Volleyball drills

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. 

Goal of the exercise is, the playmaker must try to make sure that on the other side of the net a double block can not be formed. 

• T plays the balls at a high pace towards pos. 3.
• SV walks in and gives set-up for -or backwards to fool the block. 
• B tries to come to a drawbar block on attack.
• SV passes around T after set-up. 
• SV1 & 2 switch positions after each set-up. 

Expansion : 

• Add field defense. (Liberos) 
• B's play ball high back over to attacker passing towards pos 3/2
• Exercise starts again from pass attacker. 

• Holding a plate with your hands at the 9 and 3 positions, this exercise builds the core and also develops upper body strength.
• Specific to volleyball, it helps the shoulder stay healthy and aids in the transfer of power from the core to the upper body.

• This exercise, done with 2 dumbbells, is good for glute strength, hamstrings and improving an athlete's vertical jump.

• Some volleyball players choose to do stationary mat twist exercise for improving core rotational speed.
• Keep in mind that you need to prepare a mat as well as weight (or a medicine ball) for this exercise.
• First of all, you should kneel on a mat and hold a weight (or a medicine ball). Now, your job is to rotate to the right and then return to the center.
• You also need to rotate to the left and then return back to the center.

• It’s another exercise that helps volleyball players develop foot speed.
• Uphill acceleration sprints involve sprinting on an uphill incline.
• You should perform sprints for a certain distance a set number of times.
• It’s a good idea to experiment with sprints.
• Set a number of repetitions, distance as well as the duration of break for sprints.

• Doing exercises like colored cones circles helps improve foot speed that’s incredibly important for a volleyball player.
• First of all, you should prepare randomly colored cones.
• You should also ask a coach (or friend) to assist you with this exercise.
• At the next stage, you need to place colored cones in the circle.
• Your goal is to create a circle that is 20 feet wide.
• Now, you need to stand in the center of the circle.
• The job of a coach (or friend) is to pick one of colored cones for you.
• So, you will need to approach to the appropriate cone as soon as possible and then return back to the circle’s center using a crossover step.

• It’s fair to say that volleyball is a very fast game.
• That means that a volleyball player should be able to move quickly to do great job on the court.
• Volleyball players should focus on increasing foot speed as well as core rotational speed.
• Now, it’s time for you to get familiar with some of the best volleyball exercises for explosive speed.

• Volleyball players should do high knee skips for a number of reasons.
• It’s important to know that doing this type of exercise has a positive impact on a volleyball player’s calves, hamstrings and hip flexors.
• If you do this type of exercise regularly then you will be able to improve your vertical jump, endurance and coordination over time.

• Oftentimes, a volleyball player needs to jump off one leg during the game.
• It’s worth noting that this type of jumping is done by both attackers and defensive volleyball players.
• That’s the reason why athletes should do single leg bound exercise regularly.
• Actually, this volleyball exercise has many great benefits.
• First and foremost, doing single leg bound helps volleyball players succeed in jumping off one leg.
• On the other hand, this exercise helps a volleyball player gain the confidence that he/she needs to do this type of jumping.
• The exercise also positively affects a volleyball player’s hip as well as hip flexor and quads.
• It’s crucial for volleyball players to do single leg bound exercise the right way.
• When jumping off one leg you should try to keep your opposite knee up as high as it’s possible.

• Doing squat jumps helps volleyball players strengthen calves, glutes, hips as well as quads.
• When squatting down volleyball players should try to keep hips parallel.
• Make sure that your knees are bent at 90 degrees.