Volleyball drills

• Everyone lines up in a plank position.
• The first person in the row
  • rolls the ball under the others,
  • goes to the other end of the line,
  • rolls the ball back and joins them in plank position.
• The new first person takes the ball and does the same.
• In this way the different groups have to cover a certain distance as quickly as possible.

• player1 throws in from behind the net:(3players)
  • 2 teams on the back line on the stomach
• Player1 hits the ball, 2 players stand up and coach attacks one of the pair defends, nr. 2 sets up and nr. 3 attacks
  • after that next 2 team player1 with player 2 etc.

ON 1 FIELD:

• groups of3/4/5
• 2 groups per field
• 1 group bats, after the serve the person who bats starts to run around the bases around the field (baseball)
• the other group is on the opposite side: 3 persons defend, 1 person catches on position 3
• the defenders have to get the ball to the receiver as soon as possible, when the receiver has the ball in his hands, he will call loudly stop and everybody has to stop walking
• when the server lands in the net or the runners have not reached a base in time, they are out and must wait until the changeover to play again
• when the server hits an ace, this is a homerun: the same goes for when the defenders punt the ball away
• the catcher of the defending team must stand on a mat and may not leave the mat to catch the ball
• when the attacking team has 3 players out, it is a change.
• if you are playing with 3 people, the substitution takes place when 2 people are out, if you are playing with 5 people, the substitution takes place when 3 people are out.

Everyone has a ball.
Various exercises:

1. Playing ball for themselves underhand.
2. Play ball for oneself overhead.
3. Play ball for oneself underhand with only the left arm.
4. Play ball for yourself underhand with only the right arm.
5. Play ball for self overhead with only the left hand.
6. Play ball for oneself overhead with only the right hand.
7. Play ball for oneself overhead and underhand alternately.

• Line up for trainer, trainer at the net.
• Player throws the ball, trainer plays/throws it back.
• Then player passes to trainer.
• Trainer throws the ball over the net.
• Player retrieves ball and closes in back.
  • NB! Ball speed is increasing until ball is hit.

• On 2 sides a team of 6 in the field.
• On 1 side a thick mat against the net.
• They hit/attack against it.
• The ball comes back (=block); dissolve in the field --> 2nd attack on midfield.
• Players on the other side play this ball.

• Ball is served.
• Pass by 1/5/6.
• Set-up by 1, but on a first pass by 1 set-up by 2.
• After set-up an attack by 2/3/4, but on a set-up by 2 only an attack by 3/4.
• After service 2 (or more) players walk into the court to play.
• Ball/ralley is played all the way out.
• NB: FOCUS IS ON THE SERVICE PASS!

• Make two teams.
• One player of the pair lies on one half, the other on the other half.
• The ball lies under the net, exactly in the middle, in between.
• At the signal of the coach, both players stand up, run to the back line of the field where they are lying.
• Then they run to the ball and pick it up.
• The one who picks up the ball (first), wins a point.

• You play a normal game, but you add something extra.
• Each team gets one mission to accomplish, if successful the team gets five or three extra points.
• Next, the team picks a new mission.
  • Examples for CMV-teams are playing 3x overhead, making a point in the corner of the court, etc.
  • Examples for youth teams and senior teams are 3x playing with one arm, scoring via the block, etc.

• Each player has a tennis ball in the non-striking hand.
• Make an attack pass, where the tennis ball must be picked up in the batting hand at the last moment with arms stretched
• and thrown over the net into the opposite court.

• Speed ladder is from the back line towards the net, in the middle of the field.
• Players move every round with a different movement pattern for the footwork through the speed ladder towards the net, then a block at position 3, move to position 2 or 4 (alternate) and a block again there.
• Then immediately step out to the defensive position on the 3-m line (with the cross move, immediately adopt a low stance and weight on the front feet).
• After the defensive position there are two options: either shuffle backwards towards the baseline or make a dive/roll towards the baseline. Optionally, an attack pass can be made towards the net first (with movement to the starting position for the attack pass).
• Depending on the team and their fitness level, increase the number of rounds the players have to make.

• The coach places a ball on the halfway line.
• On both sides of the net stands a team behind the backline.
• The players must try, by throwing/rolling balls against the ball on the half way line, to get the ball over the back line of the other team.
• The defending players can only stop the ball by throwing/rolling against it.