Volleyball drills

Game to conclude the training. This exercise combines the two nice concluding exercises King of Court and Smashball. 

Played in pairs. In case of an even number of players, the pairs will remain the same, in case of an odd number two different team members are constantly in the field.

• One pair begins in the "king's field" and the other team at the other side of the field, the other players are waiting at the side for their turn.
• The team that begins on the other side of the field gets a ball served by the trainer, is played together three times to attack the "king's field"
• The rally is played until a point is scored.
• If the team on the other side scores a point, it takes the place of the team on the "king's field" and their place is taken by a new pair.
• If the team on the "king's field" scores a point, both pairs remain, and the team on the "king's field" is thrown a (hard) ball by the trainer which is defended and then the rally is finished.
• This offers an extra chance for the other team to get to the "king's field", while the team on the "king's field" can score an extra point.
• If the team on the "king's field" scores this point again, the other side changes team, and the service begins again.

This game seems a bit hard for the pupils at first, but the teams that have payed this game always want it as concluding game..

This game can be played with every 4 exercises you can come up with.

1. Make pairs to do exercises.
2. every pair gets a note with 4 boxes in which they can write a code with the figures 1, 2, 3, 4
3. the trainer makes a code, this can be 4 different figures (4231) or repeated figures (2233)
4. the players have to do the 4 exercises in sequence of the code they have written down. When they have done all 4 exercises, they have the code checked by the trainer, who notes how many are correct and how many are not.
5. the players write down a new code, and again are going to do 4 exercises in the order of their code.

For example
Exercise 1: sprint 5x up and down between 9m
Exercise 2; block left, rotate, block middle, rotate, block right with pairs opposite each other and two times up and down
Exercise 3: sitting on the bench, ball is thrown, return underhand while getting up. Both player throw 5x, catch 5x
Exercise 4: 10x sit-up | 10x push up | 10x knee 90 degrees - jump

The first pair to crack the code wins.

• quintet with 1 ball. 1 player is at the net
• Opposite him/her is a trio next to each other
• If the ball thrower throws a ball to the middle, the middle player passes the ball back and everybody remains.
• If the ball is thrown left, the player passes the ball back and changes left for mid 
• If the ball is thrown right, the player passes the ball back and changes right for mid 

Which trio keeps this up the longest.
If a ball is missed, the player that made the mistake leaves the field, and a new player comes in the middle.

After every part a short rest and continue. For parts with *, a bench is required, 2 to 4 persons per bench

• Deel 1:
  • 30 step-ups* (step up/down bench)
  • 15 push-ups* (feet on bench)
  • 30 step-ups*
  • 15 spiderman push-ups (pull up 1 leg as a frog at the same time as push ups)
• Part 2:
  • 30 east-west steps-ups* (right foot on bench, left foot besides, then left foot on right foot besides)
  • 10 squats jumps (bend the knees and when stretching jump as high as possible)
  • 30 east-west steps-ups* 
  • 10 squats jumps
• Part 3:
  • 20 sideways shuffles over 4 meter
  • 10 slit-squat jump (jump, and bend 1 knee, each time a different knee)
• Part 4:
  • 20 forward and backward sprints over 4 meters 
  • 10 squats jumps

• Player A throws the ball over the net.
• Player B or C passes the ball over the net.
• The other player quickly runs underneath the net, and sets up for the same player that passed.
• This player tries to hit a cone from the bench with overarm player or a hitting movement.

Which pair or which team has hit the most cones from the bench after an X number of minutes? 

To make sure that players learn to play in a rhythm, the ball has to be under way for 2 seconds each time (21-22). 

• All players will try to play synchronously at the same time.
• This starts with overarm.
• The next form is that the player in the back field is going to play underhand and the player on the net overarm.
• In this way it can be extended.

he most important thing is that the players keep the ball in the air for 2 counts.

See picture. Each trio 2 balls. 2 players at the net number of meters from each other, other player in the back field.

• Exercise 1: Players rapidly throw in turns, player in the back field returns ball underhand.
• First ball is deep, 2nd ball is short
• Exercise 3: Throwers increase their distance apart and throw straight: player with ball at the side line throws deep, other short . 

Change places after x number of balls or after a certain time.

1. Stand up straight with your feet a bit wider than a shoulder's width apart.
2. Grab your feet at the toes, while keeping your legs stretched.
3. Move your hips downwards until between your ankles and move your breast forward.
4. Move your hips back up again until your legs are stretched. Keep your back straight and keep holding your toes.

Start from an upright position

1. Place your left foot diagonally behind your right foot, at a distance of about 60 cm.
2. Rotate your hips back in the direction your right foot is pointing.
3. Lower your right leg and keep the heel of your right foot on the ground
4. Return to the starting position and repeat the movement with your other body half.
5. Repeat these movements a number of times.

1. Make a step backwards with your right foot from an upright position.
2. Turn your torso towards your left knee, while you reach up as far as possible with your right hand.
3. Turn back, get back up again, and repeat the same movement with the other side of your body.
4. Repeat these movements a number of times.

1. Take a large step forward with your right foot from an upright position
2. Put your left hand on the ground, at a shoulder's width distance beside your right foot, and divide your weight over your left hand and right foot.
3. Bend your right arm, and bring your right elbow to the ground between your left hand and your right foot.
4. Put your right hand next to your right foot. Do this on the outside, and not on the side here you previously had placed your elbow.
5. Raise your hips, stretch both legs, and have your right foot point upwards.
6. Return to the starting position and repeat the same movement with your left foot and right hand.
7. Repeat these movements a number of times

• Make trios
• Each trio has a ball.
• Player in the middle keeps running an 8. Every time this player comes in the middle, a ball is thrown:
  • A throws (or plays overarm) the ball to B (in the middle)
  • B throws the ball underhand back to A and then runs around A until he is back in the middle.
  • Meanwhile, A plays the ball to C
  • C returns the ball overarm to B.
  • B plays the ball underhand back to C and then runs around C until he is back in the middle.
  • Enz.
• after 2-3 minutes the player in the middle is changed. 

Variation: 

• To make it simpler, player A and C can throw instead of playing overarm. Could be underhand throwing/catching or overarm throwing/catching.
• To practice standing still when playing/throwing, player B can throw and catch underhand.