Volleyball drills

• push-ups (may also be on knees) (30 sec) 2x
• 30 sec planking (straight back) 3x with 10 sec rest in between
• 1 push-up position opposite each other with a ball in between and stretching the ball from left to left
  • 10x and 10x right to right.
• 10x whole tummies

• 2 balls per pair.
• One throws the ball, the other plays back the BH.
• Throw in the 2nd ball when the 1st one comes back.
• Together they keep 2 balls in the air:
  • So twice as much ball contact as when working with 1 ball.
• Variations/expansion: throw something to the left/right (move > stand still), throw something short/long.

• 2 fixed playmakers stand at the net and take turns.
• Other players are divided into 2 rows at mid and outside.
• Outsiders pass the ball to the distributor.
• Playmaker gives set-up to mid or outside. Both players attack (fake attack).
• The player who attacked retrieves the ball and returns it. Other player remains standing and attacks again.

• A serves at B
• B plays into C
• C sets up and B plays over the net
• Run after own ball

See picture. Each team 2 balls. 2 players at the net a few meters apart, other player in the backfield.

• Exercise 1: Players take turns throwing the ball, player in the backfield plays the ball back underhand.
• Exercise 2: First ball comes deep, second ball comes short
• Exercise 3: Throwers stand a little further apart and throw straight: player with ball on the sideline throws deep, other throws short.

After x-number of balls or after a certain time swap places.

• Pairs facing each other with a net in between
• There is a cone under the net
• Players play the ball overhead in front of themselves and then pass the ball to others
• After playing, they tap the cone under the net and get back to their feet

• 2 rows of players
  • 1 row on the left back
  • 1 row at the right back
• create with 4 pawns a virtual line where they have to stand behind
• trainer stands at the other side of the net and throws the ball somewhere in the field.
• 1 of the 2 front rows calls LOS orIK (agree who takes short or deep)
• This player passes the ball over the net to the previous player.
• catch a round for the next player
• If you did not have the ball, join the shortest row.
• 

• Place a mat at random in each field.
• On 2 sides stand a group to serve.
• Serve on the mat.
• Then run after your ball, tap the wall, and join the line on the other side.
• Who hit the mat the most?
• Players must serve from behind the back line

• everyone in a line with the ball between their feet
• always jump with the ball between their legs
• they jump to a cone, around it and back again.
• tap the next one, etc.
• additions: forwards, sideways, slalom, through the hoop
• make it a competition

• first explain the technique (triangle, above the head, 10 fingers play the ball)
• Two pairs with a net in between and only play overhead.
• Let the pairs rotate (always new pairs).

• 2 teams,
  • 1 with ball at the net,
  • 1 without ball on back line flat on belly.
• Attacker hits ball, defender defends on 7meter line,
  • Then short ball on 3meter line.

• Line up in the middle of the field.
• 1 person walks to the net (midposition) and blocks,
• sideways to set/outside and block there.
• 1 person remains standing on each side, creating a two-man block.