Volleyball drills

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.  

• The team is divided in 2 groups.
• Place a group on both sides of the net.
• 1 side will serve, the other side positions 3 passers
• They try to pass the ball high and this has to be caught on their own side.
• Servers take turns.
• A new passer will enter the field to replace the one who has caught the ball.

2 They play until 10 points. The servers score a point if the ball is not caught. The passers get a point if it is caught. Incorrect service does not count. After a round, they switch sides.^deround with 2 passers instead of 3.

Divide over 3m line. Throw ball in zig-zag pattern and follow. See picture.
Later, play underhand, only overarm. One side of the net underhand, other side overarm.

Goal:

Improving the pass by positioning the shoulders in the playing direction

Pay close attention in exercises:

• Pass has to be high so player can catch ball 'overarm'.
• Pass to the right, right foot forward
• Pass to the left, left foot forward
• 'Eyes' of the shoulders in playing direction

The exercise:

• trios with 1 ball
• 1 an 2 are next to each other, not too close to the net.
• 3 is opposite 1, in the back of the field.
• 1 throws straight to 3, and 3 throws diagonally to 2.
• 2 catches and throws straight to 3, and 3 throws diagonally to 1.
• 3 keeps moving.

Make 2 or 3 lines on the end line.
Goal: service has to be correct!! 

• The first of each line serves the ball and picks it up again.
• The next can only serve when tapped.
• If the ball is served into the net, the ball has to be picked up and served again.

Which line has a 100% service score???

• The trainer puts the ball on the middle line.
• On the end line on both sides of the net is a line of players.
• At the trainer's signal, the run to the ball, who has it can keep it.

Which team collects the most balls

Service pass training for 4 to 12 persons
4 persons:
2 servers on the service spot .
1 passer
1 catcher
(static) Server serves, passer passes the ball to catcher, catcher catches the ball and rolls it back to the server.
(dynamic) same as static, but then the involved player walks after the ball. (server becomes passer, passer becomes catcher, etc.)

6 persons.
2 servers
3 passers
1 catcher
(Static) see four persons
(dynamic) server serves the ball and walks after his/her ball.
Passer passes the ball to catcher. The most right player becomes catcher
Server moves in from the left. Catcher becomes server. If this does not work, 1 passer becomes reserve.

1 - dive to 3 meter
2 - attack jump with hitting movement
3 - block on mid and left
4 - block at the same time with 3 block and 2x dive to end line
     ( links, rechts)
5 - low defense to 6 over the end line
6   sprint back
 3 times around

Loosen ankles, knees, hips, shoulders, neck, wrists

stomach muscle exercises

20 x up, 20 x tapping ankles, 20 x tapping foot, 20 x knees to the left, 20 x knees to the right

Movement prep and core stability:

hip cross over 10 x,  scorpion 10 x, planking 10 sec, planking left, planking right