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 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!

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

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, ... 

Goal : develop game insight for attack

• A1 plays the ball to SV. 
• Sv set-up to pos.4 where A attacks. 
• At the moment A attacks, A1 plays a second ball to SV. 
• B & B1 take care of the block. (B1 always starts from pos.3), L defense. 
• Second attack of A. place ball. L stands on a mat. Where L is not standing should be played to. 

We try to grow into a match form. Block gets points when attack can be stopped. Attack when scored or ball on the mat. Defender when defended. 

Goal: Libero training and defense

• T plays in tempo the balls to SV. 
• SV set-up (2nd tempo) to A (position 3) --> targeted attack to position 1 or to B (position 4) --> targeted attack to position 6.
• L starts from pos 6 + defense to SV2

Extension 1 : After defense from L to SV, set-up to position 4 where C attacks (aimed) 

Extension 2 : L2 defended attack from C, C is going to catch ball. 

Purpose: peripheral view. 

• C plays the ball to L. 
• L plays the ball to pos 3/2 --> SV2
• Meanwhile, B3 moves to pos 2 or 4. (draw. to 2)
• SV2 setup to the pos. where there is only one block. 
• C goes blocking 
• A attacks.

Meanwhile: 

• T plays ball to SV1
• SV1 setup to attacker where there are two blocks. 

Extension : field defense.