Volleyball drills

• Doing tuck jump has a profound positive impact on a volleyball player’s glutes, hips and quads.
• When doing this type of volleyball exercise you should keep your knees as high as possible.
• Plus, you need to spend as little time on the ground.

• Frog hops is the right type of volleyball exercise for developing explosive jumping power.
• If you do this volleyball exercise on a regular basis you’ll be able to strengthen the quadriceps and hamstrings over the time.
• As a result, you’ll be able to jump higher!

A game of 1 against 1 on a six meter long field

• Basisoefening:
  • Player A tries to score a point against player B
  • Everything is allowed, the ball has to be touched at least 2x before playing.
• Variation 1:
  • The ball being played is, from now on, a hard overarm contact.
• Variation 2:
  • The second contact is a soccer contact (head, knee, shoulder, breast, foot).
• Variation 3:
  • Build up has to be done in 3 times.
    • Ball 1 = Underhand
    • Ball 2 = overarm
    • Ball 3 = Attack or tip

• The trainer randomly plays 1 or 2. 
• From there, a set up to the other (1 or 2) is given for attacking. 
• Depending on where the attack happens, 6 players on the other side of the net take the correct positions. 
• Blocking, defending, and play over the net to me. 
• High tempo. 
• If the ball is not defended, throw it to my side of the net so that we can continue. 

• There are 2 lines with persons on the end line and 2 attackers on the 3m line at both sides. 
• The player right back walks to the middle of the field and gets a ball thrown by the player left back. 
• The player gives a set up to the attacker on the 3m line. 
• This attacker tries to attack the ball over the net to the best of his abilities. 
• This exercise stimulates a not-perfect set up given from the back field. 
• The goal is that the attacker is still able to play the ball over the net with some pressure. 

• The players are in a line at position 1.
• The first makes a jump service (without ball), then runs diagonally to the net (position 4).
• Here, he/she makes a block, shuffles backwards to the 3m line, and attacks.
• Then, he/she shuffles to the middle and does the same. 
• Keeps shuffling to the right and does the same here.
• Makes a dive to position 1.

GOAL

Improve condition and power + warming up

ORGANIZATION

Crack the code by doing various exercises

EXECUTION

You can play this game with each 4 exercises you can come up with.

1. Divide group in two teams which are going to do the exercises.
2. The trainer makes a 10-digit code for example (24 32 14 21 33)
3. The players will do the devised exercises in a certain order. For example: they think that the first digit is 3, so they will do exercise 3. When they have finished this exercise, they go to the trainer who tells if the digit is correct or wrong. If the digit is correct, they try to guess the next digit. If the digit is incorrect, they will have to do another exercise, for example exercise 4, to guess to correct digit.

For example
Exercise 1: 5 times pumping
Exercise 2: run the distance between the end line and the middle line three times
Exercise 3: 5 times blocking at different places/positions
Exercise 4: 1 slide dive towards the sideline, another slide dive towards the end line

The pair that cracks the code first, wins.

• Attacker plays ball to playmaker, 
• pass and attack over position 4 has to be dropped 
• at position 3 or technically attacked to the attacker at position 4. 
• Ball is defended and repeated at the other side of the field. 
• Ball has to go 3x over the net before you can score

• Player A throws/hits ball towards player C 
• Player C passes the ball towards player B. 
• Player B sets up the ball. 
• Player C attacks. 

Goal: 1st series balls straight, 2nd series balls diagonally. 

Walking line: A joins back of line C, B keeps hitting balls, C joins back line A.

GOAL

Tick the ball to each other to improve ball handling

ORGANIZATION

Pairs opposite each other

EXECUTION

• Players tick the ball from their left fist (arm) to their right and then to the players opposite, who do the same.
• Variations do exactly the same what the person opposite you is doing.
• Variations with the knees 
• Variations with feet
• Variations with heads
• The goal is to get more ball control.

Then just play.

GOAL

Feet work for block

ORGANIZATION

Two (equal) players are across each other at the net. 

EXECUTION

• A player makes a low block movement, after landing a shuffle, steps to the right and takes the ball from across the net where the other player is holding the ball. Shuffle back and transfer the ball under the net to the other player.
• Change every 5 balls
• Each 2 series of 5 taking ball over the net

• A player makes a low block movement, at landing weight more on left leg. Make a step to the right, join legs, and take the ball from other side net where the other player holds the ball up.
• Change every 5 balls
• Each 2 series of 5 taking ball over the net

It is not about the speed but about the movement and the right foot work!!

• jump on one leg from the line 
• as far as possible, keep standing still for a few seconds.
• all the way to the net and back.