Volleyball drills
- 3x walk around the field
- 1 minute planking
- 10x from prone position, pulling back
- plank in pairs, facing each other, 10x left and 10x right hand tapping
- 1 set upper, 1 catcher at the basket, the rest pass.
- Trainer throws ball to passer
- Set up tries to score in the basket.
- In basket = 2 point
- edge = 1 point
- Catcher puts ball in basket.
- Make two teams.
- One of each team goes to the other side. This one sits on his buttocks on position 1.
- He serves, the ball must be caught.
- After that move to position 2, 3, 4, 5.
- The team that catches the ball first at position 5 has won.
- Play in pairs.
- Player at the net plays overhand,
- The other passes underhand.
- Before the back-player passes, she taps the ground with both hands.
- Goal: sit low
In groups of three, one ball;
- Release
- Strikes and make the ball "dead
- Control test:
- Everyone 20x ball contact
- Single key:
- Everyone 20x ball contact
- Underhanded-Upperhanded:
- Everyone 20x ball-contacts
- Sparring
Team sets up, opponent has serve.
- Ball 1: serve
- Ball 2: free-ball at the side with 3 players
- Ball 3: free-ball at the side with 6 players
- Ball 4: T plays ball to the side with 6 players
- Free-ball, attack net, drop, attack behind 3 meter line
Make pairs.
- Pass 10 times underhand at 3 meter distance.
- Pass 10 times overhead at a distance of 3 meters
- Both successful? Then both take a step back.
1 person either side of the field, other players behind the back line;
- Trainer puts ball in play in field A or B.
- Ball may only be played underarm.
- Foul? Run around the field until the end of the game and ensure ball safety.
- 5 laps around the terrain
- Walking around the field, arms swinging loosely
- hands together and loosen wrists.
- Hopping on left foot over and over the terrain, then right foot. 2x
- Sideways up and down 3x
- Up and down with big jumps. 2x
- Sprint up and down the field 2x
- idem but leave lying on belly 2x
- idem but leave lying on back 2x
- Lie down next to each other on the sideline. (10 x push-ups, 10 x set-up, 10 x oblique abdominals)
relay:
- 2 groups behind the back line.
- The front players roll the ball,
- run after it and pick it up behind the 3-meter-line,
- come back and give the ball to the next player.
- idem:
- But now run with the ball up to the 3-metre line,
- then throw the ball into the net and catch it again.
- Then run back and give the ball to the next player.
- idem
- But now run with the ball to the net,
- With shoulder to the net, throw the ball over,
- Pass the ball sideways under the net, catch it and pass it again,
- Back to the side under the net,
- Repeat this again
- And then hand the ball over to the next player. (Ball goes over the net 4 times per person).
- One player per group starts with ball on the other side of the net on the 3-meter line to throw balls.
- The first one of the group runs in and gets the ball at the net.
- He passes it back and catches the ball himself at the other side of the net.
- The thrower passes under the net and runs back to the back line.
- The next player may then leave.
- Same but now play back underhand
- 4 players on each side of the net,
- 1 at each antenna,
- 2 together in the middle on the 5 meter
- Both sides set up a team, normal game line-up.
- Trainer throws ball into the backfield, team defends and builds up attack, opponent idem, ball is introduced by trainer where mistake is made.
- Quick switching, lasting rallies and no delays as a result of service.
- Regularly turn at the indication of the coach.
Trainer stands with ball box at the net, position 2/3, players stand at position 1, 5 and 6 for defense.
Trainer throws ball to players:
- If ball at position 1, players of position 1 and 6 exchange after playing back ball
- If ball at position 6, players remain standing
- If ball at position 5, players of position 5 and 6 clear after playing back ball
- As long as the passing remains good at 2/3, the coach continues to pass the ball.
- Players not participating stand around the field and make sure the ball pit stays filled.