Volleyball drills
- The player behind the first attacker throws the ball to the distributor.
- This player passes the ball on to the attacker at the net. (Free hit)
- Extension:
- 3 defenders at the other side of the field.
- The attackers hit the defense.
- They pass the ball to the defender's position.
- If necessary, place a basket through which the ball must pass.
- The trainer throws the ball over to 1 of the 3 players and the passer runs around the cone to the mat and tries to catch the ball on the mat and put it in the basket.
- The 2 reserves do ladder exercises and then one of the reserves takes the place of the reception player and the reception player becomes a passer and the passer becomes a reserve.
- While the one player does the reception, the other two move to their home positions and get ready to attack.
- You start in the middle.
- You walk to the first hat, then back to the middle again.
- You do this with every hat.
- Line up on the back line.
- Trainer rolls the ball towards the middle line.
- The player who gets the ball first has won.
Per player 1 ball:
- throw up the ball for yourself and stop it through reception (bend your knees well)
- same exercise but now play OH first
- same exercise but play BH
- combination, play OH, control BH and catch in reception
- Side A
- Coach hits ball to 3 defenders standing at the net.
- The 3 defenders play the ball over to team line-up.
- Continue to play the point
- Then serve side A to B
- Then B to A
- 3x freeball to side A
The field is divided in 4 equal fields
- per field 2 players
- ball is thrown OH over the net
- the other players do a correct OH ball recovery by playing it to the basket, the player who is not on the ball runs to the basket and takes the bra.
- the easy version ends here
You can make this exercise more difficult by playing in one time.
- players stand in a row with ball
- 1 without ball (distributor) at the net (right front)
- Trainer throws in the ball
- distributor plays the ball to the left-outside of the basket (set up outside)
- distributor runs after his own ball and then joins the back of the row
PURPOSE: get the ball as far as possible to the outside-left (you can always add a mid-position if it goes well)
Warm up from the back line to the net:
- run
- unscrew right arm
- Untie the left arm
- Untie both arms
- raise your knee
- heels-bottoms
- sideways (left and right)
- cross pass
- dive
- 10 times back and forth to the net
- 5 times backwards and forwards
- 4 times sideways (connecting pass and face one way)
- 4 times front to back crossing (also face one way)
- 4 times heels touching butt and backwards
- 4 times lift the knee and return backwards
- 4 times sitting low on the side (pass posture) face one way
- 4 times waving arms (left and right)
- Stretching and stretching (calves, thighs, ankles loose, hips loose, arms stretching (front to back))
- two groups on the back line and dribbling ready; sprinting at GO of the trainer:
- centre line
- 3 meter line
- pass to the net
- sprint and dive over the baseline
- next already dribbling ready and pass at GO
- 10 pushups
- 10 situps
- 10 burpies (from stance on stomach, stand up and jump with arms in the air)
- 10 times 5 seconds in pass position and then jump as high as possible