facebook pixel

Volleyball drills

Goal : block displacement + reaction speed

  • A blocks at the net. (Start pos. 4/2)
  • After each block, A defends the ball from B, then from C --> D.


Extension : Someone can also throw in a ball from the other side of the net. A blocks the ball and then defends B's ball.

drawing Block warm-up

Goal: improve condition in combination with attack/block/defense

T throws a total of three balls to SV.

  • T throws ball to SV.
  • SV gives a set-up pos 4 , where A attacks. Immediately after the attack T throws a ball, A defends ball back to C.
  • After defense T, throws ball 2 to SV. SV 2é pace to A --> attack, C throws ball --> A defended back.
  • T throws 3e ball to SV. Sv set-up to pos. 2, A attack on pos. 2, after attack Ball defend.


On the other side of the net.

  • B same as A.
  • B tries to block A's attack.
  • After each block, defend ball from T2.
drawing Attack vs block condition building.

Goal attacking after physical and mental strain.

  • T1, T2 & T3 throw at high speed a ball each for A1, A2 and A3 respectively.
  • A1 pos. 4 --> attacking towards goal, after attacking around the cone and again attacking towards the mat.
  • A2 pos. 2 idem
  • A3 pos. 3 idem


Other players take care of ball safety. After 5 attacks change.

drawing Attack warming
  • A and A1 play their ball to SV1 and SV2 at the same time.
  • SV high ball.
  • SV1 & 2 exchange places + pas s to the corner, where A & A1 attack.
  • SV, Block on attack from A & A1.


Intention is to load the playmakers. Pass to position 4.

drawing Gamekeepers on top
  • Place three coloured pawns around a player.
  • Make sure these pawns are about 1 meter from the player.
  • A player with a ball is standing outside the circle.
  • He calls out different colours, which the player in the circle has to touch.
  • When the player with the ball calls 'BAL', the player gets an attack to defend.
drawing Tapping pawns

Place 1 or 2 ladders in a row, to create an exercise on length.

Perform a number of variations, starting with easy exercises and slowly working your way up to more difficult ones. Continuously ending with a 10 meter sprint

  • Start simple, with 2 feet continuously in the ladder.
    • Short quick movements
  • Next,
    • 1 foot outside ladder,
    • 2 feet inside ladder,
    • 1 foot outside the ladder.
  • hopscotch,
    • 1st box: only left foot.
    • 2nd compartment: both feet.
    • 3rd box: right foot.
    • etc
  • jump off your left foot, onto the left side of the ladder.
    • --> to the other side of the ladder, landing on your right foot (one square further).
    • Jump to the end in a slalom fashion.
  • Stand horizontally with your hands in the ladder.
    • And go sideways through the ladder, hands together continuously in one compartment.
  • Do it again, but with a push-up between the different squares.
  • Lateral knee lifts through the ladder
  • Place a pawn/stack of hats in every odd ladder square, which must be jumped over.
    • Continuous jumping, using both feet (arms in the air)



Reception Drill:

  • 2 balls per 3 players.
  • Player A serves, immediately after the serve the server throws the second ball to the server,
  • Player B takes reception to the distributor.
  • The distributor is the one who runs after the lost balls, the server tries to play a good number of balls to the receiver.
  • Passing after, either 1 minute, or 15 receptions, or 5 + receptions (with max of e.g. 20)


Buildup options:

  • storage:
    • throw underhand,
    • overhand,
    • private storage,
    • float serve,
    • attack stroke,
    • plinth serve
  • reception:
    • catch-and-throw,
    • mandatory underhand,
    • compulsory overhead,
    • start from knee up,
    • start 2m left of centre,
    • start at 3m,
    • start at 8m...

Circling around the field, doing something different each time.

  • Cross pass
  • knee lift
  • heels/buttons
  • sprint
  • Place four coloured pawns around a player.
  • Make sure these pawns are about one meter away from the player.
  • A player with a ball is standing outside the circle.
  • He calls out different colours, which the player in the circle has to touch.
  • When the player with the ball calls 'BAL', the player gets an attack to defend.
drawing Tapping pawns
  • Storage-Reception exercise
  • Targeted serve to position 5-6
  • Set-up to position 4, followed by attack (street) and drop ball.
  • Reception players and setter move to cover and defend the ball high, centrally in the 3-meter zone.
  • Best to provide spare balls to keep the pace high!
drawing Butterfly
  • Service at position 1
  • Pass on position 5/6 to playmaker
  • Playmaker returns to the sideline
  • Passer passes to the playmaker.
  • Set-up to the outside, attack to position 5
  • After service the server goes to defend


During home practice with 3 people, change after 10 services

During regular practice continuously rotate, and play on both left and right side of the field.

drawing Receiving and attacking the ball
  • Leg swing 20x forward left and right
  • Leg swing 20x sideways left and right


  • Lunge with twist: Big step forward, good to the ground, and rotate trunk to left and right 20x


  • Plank: 30 sec
  • Side plank: both 30 sec
  • 15 sit-ups both sides
  • 15 push-ups
  • 10 burpees


  • Stomp, slowly build up to 100% and loose to sprint