Volleyball drills

• Dumbbell torso rotation is good exercise for improving core rotational speed.
• First of all, you need to prepare a dumbbell. Initially, you need to hold a dumbbell in the right hand.
• After that, you should touch the ground in front of the left foot. Now, it's time for you to explode from low to high.
• Finally, you'll have the dumbbell above the head on the right side.

Pay attention in the exercises:

• Pass must come high so player can catch the ball 'overhand'.
• Pass to the right, right foot forward
• Pass to the left, left foot forward
• Eyes" of the shoulders in the direction of play

The exercise:

• 3 pairs with 1 ball.
• 1 and 2 stand next to each other, not too close to the net.
• 3 faces 1 in the back of the court.
• 1 throws straight at 3 and 3 passes diagonally to 2.
• 2 catches and throws straight on to 3 and 3 passes diagonally to 1.
• So 3 moves around all the time.

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

• throw the ball with 2 hands
• catch with 1 hand
• change hands 3 times

• throw the ball with 1 hand
• catch with 2 hands
• 3x

• throw the ball with 1 hand
• catch with 1 hand
• 3x right + left

Goal of the exercise:
Fine tuning techniques

Explanation of the exercise:

• From the right front, balls are hit on the own half to position 4 / 5.
• The defender attacks his own ball again.
• Follow your own ball. N
• After your attack you start serving from position 5 straight ahead.

PURPOSE

Improve fitness and warm up

ORGANIZATION

Run in circles

IMPLEMENTATION

Run in circles around the field(leave about 2m between them)

1. when trainer claps 1 time - pump 1 time
2. when trainer claps 2 times - sliding dives
3. when trainer claps 3 times - a block jump
4. when trainer claps 4 times - turn around and short spurt

After each part, a short rest and then through again. Parts with * need a bench, 2 to 4 persons per bench

• Part 1:
  • 30 step-ups* (getting on/off the bench)
  • 15 push-ups* (feet on the bench)
  • 30 step-ups*(get on/off bench)
  • 15 push-ups* (feet on the bench)

After each part, a short rest and then through again. Parts with * need a bench, 2 to 4 persons per bench

• Part 1:
  • 30 step-ups* (getting on/off the bench)
  • 15 push-ups* (feet on the bench)
  • 30 step-ups*
• Part 2:
  • 30 east-west step-ups* (right foot on bench left foot next to it â€" left foot on it right foot next to it)
  • 10 squats jumps (bend knees and jump as high as possible while stretching)

• the number of players present are all outside the field of play.
• In the middle of the field there is a hoop with a number of balls in it.
  • 1 less than the number of players
• Players do a number of exercises, for example
  • planking
  • sit-ups
  • push-ups.
• when the players have completed these exercises, they lie on their backs.
• At the sign of the trainer they run to the middle, and try to conquer a ball.
• They keep on running until there is only one ball left.
• The winner of the game decides on a punishment for the other players.

• Exercise with two blockers, opposite each other at the net, and a defender.
• The ball is thrown in just over the net edge.
• The task of the blocker on the opposite side is to score with two hands above the net in one of the hoops you have placed at the side lines.
• The blocker and defender on their own side agree on which side they will block and defend (think beach volleyball).