Volleyball drills
- Per person 1 hoop.
- Running next to the hoop, take as many steps as possible with your left foot through the hoop.
- Running next to the hoop, take as many steps as possible with your right foot through the hoop.
- Running next to the hoop, tapping the ground with your left hand through the hoop.
- Running next to the hoop, tapping the ground with the right hand through the hoop.
- Overtake the hoop and let it roll between your legs.
- Next:
- Throw in tight in pairs (3x*) and keep the hoop moving in front of/next to you.
- Pass over and immediately crawl through your own hoop.
- Overplay OH and roll over the hoop.
- Working in 2 pairs, 1 stands behind the court, the other stands on the other side with the hoop.
- Side A serves 5 times a concentrated tight float service through the hoop held above it by the other.
- After that change.
- Then one more time but then the hoop is held half a meter above the ground elsewhere in the field.
- Do move and also on position 3/4 conflict zone.
- 2 rows of attackers behind 3 metres on the outside edges, 2 x SV in the middle.
- T hits ball to SV who controls the ball for himself and then gives a set-up to position 2 + 4.
- SV keeps peripheral vision and plays extra control key if attacker leaves too early.
- Attacker hits to a line. (Excluding zone mid-back position 6)
- Organization:
- 2 on P2 with 1 ball.
- 1 player on 4 and 1 on 6.
- Implementation:
- Player on 1 plays bra to 4.
- From 4 a technical attack on p6.
- Pass to P2 and again a setup to p4.
- Running direction:
- From p2 to p4 to p5 to p2.
- Organisation:
- Square formation.
- 2 players in the "attack".
- 2 players defend and set up.
- Execution:
- Ball is hit diagonally to the 2 players in the back.
- From the pass the other defender gives a setup also diagonally.
- This one too is immediately attacked again on setupper, etc.
- After a few minutes functions change.
- Organization:
- Field B players on p2, p3 and p5.
- Field A players on P2 and p4.
- Trainer with the balls on field B.
- Implementation:
- Trainer throws balls to PL on 4.
- Pass, setup and attack on P4.
- Attention:
- Block on 2 hand set, fingers spread and reach for the ball.
- Center block connects with hands straight ahead.
- SBS6 (Stand still block stroke arm to position 6).
- Organisation:
- Field A.
- Playmaker on p2.
- Passer on p5.
- Attacker on p3.
- Field B.
- Trainer on p4.
- Blocking on p3 and defence on p1 and p5.
- Execution:
- Training hits on passer on p5.
- Pass, setup and attack.
- Pay attention:
- Attacker must be near the ball at the same time as the playmaker.
- It is played about 50 cm above the net.
- Attacker has no choice and must run and jump for the ball.
Combination of playing overhand, blocking and defending in teams of 4.
- At the net play 2x overhead, 1x for yourself and the next ball to the defense.
- Defense plays ball back underhand. (wide)
- After playing overhand block 2x at the net.
Combination of playing overhand, blocking and defending in teams of 4.
- At the net play 2 times overhead, 1 time for yourself and the next ball to the defense.
- Defense plays ball back underhand. (wide)
- After playing overhand block 2x at the net.
Extension of the exercise:
- Instead of playing the second ball overhead, hit it in a targeted way.
- On one side of the field there is a six in full formation.
- On the other side are 3 players.
- Behind the 3 players stand the servers.
- Exercise:
- Servers serve the ball, the 6 team defends this ball and plays out the rally.
- The 3-man team may defend and also rally.
- Point count:
- Service error, 1 point for the team that was set up.
- Ball on ground by the 3 team, point for the essayed team.
- Good service, but rally won by 3-player, point for 3-player.
- IF 3-TAL has 3 points three move on, if TEAM has 12 points, 3-tal and all servers must push up 5x.
- TR --> throws the ball to player A.
- Player S --> pass to SV.
- SV --> setup to player B.
- Player B --> pass to --> player C.
- Player C --> pass to SV.
- SV setup on diagonal to reserve SV.
- Back up SV catches --> ball in ball pit.
- After 10 substitutions of SV.
- When both SVs have been through, the other players turn one spot --> the exercise starts again.
- When there are more than 5 players, split the group in two. (Possibly an extra passer.
- All exercises last two minutes.
- Exercise 1:
- Place the bench and step on the LEFT side and step off the RIGHT side.
- Exercise 2:
- Place a cupboard and walk over it and over it again.
- Exercise 3:
- Bench down here and With your hands LEFT and RIGHT.
- Exercise 4:
- Place the bench and do a sit-up with your feet under the bench.
- Exercise 5:
- Put a bench down and let your LEFT and RIGHT leg go along the bench. (so through your knees)