Volleyball drills
- 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
- Hang up the net at about 1,50 m.
- Work with 4 players, 2 on each side of the net.
- Player smashes the ball down, pass to player at the net
- 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.
- line up one side of the net on the other side players with ball to attack,
- I pass, the other players react and
- the passer catches the ball and runs on.
- The attacker becomes a reserve,
- reserve becomes defender,
- defender becomes passer,
- passer runs up the ladder and becomes attacker.
- Start on back line in position 1.
- Sprint to the 3 meter line, then backward to position 6, sprint to the 3 meter.
- Shuffle to position 5 and sprint to the net.
- At the net, block jump to position 4, move sideways, hands high.
- Block jump at position 3 and block jump at position 2.
- On the opposite side of the net attack run at position 4, 3 and 2.
- On the side of the field, do 10 sit-ups.
- Sprint around the field back to position 1.
- Trainer stands on position 3 at the net.
- Players enter the field in threes on the same side of the net.
- On position 1, 6 and 5, where they stand in the usual defense position.
- 1 person of the trio plays the ball to the trainer, and trainer taps / hits / plays a ball into the field.
- Players must keep ball off the ground and continuously play back to trainer.
- Rally continues until ball falls to ground, then other trio turns in.
- 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?
- Trainer stands in the corner of the field at the net.
- Two teams, one player on each side of the coach.
- Trainer bounces the ball in the field, two players have to get the ball to the distributor.
- Pay attention to the turn in pass attitude and I-call.
- (If all goes well, distributor can give set-up to trainer or player of team).
- On one side of the net a team in game formation.
- Get rid of 1 save in 3 times!
- After that handle 2 rally balls (one arc and one 'beaten')