Volleyball drills

• 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

• 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.