Volleyball drills

• 2 groups,
• each group must pass in 10 and count out loud.
• Falling down = start over.
• Out of the field = ball for other team.
• Up to 3 points

• Start at the back line,
  • to the 3-meter line,
  • back to the baseline
• to the center line,
  • block jump,
  • dive,
  • back line

Line up behind the back line. Trainer throws a ball into the field from the opposite field.

1. Ball must bounce between outstretched arms2
. Extend to bounce between arms with 1 knee on the ground (standing still)
3. Extend to bounce between arms with 1 knee on the ground (standing still) and feet pointing in the right direction4
. Extend to OH play on the basket / catcher on the distributor spot (pay attention to continuously stretched arms & sitting low) 5. Extend
to OH play + attack (still coming from a row, but now with 1 game already in the field)

Line up behind the back line. Trainer throws a ball (high) into the field from the opposite field.

1. Ball must be caught with arms extended above head.
2. Extend to catching with arms stretched above head + standing still while catching3
. Extend to catching with arms stretched above head + standing still while catching + feet in right direction4
. Extend to playing BH on the basket / catcher on the distributor spot
5. Extend to playing BH + attacking (still coming from a row, but now with 1 game already in the field)

• Play fanatically in pairs
• Then player with ball at the net, gives ball at 7 m,
• then at 3 m overhand, underhand,
• Then 5 red balls

• The thigh combo consists of 3 exercises done one after the other.
• Pairs are made and with your own pair you do the three exercises.
  • 3 minutes Squads, bend legs as if sitting on a chair. Backs to the back, back straight. Slowly lower yourself down (preferably a 90 angle) and come up. Knees should not go past the toes. Keep tension on the legs while coming up. In the lowest position the ball is passed to the partner and back.
  • 2x2 minutes Lunges, step with leg forward in an angle of 90. Slowly sink through the knees and come back up. Keep back straight and lower slowly so you can feel your buttocks. When you are in the lowest position, throw the ball to the opposite neighbor who is in the same position. 2 minutes left leg and 2 minutes right leg.
  • 4 minutes Stepping, Put the benches opposite each other and put 1 foot on the bench and back. The same foot each time. Keep this up for 2 minutes. Then switch legs. On and off.....
    • The last minute you jump on the bench with two feet at the same time. Throw the ball over to your opposite neighbor and he throws it back. When one is on the bench with the ball to throw the ball the other is on the floor and visa versa.

• Back muscles.
  • Lie flat on the floor with your face down.
  • Place your hands on your back and slowly come up as far as you can.
  • Keep your eyes on the floor.
  • We do this exercise 20 times.
• Abdominal muscles.
  • After the previous exercise, we turn around so that we are lying on our back, face up.
  • Grab your partner and face him.
  • Take a ball and throw it over at the moment you both tighten your abdominal muscles and come up.
  • After this goes well, increase the pace.

• 4 or 5 teams.
• 2 at the net 1 ball,
• rv set-up,
• l.f. attacks,
• on 2 or 3 defenders.

• 1 player at the net, 2 player at right back, ready for pass,
• 3 playmaker on the right back. (Attention backwards/equal backwards)
• 1 throws the ball with high arc.
• 2 passes the ball to the front court,
• 3 runs in and catches the ball. (can do 1 turn, can also do 5 turns).
• now expanding to include setup at center where
  • 1 is mid,
  • and after throwing the ball goes to the back.
  • As soon as 3 sets up, catch the ball.
• If necessary expand with hitting.

• trainer throws the ball
• Pass the ball to the trainer
  • player runs to the net,
  • makes an offensive jump,
  • goes under the net, makes a block,
  • then dives to the backline
  • Runs back in sprint
  • and connects at the back
  • Variation: running back with cross passes, etc.
  • Variation: trainer serves a quiet ball.
• Order:
  • pass,
  • Player runs to the net and catches the ball,
  • Gives the ball to the trainer,
  • Runs to the backline,
  • Touch the backline and sprint back to the backline.
  • Variation: with overhand ball

• 2 teams,
  • 1 with ball at the net,
  • 1 without ball behind backline flat on belly.
• Attacker hits ball, defender defends on 7meter line,
  • Then short ball on 3meter line.

• 2 rows of players
  • 1 row on the left back
  • 1 row at the right back
• create with 4 pawns a virtual line where they have to stand behind
• trainer stands at the other side of the net and throws the ball somewhere in the field.
• 1 of the 2 front rows calls LOS orIK (agree on)
• This player passes the ball into the basket.
• bring own ball to the trainer.
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