Volleyball drills
- 5 full laps in run around the field, bouncing left-right.
- Then all on the sideline: (6 -6):
- Ball on the ground, sitting low to halfway around the field and back (10 X).
- Ball on ground, sideways low moving to opposite side, rolling back ball and inciting to dive and arrive at opposite side in front of ball again.
- Ball 2 x BH up and 3rd ball BH forward, etc to opposite side and AW back in the same way.
- Same as OH.
- 2 x 6 before the 3 m line, throw ball over the net into the opposite side's backfield and catch after 1 bounce.
- In 2 pairs:
- In 2 x BH pass over and flat on belly, get back up as soon as possible and continue playing.
- 8 x controlled attacks after which the roles are reversed without stopping.
- Defender with back to attacker when kicking ball on front feet, on signal to turn around to defend (10 x).
- (Defender passes ball back to player at the net, turns around and taps back line, sprints forward and defends ball on 3m-line.
- (Russian passing-drill (1.10 min)
- This exercise can be done in 3 or 4 teams.
- Minimum number of players is 6 and maximum 8 per available field.
- In a 4-player team, two players on each side of the net.
- Use during the exercise half a net width per 3-4 team.
- In a 4-player team:
- 2 players on each side.
- The ball is thrown over the net at the start.
- Player A plays the ball for himself and at the 2nd contact he gives a set-up for player B.
- Player B tips the ball over the net with 1 hand.
- Player C plays the ball for himself and then gives a set-up for player D.
- D tips the ball over the net.
- After a team has played the ball over the net the players change places.
- In the case of a 3-player team:
- 2 players on one side of the net and the other player only on the other side.
- Player C has the ball and throws it over the net to the 2 team.
- Player A plays the ball for himself and at the 2nd contact he gives a set-up for player B.
- Immediately after giving the set-up, player A goes under the net.
- Player B tips the ball over the net with one hand.
- Player C plays the ball for himself and gives a set-up for player A.
- Player C goes to the other side of the net immediately after giving player A a set-up.
- Player A tips the ball over the net to player B.
- Player B plays the ball for himself and gives a set-up for player A.
- After giving the set-up player B goes under the net.
- Expansion:
- Possible mandatory blocking of tip ball by player not doing the passing.
- Possible mandatory blocking of tip ball by player not doing the passing.
- A-side (PL's, 1 slide, 1 libero, 1 SV)
- Service 1 to 2 passers on the other side. (simple deep service, wrong service is 3 x push-ups).
- SP to SV 2.
- PL makes block jump and moves to UGP attack.
- SV 2 set up to #4.
- PL runs on from outside to inside and attacks straight through to #1 where service 1 defends.
- B-side (1 slide, 3 x centre, 1 libero, 1 SV)
- Service 1 to 1 passer across.
- SP to SV 1.
- M / Dia makes block jump and moves to UGP attack.
- SV 1 set up to #3 or #2.
- Good run and attack at #5 where service 2 defends.
- Organization:
- 2 players with ball at the end of a bench at the net on field B.
- Libero at position 5 on field B.
- 2 players with ball on the backline on field A.
- Trainer with balls at the right side of field A.
- Remaining players at position 5 on field A.
- Implementation:
- 1st player comes running at p4, blocks ball.
- On coming down the player on the back line p6 throws up the ball.
- Blocking player is going to play this ball up and then runs back.
- For a 2nd block to then defend the back line.
- Then trainer throws a ball on the 3m-line to be attacked on L.
- Pick up the ball and give it to the trainer.
- Solving points:
- Do not start too fanatically.
- Regularly change the players on the bench and on the back line.
- Organization:
- 2 players on p2 with balls.
- 2 players in the backfield.
- 2 (or more) players out of the field.
- Implementation:
- During 1 minute, the players on the p2 are going to keep the field players busy with attacks, tip balls, etc.
- Let 1 player on p2 work and as soon as a ball is not defended, the 2nd player takes over.
- The players off the field take care of ball safety.
- After 1 minute the players on p2 become defenders, defenders go out of the field and 2 new ones on p2.
- Organization:
- 3 passers including a PL and the Libero on field A.
- Playmaker on field A.
- Serve and block p2 at field B.
- Defenders on field B.
- Execution:
- Change service into pass in setup in attack on p4.
- Change after 3x attacks on p4.
- Expand:
- Add a block p3.
- Swap at 3x score.
- 1 player at the net on position 2/3
- 3 players in the backfield.
- The player at the net puts the defense to work and has the freedom to touch each ball at least once up to a maximum of three times.
- The defense makes sure that the ball reaches the player at the net in 1 or 2 times.
- Objective:
- Increase responsiveness.
- Place one player in the corner of the field.
- Have at least 4 players stand around him in a quarter circle.
- Each player has his own ball.
- Throw the ball in tempo (tight) on the knees of the player in the corner to pass back underhand.
- After passing, immediately throw the ball to the next player in the quarter circle.
- Player in the corner so consecutive balls in underhand pass back:
- Important to stay low.
- Expect the ball.
- Respond regardless.
- About 5 rounds and then replace the player in the corner.
- Two players stand behind each other.
- About half a meter apart, facing the same way.
- Another player stands 3 or 4 meters away from them and has a ball and throws it to upper hand.
- The one who throws throws randomly on player 1 and 2.
- Player 1 or 2 calls loose if he thinks the ball is for him and plays overhand back.
- About 20 balls in a row.
- Then the group of 3 changes position until everyone has been there.
- After that again, but now without talking.
- All on the 3 meter line facing the net.
- If necessary divide in two halves.
- In slow motion synchronise the attacking pass. (right-handed)
- The next steps are in an arc towards the net; by doing this all at once in synchrony, they oblige each other to run in an arc:
- Left small step; take arms to the front; start of forward force
- Right big step; arms all the way back; deep in knees; accelerationof forward force
- Left foot in front of the right (close step), with the foot parallel to the net; forward force is slowed down
- Throw both arms up and push off with 2 feet up; forward force is converted into upward force
- Right arm backwards like baseball/arrow pitcher; left arm points in direction of desired ball path; strike ball and land through knees approx. 0.5m in front of the net
- Each player has a sit up ball - 9 different core-stability exercises
- The Grasshopper:
- To get the most benefit from this exercise, make sure your body is in a straight line from head to toe, your hips are square (parallel to the ground) and your abs are tucked in and braced.
- Your hips should not sink at all during the movement, especially when you return to full length from the knees inwards.
- Another important point is to make sure your shoulders fall over your hands at all times, so your body doesn't rock back and forth, largely losing the benefit of this stability ball exercise.
- If you have sensitive wrists, use a pair of dumbbells as a base for your hands, this will keep your wrists in a more neutral position and reduce their strain.
- Push ups:
- Keep your hands on the side of the ball so your wrists are more neutral and very slowly lower to the ball to make this a good challenge.
- Just before your torso hits the ball, explosively (yet controlled) push back up.
- Straight Leg Deadbug:
- To get the most out of this exercise, make sure your arms and legs are always pressed into the ball.
- Even if you extend one arm and leg to just above the ground, the leg and arm still holding the ball should be pressed into the ball.
- Back leg position:
- Place your arms to the side or under the lower back if more support is needed there.
- Start with your legs perpendicular to the ground and on either side of the ball.
- Then rotate your legs so that your right leg is in front of the ball (facing you), while your left leg is on the other side (facing away from you).
- Pause at the end of each turn and then turn again so that the legs are reversed.
- Hamstring Roll-Ins:
- The key is to keep your hips high the entire time, so that your body is in a straight diagonal line from your feet to your head.
- Dig your heels into the ball as you drag it back to your buttocks.
- Squeeze your hamstrings and return SLOWLY to your legs fully extended (remember to keep your hips up).
- Ball Sensitive Twists:
- Start with your hands on the ground, shoulders above your hands, abs braced, body in a straight line and feet on either side of the ball, activating your groins to keep your legs from slipping.
- This alone is a huge benefit.
- Next, slowly rotate your hips to the right so that your foot touches the ground.
- Use your obliques to pull your hips back square and then to the other side.
- Remember to keep your hips at shoulder height the entire time.
- Ball Planks:
- Here I want you to dig your forearms and especially your wrists into the ball.
- This alone will increase your core activation 10-fold.
- Tighten and brace your abs, keep your hips up, and glutes and quads contracted.
- Next, simply move the ball around in a small circular motion, moving only your arms.
- Your whole body should stay still like cemented concrete.
- Lateral Scratch Runs:
- The ball should be under your head and shoulders and feel like a pillow, while your arms are stretched out to the side and fully locked/contracted.
- As with all of these stability ball exercises, the key with this one is to make sure your hips are up and your body is in a straight line from your knees to your shoulders.
- Push-Ups:
- This is a pretty easy move as you go down and pull your knees towards your wrists.
- This, of course, also causes the ball to roll inward.
- But the real test begins when you push yourself out of this "tucked in" position. Try it and convince yourself.
- The group divides into pairs.
- In each field stands a pair.
- The trainer throws in a ball.
- The team that scores a point runs to the posts and gets the next ball first.
- The team that made a mistake goes out and is exchanged for another pair.
- (The game can also be played in threes if this is more convenient).