, then continue to knee lift (high tripplings), to field 3, then hop and stretch jump (stretching the body). Remember arms --> 2 times back and forth
• Squats with arm swing, bend through the knees (weight back as if sitting on a chair) swing the arms down and as soon as you come back up with the arms, the body also comes back up to the toes.--> 10 times tempo, 10 times easy, 5 times super slow
• Handwalk. Put the hand flat on the ground and walk as far as you can with your hands in front of you, walk back with the hands to below the shoulder, press up then walk with the feet to the hands

• low net
• 2 passers, 1 dropkicker (SV), 2 server/BH throwers
• servers throw the ball tight to the passers
• passer plays the ball to the centre, centre catches it
• everyone turn 1 spot forward
  • passer right , becomes passer left
  • passer left becomes SV
  • SV becomes thrower
  • thrower becomes passer right
• If throwing goes well, you can also do it with serving.

• players in certain position, trainer calls START and players sprint 3 to 4 steps to a line/net
  • players in 'athletics start' position
  • players on their stomachs with head in running direction
  • players on their stomachs with feet in running direction
  • players on their stomachs with dominant hand stretched forward
    • at the start they roll over to the dominant side 1x, stand up and sprint

• 2-2 or 3-3 (possibly on 2 fields)
• there is a winner's square and an entry square
• the winner moves to the winner's square
• losers get out
• new team enters the entry zone
• you can only score one point in the winner's zone

the intention is to bring the ball in pairs from one line to the other

• You may only touch the ball with your feet.
• if you have the ball between your feet, you may only turn, so do not slide
• first one starts on the first line with the ball behind the line
• who puts the ball on the other side first (no rolling over the line)

• Hit the ball with dominant hand
  • loose open hand
• let it hit the ground 2 times
• then check with the other hand and hit again
• now with 1x touch the ground

2 balls, 3 players at the net 1,2,3

after 20 balls for SV 1 position change

• s1 walks to the middle of the field
• throws/plays the ball to s2 (SV)
• SV gives setup to left front
  • this can also be catch and throw
• S1 catches setup on the left front side
• s3 runs back to midfield
• and throws the ball to SV who gives setup (possibly catch and throw) to the right front.
• S3 runs to the right front and catches the ball.
• Pay attention: all movements of s1 and s3 are facing the net.
• When the exercise is going well, you can start using more and more techniques. BH instead of throwing in etc

for right-hander:

• player has the ball in the LH
• bounce the ball with the LH
• and hit the ball with the RH
• continue like this

These exercises can be done in many variations.

• 2 equal groups of 5 to 6
• relay. so which group finishes first?
  1. speed ladder
  2. under 'mat on benches
  3. 10x skipping rope
  4. slalom through poles
  5. climb over a cupboard
  6. 3x push-ups
  7. 10x jump with 2 legs on bench
  8. touch the next one
  9. ATTENTION: to smuggle is to start over with the part (not the whole course of course)

• everyone dribbles down the hall
• Left, right
• Same, but now you can hit the ball away from someone else.
• when you have lost the ball, throw it 2x into the basket

• 3 teams
• 1 at the net
• other 2 on 2 sides in the back of the field
• B throws ball at A
• B passes under the net
• A plays the ball UNDER HANDS to C
• C plays the ball UNDER HAND to B
• B catches the ball
• B throws the ball to C
• B passes under the net
• C over the net to A