Volleyball drills
- Low stance, 10 x between 2 pot shuffle sideways and play ball.
Ball not thrown up too high. High pace. 1 shuffle step sideways. 2 x 10 times. - Same as 1 but crossover shuffle sideways. 2 x 10 times.
- 2 x 4 times diagonal shuffle. Stand still in correct posture.
- Square shuffle back to center 2 x 3 times.
- Square shuffle always back to center 2 x 3 times.
- Block jump - turn around & defense.
Throw on person and then smash.
Various strength exercises:
- 20 seconds of planks straight.
- 20 seconds of planks left.
- 20 seconds planks right.
- Recline: tap left shoulder, tap right shoulder, slap behind back and again. 5 x.
- 10 squat jumps.
Repeat all exercises 3x.
- 5-minute jog.
- Throw ball in from defensive end to passer and pass.
- Passer passes to defense.
- Attacker becomes passer.
- Player defending stays standing.
- Feet parallel.
- As you sink through your knees to the ground your body goes forward.
- On your toes, weight forward.
- Knees above your toes.
- Shoulders in front of your knees.
- Triangle of your body.
- Hips under the ball.
- Hips low.
- Elbows together.
Exercise slide dive forward.
- Flat on the ground, bend on the ground, then slide forward.
- Player A holds the ball against the outstretched arms of player B who is in defense position.
- Player B first goes through his right knee, then through his left knee, and comes back straight, right left . Focus on arms and on staying low in defense.
Player plays underhand control ball and plays it in jump over the net, retrieve ball himself and close behind
- Passer starts at position 5, with foot on the three-meter line.
- Ball is thrown up and hit from position 1 other side.
- When thrown up, the passer may move.
- Catcher runs in from position 4 to 2/3 and takes place on the mat.
- Pass on mat is 1 point, catcher then serves from 1 to 5.
- In the zone is 1 point, on the mat is 2 points.
- Then retrieve ball and attack.
- Whoever gets to 15 points first wins.
Variation
- Same, only now with 2 regular players, who take turns starting from position 4.
- An attacker is now added.
- The passer and passer make room for the new passer.
- The one who attacked serves again.
- The one who attacked goes to defend in the straight and then goes to block.
- The one who blocked becomes the reserve passer.
- Points can be gained by good pass, good service, score in attack or good defense, block can catch ball.
- Who will reach 20 points first?
- There are two teams. One team on each side of the net.
- From each team there are always 3 people in the field - a passer, playmaker and attacker.
- After the ball has been played over the net, they continue to pass, but with assignments. See on drawing.
- Buffer enters the field at position 4, near pawn, and plays the ball over the net.
- This player then makes a block at positions 4 and 3 and becomes playmaker.
- After setup, the playmaker sprints around the pawn at position 1 and becomes passer.
- The passer dives after the pass to the pawn at position 5 and becomes buffer.
- The buffer enters the field at position 4.
- Players make a large circle. About one half of play.
- Ball is thrown over with an assignment and players, after throwing it, run after it.
- To throw ball wrong or not catch it is to step out of the circle and complete assignment.
Exercise:
- playing overhand;
- alternate between overhand and underarm;
- pass - setup - attack
- Pairs with one ball.
- A plays overhand left next to B.
- B move and plays underarms back to A.
- Now the same to the right.
- Play about 1.5 meters next to the person.
- After 10 changes
Goal: move and turn in.
Organization:
- Making trios
- Field A. 2 trios in home position
- Field B. 1 trio in pass position and trainer with ball carrier
Execution:
- Trainer throws the ball at 2 for a setup
- At the moment of setup, the team on field A goes
- To the starting position and defend the attack
- After 5 attacks, the trios switch:
- 1-6-5 to 2-3-4
- 2-3-4 become attackers
- Attackers become 1-5-6
- Purpose of the exercise:
- To focus, communicate, master the task and persevere.
- At "A" and above, with fewer people on the field for more intensity.
- Explanation of the exercise:
- 'Chaos Easy' starts as a warm-up, but ends as a true battle.
- The players are placed in the field (it doesn't matter where).
- The ball is caught and immediately thrown over the net (one play).
- As the player catches, he throws the ball. .
- The players on the team are turned over one spot.
- It is striking how difficult it is to score.
- When someone throws wrong (in net or out), they have to sprint around the opponent's field.
- Duration of the exercise:
- 5-10 minutes.
- Place the basket underhand.
- In the basket on the 2/3.
- Play overhand from game position in the basket to the attack.
- Under the baskets: 1 catcher.