Volleyball drills

These exercises can be done in many variations.

• 2 equal groups
• estaffete. so which group finishes first
  1. speed ladder
  2. under 'mat on benches
  3. through the hoop
  4. slalom through poles
  5. climb over a cupboard
  6. 3x push-ups
  7. 10x jump with 2 legs on bench
  8. touch the next one
  9. ATTENTION: to smuggle is to start over with the part (not the whole course of course)

• Trainer throws the ball to the midfielder
• He passes to SV
• SV gives setup
• Striker plays ball SLIMLY over the net
  • so just over the net
  • Or in the back of the field in the corners
• Attacker hates the ball and puts it with trainer (in the box)
• Everybody turns 1 spot (runs after their own ball)
• If necessary put hoops (= opponents) where they do not have to play.
• Give instructions all the time
  • 

• Just replay in 4-player teams. Throw the ball at the net and the other player plays over the net.
• overhand and underhand

• Pairs face each other.
• The player at the net plays the ball, left right, front and back.
• The player in the backfield brings the pass nicely to the net. 5 min and then change position, again 5 min

• Trainer hits on row MA.
  • A pass is made to SV at 2,5.
  • Playing set up in basket.
  • Player under the basket to make a catch.

• 2 teams,
• 1 person in the field
• other on the other side of the net.
• Person stands randomly somewhere in the field,
• server has to look for him in the field.

• 2 groups,
• each group must pass in 10 and count out loud.
• Falling down = start over.
• Out of the field = ball for other team.
• Up to 3 points

• Start at the back line,
  • to the 3-meter line,
  • back to the baseline
• to the center line,
  • block jump,
  • dive,
  • back line

Line up behind the back line. Trainer throws a ball into the field from the opposite field.

1. Ball must bounce between outstretched arms2
. Extend to bounce between arms with 1 knee on the ground (standing still)
3. Extend to bounce between arms with 1 knee on the ground (standing still) and feet pointing in the right direction4
. Extend to OH play on the basket / catcher on the distributor spot (pay attention to continuously stretched arms & sitting low) 5. Extend
to OH play + attack (still coming from a row, but now with 1 game already in the field)

Line up behind the back line. Trainer throws a ball (high) into the field from the opposite field.

1. Ball must be caught with arms extended above head.
2. Extend to catching with arms stretched above head + standing still while catching3
. Extend to catching with arms stretched above head + standing still while catching + feet in right direction4
. Extend to playing BH on the basket / catcher on the distributor spot
5. Extend to playing BH + attacking (still coming from a row, but now with 1 game already in the field)

• Play fanatically in pairs
• Then player with ball at the net, gives ball at 7 m,
• then at 3 m overhand, underhand,
• Then 5 red balls

• Back muscles.
  • Lie flat on the floor with your face down.
  • Place your hands on your back and slowly come up as far as you can.
  • Keep your eyes on the floor.
  • We do this exercise 20 times.
• Abdominal muscles.
  • After the previous exercise, we turn around so that we are lying on our back, face up.
  • Grab your partner and face him.
  • Take a ball and throw it over at the moment you both tighten your abdominal muscles and come up.
  • After this goes well, increase the pace.