Volleyball drills
- 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)
- Push-ups, remember that their backs are straight
- 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)
- Stand between 2 lines and move LAOW and touch the side lines
- 2 rows of players
- 1 row on the left back
- 1 row on the right back
- 1 SV
- create with 3 pawns a virtual line where they have to stand.
- 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 or I (agree on this) Â and plays the ball to SV
- This one calls new SV
- SV takes ball and puts it in ball pit
- SV joins one of the rows
- All 1 ball and hit the ground against the wall.
- Hit the ball so your wrist is over the ball.
- Remember to get out and both arms in the air.
2 teams , 1 ball
- everyone plays ball individually BH against wall above a line
- players count each other
- keep score
- counts for the club of 100 BH
- do this exercise about 10 minutes
- push-ups
- sit-ups
- lie flat
- knees up
- arms crossed
- raise shoulders +/- 15 cm
- all 1 ball
- serve quietly against the wall
- try to catch the ball yourself.
3 teams with 1 ball. Player a and player b stand next to each other at the net and player c stands opposite a. A throws the ball to c and c plays underhand to b. c moves opposite b and then passes the ball to a. If you succeed you may continue to play, but it must be concentrated and neat!
- Coach throws ball over the net to player in the back of the field.
- The player passes to the midfielder and he catches the ball.
- Catcher brings ball to trainer
- and tester goes to catch.
- Accent on the plank and tilting the shoulders.
- Assessing the ball trajectory is also an accent.
- Make sure they are ready.
pairs
- players stand opposite each other about 2-6 meter apart (players determine the distance)
- player 2 hits the ball to player 1
- player 1 passes the ball back
- player 2 gives a set up to player 1
- player 1 hits the ball
- player 2 passes the ball back
- player 1 gives set up
- etc
player 1 | player 2 |
pass | |
setup | |
smash | |
pass | |
setup | |
smash | |
etc |
- Server plays the ball towards position 6
- 1 of the 2 passers, passes the ball towards the playmaker(SV)
- SV plays the ball to the front left or right
- Attacker (A) completes the attack (attack pass to net)
- Attack
server -> passer
passer -> attack
attack -> server
- Everybody throw a ball up and catch at the highest point with a jump
- Smash ball against the wall. Think of movement, cross, and wrist movement.
- Throw ball up, smash against the wall. try to hit at highest point, think of wrist
- Stand on the back line, throw the ball up and try to smash the ball over the net through the ground. try to hit the ball at the highest point.
- Stand on the back line, throw the ball up, jump, and try to smash the ball over the net through the ground.
- Think of hitting the highest point, and wrist.
Aim: Players Setup from 1st time + targeted attack.
- T plays ball high over the net in the attack zone.
- Sv enters from pos.1 and sets up for -or backwards.
- A attacks on the mat/goal.
Expand : Block, middle attack, ...