Volleyball drills

Supplies: A stick about 2.5 meters long and 1 to 2 cm thick.

• The group gets the assignment to put the stick on the ground but it has to stay horizontal.
• The group stands up straight (see drawing) and stretches both forefingers to the front at shoulder width and the upper and lower arms are at an angle of 90 degrees.
• The trainer places the bar on the forefingers pointing forward.
• From this position, the group should try to bring the bar down to the ground.
• The bar must remain horizontal and not be raised or lowered on any side.
• The bar should not be grabbed either!

• Make groups of three, one with the ball.
• One throws the ball over the net into a 3x3m square, the passer stands in that square and passes the ball to the net where it is caught.
• Provide a second ball for a faster game.
• After ten balls turn around.
• Possibly start with catching then build up to playing.

In pairs

• Someone at the net (player A),
• Someone on the backline (player B)
• After each task with the ball, the players get a strength/physical exercise, alone or in pairs.
• (This happens when the players have also switched between themselves).
• After this, the players on the back line move on. This way you always have a different warming-up partner.
• Player B lies on her stomach on the back line, player A hits the ball, at this moment player B jumps up and tips player A, player B tries to defend the ball.
• After 10 hit balls, change.
  • Legs crossed and 15 sit-ups

• Player B lies on her stomach on the back line, player A hits the ball, at this moment player B jumps straight attacks player A, player B tries to defend the ball.
• After 10 lucky balls, change.
  • 10 blocks against each other's hands.

• Player A attacks to player B, player B defends and player A attacks again.
• After a certain time, change.
  • Belly on 3m, straight, attack, belly 3m. 6x

• Player A chooses, short ball, far ball, attack, ... Player B defends everything, after a certain time change.
  • Sprints around the field

Across the field do the following exercises repeat everything 2 times.

• Loose arms in a dribble, forwards and backwards.
• Toes in, toes out.
• Hopping.
• High jump.
• Bounce, make very small skipping movements.
• Knee hugs.
• Lift your knee.
• Lateral knee lifts.
• Hopscotch, fast hopscotch.
• Skater, skating movements.
• Volleyball shuffle, left and right.
• Sumo shuffle, kind of jumping jack but sideways.
• Karaoke, cross passes but the leg that goes in front over the other leg goes up.
• Backwards hip rotation, hip rotation from the inside to the outside and stepping out backwards in a lunge.

• All team members line up and run in circles around the room.
• Every time the trainer blows the whistle, the person in the back must run forward.
• This continues until everyone has run forward once.

• Four players stand in a square, play around and turn their bodies well in the direction you are playing to.
• Play anti-clockwise, making sure the right foot is in front

• This can be done in threes or fours.
• One player in the middle for threes, two in the middle for fours.
• Two players have a ball, one near the net and one near the back line.
• Player (red) in the middle stands a maximum of two meters in front of a player with the ball.
• Player with ball throws to centre, who passes back and moves to other player who just threw the ball.
• Next player throws ball to centre player (white), who passes back, then moves to other player.
• After ten passes change position.
• In a four-team team, two players in the middle who pass at the same time and change position to pass.

• Two players with a ball at the net, about three-four metres apart.
• Two players at about six meters, each facing a player with the ball.
• Players at the net throw a ball at the same time, players in the back pass at the same time.
• Then move sideways to the other position.
• Net players pass the ball again simultaneously, passers pass back simultaneously and move again.
• Change after twenty passes.

• Individual exercise to improve ball feeling with one hand.
• Each player has 1 volleyball, mini volleyball, tennis ball, juggling ball (or for advanced players a non round object; a light plastic container or light bottle for example, but can be used with anything).
• The goal of the players is to keep the ball in the air by hitting it as many times as possible with only one hand.
• Have the players count how many times they can do this per the 2 minutes per task.
• Possible assignments:
• - Underhand lobsmash
• - Over your head
• - Hit your leg afterwards with the hand you played with
• - Clap your hands after touching them
• - Lying down -> sitting -> standing (and back)
• - Raising your knee/heel
• - Against the wall
• - In pairs one player under, the other over the net=
  Be creative! =
  
• Possible exercise for several people. (see image)
• One or more in the middle, the rest around it.
• Setters play the ball somewhere around them, the rest have to make sure that the ball is returned to setters in X number of times.
• Agree on how many times the ball can be played.
• Exercise stimulates:
• - Communication
• - Reflexes
• - Ball sense
  
  
  

• Three passers are on the field.
• One play.
• On the other side are the other three players.
• They take turns hitting the ball five times.
• When the server throws up the ball the players may stand and finish the rally.
• Finish the rally.
• Then change.

• Course:
• Start at the ladder.
• Shuffle to the middle of the net.
• Make a block jump -> to the right and another block jump.
• Slalom around the poles.
• Shuffle around the pawns.

• Warming up
• Ground exercises
• Set up in threes, chase the ball
• A to C, C to B, B setuo to C, C to A, A to B, B set up to A etc.