Volleyball drills

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Planking

  • make a plank
  • everybody lie down in a circle
  • x number of seconds, y number of times
  • do no lower hip!


planking-2

https://www.youtube.com/watch?v=31O8qYbeo3Uh

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Movement prep - Lateral Lunge

  1. Take a step to the right from an upright position, keeping your feet (and the rest of your body) pointing forward.
  2. Lower yourselves with your upper body upright and your weight on your right foot. Lower as far as possible and keep your left leg stretched and your feet flat on the floor
  3. Repeat the same movement with our left leg.
  4. Repeat these movements a number of times.

Usually, the arms are left beside the body or are stretched above the head.
Some volleyball players perform this exercise with their arms stretched forward as if they want to play a ball underhand.

movement-prep-lateral-lunge-1

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Movement prep - Inverted Hamstring

  1. Stretch your arms to the sides with clenched fists and thumbs up.
  2. Bend over with your left leg stretched until your upper body is completely horizontal while you are balancing on your right foot. Move your left leg and your upper body in unison.
  3. Do the same with your right leg while you balance on your left foot.
  4. Repeat these movements a number of times, alternating between your left and right leg.

movement-prep-inverted-hamstring-3

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Movement prep - Hand Walk

  1. Bring your hands to the ground from an upright position and keep your legs stretched.
  2. Take small steps forward with your hands until you cannot go any further..
  3. Then move your feet towards your hands until you cannot go any further. Take small steps, only using your ankles to walk.
  4. Repeat these movements a number of times.

movement-prep-hand-walk-1

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Movement prep - Calf Stretch

  1. Stand on hands and feet, and move your feet towards your hands so your legs and upper body make an angle of around 90 degrees.
  2. Place your right foot over your left heel.
  3. Press your left heel towards the floor and at the same time pull up your left toes towards your left shin.
  4. Maintain this position for a moment and bring your heel up again. Repeat this movement a number of times with the same foot.
  5. Then repeat this movement a number of times with your other foot.

movement-prep-calf-stretch-1

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Movement prep - Scorpion

  1. Lie down flat on the ground on your belly and stretch your arms to the sides.
  2. Bring your right foot to your left hand and keep your upper body, arms, and left hip in contact with the floor.
  3. Go back to the starting position and then bring your left foot to your right hand.
  4. Repeat these movements a number of times.

movement-prep-scorpion-1

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Movement prep - Hip Crossover

  1. Lie down flat on the ground on your back, with your arms stretched to the sides.
  2. Pull up your feet until your legs are bent around 90 degrees. Let the heels of your feet rest on the ground.
  3. Bring your knees to the ground on the right side of your body. Keep your feet, torso, shoulders, and arms in contact with the ground.
  4. Then bring your knees to the ground on the left side of your body.
  5. Repeat these movements a number of times.

movement-prep-hip-crossover-1

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Trio passing

  • trios with 1 ball.
  • A and B are at the net, and C is opposite of A on the end line.
  • A throws ball to C, C throws diagonally to B, B catches.
  •   Meanwhile, A moves with regard to B, and then A throws the ball to C.
  • After 20 passes rotate 

trio-passing

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