Volleyball drills

Goal : develop game insight for attack

• A1 plays the ball to SV. 
• Sv set-up to pos.4 where A attacks. 
• At the moment A attacks, A1 plays a second ball to SV. 
• B & B1 take care of the block. (B1 always starts from pos.3), L defense. 
• Second attack of A. place ball. L stands on a mat. Where L is not standing should be played to. 

We try to grow into a match form. Block gets points when attack can be stopped. Attack when scored or ball on the mat. Defender when defended. 

• 2 numbers (preferably variable)
• Trainer throws balls at set position
• Setter calls a set outside and calls a number (1..4)
• Attacker strikes the ball to the named position.

Goal: Libero training and defense

• T plays in tempo the balls to SV. 
• SV set-up (2nd tempo) to A (position 3) --> targeted attack to position 1 or to B (position 4) --> targeted attack to position 6.
• L starts from pos 6 + defense to SV2

Extension 1 : After defense from L to SV, set-up to position 4 where C attacks (aimed) 

Extension 2 : L2 defended attack from C, C is going to catch ball. 

Goal of the exercise is, the playmaker must try to make sure that on the other side of the net a double block can not be formed. 

• T plays the balls at a high pace towards pos. 3.
• SV walks in and gives set-up for -or backwards to fool the block. 
• B tries to come to a drawbar block on attack.
• SV passes around T after set-up. 
• SV1 & 2 switch positions after each set-up. 

Expansion : 

• Add field defense. (Liberos) 
• B's play ball high back over to attacker passing towards pos 3/2
• Exercise starts again from pass attacker. 

A fixed setter

2 rows on the back line

• Trainer strikes a ball to player 1
• Setter gives setup on player 2 which attacks
• Player 2 directly back for 2nd ball
• (rest in mirror image again)

Next pair

• Per setter each 2 or 3 series

The goal of the core is, that the players can play the ball far overhead

• The players face each other in pairs and play overhead
• Hands well above the head, from the legs, body stretching and point towards the ball when releasing
• The players stand further and further apart from each other.
• Then we form two rows diagonally across the field and we play BH, chasing your ball

• Pass the ball overhead to each other in a snake-like figure
  • Two rows of players that face each other.
  • No. 1 plays the ball straight over and connects at the end of the snake.
  • Nr 2 plays the ball diagonally over and connects to the end of the snake and so on. 
• Hang on as long as possible (field around!)? 

• Holding a plate with your hands at the 9 and 3 positions, this exercise builds the core and also develops upper body strength.
• Specific to volleyball, it helps the shoulder stay healthy and aids in the transfer of power from the core to the upper body.

• This exercise, done with 2 dumbbells, is good for glute strength, hamstrings and improving an athlete's vertical jump.

• Some volleyball players choose to do stationary mat twist exercise for improving core rotational speed.
• Keep in mind that you need to prepare a mat as well as weight (or a medicine ball) for this exercise.
• First of all, you should kneel on a mat and hold a weight (or a medicine ball). Now, your job is to rotate to the right and then return to the center.
• You also need to rotate to the left and then return back to the center.

• It’s another exercise that helps volleyball players develop foot speed.
• Uphill acceleration sprints involve sprinting on an uphill incline.
• You should perform sprints for a certain distance a set number of times.
• It’s a good idea to experiment with sprints.
• Set a number of repetitions, distance as well as the duration of break for sprints.

• Doing exercises like colored cones circles helps improve foot speed that’s incredibly important for a volleyball player.
• First of all, you should prepare randomly colored cones.
• You should also ask a coach (or friend) to assist you with this exercise.
• At the next stage, you need to place colored cones in the circle.
• Your goal is to create a circle that is 20 feet wide.
• Now, you need to stand in the center of the circle.
• The job of a coach (or friend) is to pick one of colored cones for you.
• So, you will need to approach to the appropriate cone as soon as possible and then return back to the circle’s center using a crossover step.