Volleyball drills

1. In pairs. 1 works the other has rest
   • bench up and down with 2 legs at the same time (3x 20 - if you can)
   • bench up and down, alternating left and right (3x 20)
2. Push-ups, remember that their backs are straight
3. Abdominal muscle:
   • ball in your hands, legs up and try to touch the toes with the ball (30x)
   • Place ball on the ground left and right of your body with your arms stretched out (both 30x)
4. Stand between 2 lines and move LAY and touch the side lines
5. Tipping: individually through the field

Trainer throws ball to attacker. The attacker smashes the ball into the opposite field where 3 defenders are standing to defend the ball. A 4 player stands as sv at the net. He tries to block the ball first.

After defending he/she builds up an attack. Then another ball. After 10 times another attacker comes.

Ball is played underhand to each other from the 4 meter line.
- After playing block on the middle
- move to the right and block
- under the net and block
- low defence back to the line

Field in half divided over the length

2 rows of players on the backline in each half

2 playmakers at the net in each half

Coach and ass serve from other side

Front players come in and pass ball to SV

Ball back to coach and ass.

condition strength

- 4 to 5 players on the back line
- at A: push-ups 10 x
- at B:blocking 10 x fast hopping
- for C: sideways between 3 meter line 10 x
- D: sit-ups 20 x

1. Extend your arms out to the sides with your fists clenched and your thumbs up.
2. Bend forward with your left leg extended until your upper body is completely horizontal while balancing on your right foot. Move your left leg and torso as one.
3. Do the same with your right leg while balancing on your left foot.
4. Repeat these movements several times, alternating between your left and right legs.

- C attacks diagonally on 3 and 4

- 1 after block attack (2 does not participate due to the number of players)

- 3 and 4 defend, playmaker comes in

- set-up to 1 or 3, attack to 3 defenders. 1 may attack behind or at midfield - agree in advance

- They defend for themselves and put the ball in the box.

- After a few balls the players change position (preferably on their own).

Variations:

1. 1, 2 and 3 can play back/attack the ball on the half of '3 and 4'.

2. Order to attackers 1 and 3 to play the ball on a specific position (e.g. tap in the middle or at the back of the field).

3 against 4

These exercises can be done in many variations.

• 2 equal groups
• estaffete. so which group finishes first
  1. speed ladder
  2. under 'mat on benches
  3. through the hoop
  4. slalom through poles
  5. climb over a cupboard
  6. 3x push-ups
  7. 10x jump with 2 legs on bench
  8. touch the next one
  9. ATTENTION: to smuggle is to start over with the part (not the whole course of course)

• SV at position 2-3
• 3 rows of to attack at positions LV, center and RV
• Trainer throws ball from backfield to SV who performs setup.
• Goal is for the forwards in each row to execute the attack pass regardless of whether the ball comes his/her way.
• Where the ball eventually goes finishes the attack.

Goal: To knock over pawns

• 5 Pawns upside down positioned side by side on pos 1 on both halves
• Divide the playing field over the long way
• 2 teams with one SV and one passer/attacker on each side and one server on the other side
• serve to passer/attacker
• pass to SV
• SV setup
• Attacker attacks on pos 1 towards the pawns and tries to knock them over.
• The side that first knocks over the pawns wins.

• calmly 5 laps
  • warm up,
  • arms swinging,
  • walk sideways on back lines,
  • knees up.

• 1 player near and with the back to the net.
• One player on the 3-meter line. This player plays the ball overhand.
• The player at the net tries to hit the ball as much as possible.