Volleyball drills

2 groups start at the back line of each half of the field, spread over the whole length, pairs (per large).

• VW walk to the net, through the net with 2 hands to partner; VW walk to the backline. 6x
• VW walk to net, jump and clap hands above net; AW walk to backline. 6x
• VW walk and lift heels to net, jump and clap hands above net; VW walk and lift knees. 6x
• ZW low pull-up passes, quarter turn and jump with hands above net. 6x

These exercises are done in pairs.

• Exercise 1:
  • Person 1 stands with a ball at the net, person 2 starts at the 3-meter line. Person 1 hits the ball and person 2 has to run backwards and play the ball to person 1 again. 10x per person.
• Exercise 2:
  • Person 1 stands on the 3-meter line with a ball. Person 2 is going to block at the net and then turn around to play the short ball of person 1. 10x per person.

• Across and back (2x)
• Sideways to the other side and back (1x)
• Cross pass to the other side and back (1)
• Lift your knees across and back (1x)
• Heels to the other side and back (1x)
• Arm swing forwards, backwards (1x)
• Frog jump to the other side and back (1x)
• Crossing to the other side and back (1x)
• Sideways hop across to the other side and back (1x)

• Make threes
• Each trio one ball.
• Player in the middle runs an 8 each time. Each time this player gets in the middle, a ball is thrown:
  • A throws (or plays overhand) the ball to B (in the middle).
  • B plays the ball back to A underhand and then runs around A until he is in the middle again.
  • A meanwhile passes the ball overhead to C.
  • C plays the ball overhand back to B.
  • B passes the ball back to C underhand and then runs around C until he is in the middle again.
  • Etc.
• After 2-3 minutes, the player in the middle changes.

Variation:

• To make it easier, player A and C can also have them throw instead of playing overhand. This can be an underhand throw/catch or an overhand throw/catch.
• To practice standing still while playing/catching, you can also let player B throw and catch underhand.

• 2 teams,
  • 1 with ball at the net,
  • 1 without ball on the backline flat on belly.
• player at the net bounces the ball, player two catches/OH to the net player.
  • after that change positions

• 2 teams(6,8,10 or 12 players)
• 1 person in the field.
• Other players stand behind the back line in the waiting room.
• T puts ball in play in field A or B.
• You may only play the ball underarm.
• After playing the ball, step out and someone in the waiting room takes your place.
• If you make a mistake, the opponent gets a point.

• The team starts in basic formation.
• MV moves to the left and together with LV sets up a block.
• The other players move to corresponding defensive position.
• Trainer checks and corrects position of players.
  
  
• MV moves to the right to block with RV/SV.
• The other players move to the corresponding defensive position.
• Trainer checks and corrects position of players.
• Repeat this number of times in one motion, rotating frequently so everyone has been in each position.

• Make threes
• Each trio one ball.
• Player in the middle runs an 8 each time. Each time this player gets in the middle, a ball is thrown:
  • A throws (or plays overhand) the ball to B (in the middle).
  • B plays the ball back to A underhand and then runs around A until he is in the middle again.
  • A meanwhile passes the ball overhead to C.
  • C plays the ball overhand back to B.
  • B passes the ball back to C underhand and then runs around C until he is in the middle again.
  • Etc.
• After 2-3 minutes, the player in the middle changes.

Variation:

• To make it easier, player A and C can also have them throw instead of playing overhand. This can be an underhand throw/catch or an overhand throw/catch.
• To practice standing still while playing/catching, you can also let player B throw and catch underhand.

• Player 1 at position LF at the net, player 2 at MA to defend.
• Player 3 (= SV) on RA (use pawn to indicate RV position; SV has to start behind it).
  
  
• LF throws ball to MA with arc.
• SV runs in at that point from RA, around the pawn (RV on ~3 meter line) to SV position (between MV and RV position)
• MA passes the ball to SV
• SV catches the ball above the head (all players turn 1 spot, or repeat exercise 5 times)
  
  
• Can be extended with setup to LF where
  • player 1 throws the ball from the net
  • then goes to the 3 meter line (for the run to attack)
  • simulates an attack and takes care of the setup.
• If necessary expand with an attack instead of catching.

4 laps around the field in a running pace.

Stand on the backline and calmly walk to the net.
backwards to the backline.
Alternately lift your left and right knee to 90 degrees back to the net (knee lift 90gr)
Heels back to the back line. (2x)

Calm walk to the net, left arm turns forward.
back to the back line right arm turns forward.

Calm walk to the net with both arms turning forward at the same time. back to
the back line walk forward arms turning backwards.

cross pass back and forth.

On your heels to the middle of the field and then on your toes to the net.
Back 8 skippings with high knee deployment and then a short sprint and easy run to the back line.
At the back line, do the same thing again, but now towards the net.

On the baseline again 8
skippings with a sprint to the net. Same again.
After this again active skipping with high explosiveness.

3 sets of 15 movements half squats. (Stand with your feet shoulder width apart and toes pointing slightly outwards) You move as if sitting down to 45 degrees. (15x without stopping) 10 count break and again 15x and then 10 count rest and again 15x.

Lunge (get out, knee not past the toes and back straight arms in the side) 3x left, 3x right (4 sets)

Reach to the net.
Stand facing the net, arms above your head and at a leisurely pace make your back as long as possible (pretend) 3 sets of 5 stretches.

Shoulder girdle slowly.
Stand with your back to it about 50 cm from the net. Raise your arms above your head.
Go to the net with your hands while gently arching your back and hit the net. Also 3 sets of 5 repetitions.

• Players divide into 2 teams.
• Each team has its own mat that they must get to the other side as quickly as possible, by taking turns diving on it.
• Whichever mat reaches the other side first, that team has won!

Servicepass training for 4 to 12 persons4
persons:
2 servers at the servicepoint.
1 passer1
receiver
(dynamic) same as static but dancer plays ball on receiver. Passer plays to off-setter. (server becomes reserve, reserve becomes passer, passer becomes receiver etc.)

6 persons.
2 servers3
passers1
receiver
(static) see four persons
(dynamic) server serves the ball and runs after his/her ball.
Passer passes the ball to the receiver. The player on the right becomes the server and the server
moves in on the left. Catcher becomes server. If this does not work out 1 passer becomes reserve.

Extend with fixed sv and extra player on pos 4, who will attack. Passer becomes attacker, when pass is wrong the passer goes away.

Extend with blocking.