Volleyball drills

1. Stand up straight with your feet a bit wider than a shoulder's width apart.
2. Grab your feet at the toes, while keeping your legs stretched.
3. Move your hips downwards until between your ankles and move your breast forward.
4. Move your hips back up again until your legs are stretched. Keep your back straight and keep holding your toes.

Start from an upright position

1. Place your left foot diagonally behind your right foot, at a distance of about 60 cm.
2. Rotate your hips back in the direction your right foot is pointing.
3. Lower your right leg and keep the heel of your right foot on the ground
4. Return to the starting position and repeat the movement with your other body half.
5. Repeat these movements a number of times.

1. Make a step backwards with your right foot from an upright position.
2. Turn your torso towards your left knee, while you reach up as far as possible with your right hand.
3. Turn back, get back up again, and repeat the same movement with the other side of your body.
4. Repeat these movements a number of times.

1. Take a large step forward with your right foot from an upright position
2. Put your left hand on the ground, at a shoulder's width distance beside your right foot, and divide your weight over your left hand and right foot.
3. Bend your right arm, and bring your right elbow to the ground between your left hand and your right foot.
4. Put your right hand next to your right foot. Do this on the outside, and not on the side here you previously had placed your elbow.
5. Raise your hips, stretch both legs, and have your right foot point upwards.
6. Return to the starting position and repeat the same movement with your left foot and right hand.
7. Repeat these movements a number of times

• Make trios
• Each trio has a ball.
• Player in the middle keeps running an 8. Every time this player comes in the middle, a ball is thrown:
  • A throws (or plays overarm) the ball to B (in the middle)
  • B throws the ball underhand back to A and then runs around A until he is back in the middle.
  • Meanwhile, A plays the ball to C
  • C returns the ball overarm to B.
  • B plays the ball underhand back to C and then runs around C until he is back in the middle.
  • Enz.
• after 2-3 minutes the player in the middle is changed. 

Variation: 

• To make it simpler, player A and C can throw instead of playing overarm. Could be underhand throwing/catching or overarm throwing/catching.
• To practice standing still when playing/throwing, player B can throw and catch underhand.  

Divide over 3m line. Throw ball in zig-zag pattern and follow. See picture.
Later, play underhand, only overarm. One side of the net underhand, other side overarm.

Make 2 or 3 lines on the end line.
Goal: service has to be correct!! 

• The first of each line serves the ball and picks it up again.
• The next can only serve when tapped.
• If the ball is served into the net, the ball has to be picked up and served again.

Which line has a 100% service score???

• The trainer puts the ball on the middle line.
• On the end line on both sides of the net is a line of players.
• At the trainer's signal, the run to the ball, who has it can keep it.

Which team collects the most balls

Service pass training for 4 to 12 persons
4 persons:
2 servers on the service spot .
1 passer
1 catcher
(static) Server serves, passer passes the ball to catcher, catcher catches the ball and rolls it back to the server.
(dynamic) same as static, but then the involved player walks after the ball. (server becomes passer, passer becomes catcher, etc.)

6 persons.
2 servers
3 passers
1 catcher
(Static) see four persons
(dynamic) server serves the ball and walks after his/her ball.
Passer passes the ball to catcher. The most right player becomes catcher
Server moves in from the left. Catcher becomes server. If this does not work, 1 passer becomes reserve.

• 5x push up (can also be done on knees)
• planking (straight back) 3x with 15 sec. rest in between.
• lie down on your back, cycle for 1 minute
• 10x entire stomach exercise 

Explanation of the exercise:

• The players make pairs. 
• Each pair has 1 ball. 
• 1 player of the pair plays the ball overarm over the net. 
• The other one catches. Alternatingly.

XL Challenge:

• Add a second ball. 
• As soon as a player has played the ball overarm over the net, the other play throws the ball underhand over the net.
• You can make it even more difficult by playing both the balls overarm.

• 9 hoops in a square  (3x3)
• 2 groups of 3
• everybody a vest/cloth 
• every team their own color
• first 2 of each group sprint to the hoops
• put their cloth in a hoop
• run back and tag the next
• the goal is to get 3 in a row
• if everybody has done it 1x, no cloths with be left
• everybody runs one more time, and now you can move a cloth
• the winner is the one who has 3 in a row the first, OR who is back the first (winning the relay race 2x)