Volleyball drills

Goal : block displacement + reaction speed

• A blocks at the net. (Start pos. 4/2)
• After each block, A defends the ball from B, then from C --> D.

Extension : Someone can also throw in a ball from the other side of the net. A blocks the ball and then defends B's ball.

Goal: improve condition in combination with attack/block/defense

T throws a total of three balls to SV.

• T throws ball to SV.
• SV gives a set-up pos 4 , where A attacks. Immediately after the attack T throws a ball, A defends ball back to C.
• After defense T, throws ball 2 to SV. SV 2é pace to A --> attack, C throws ball --> A defended back.
• T throws 3e ball to SV. Sv set-up to pos. 2, A attack on pos. 2, after attack Ball defend.

On the other side of the net.

• B same as A.
• B tries to block A's attack.
• After each block, defend ball from T2.

Goal attacking after physical and mental strain.

• T1, T2 & T3 throw at high speed a ball each for A1, A2 and A3 respectively.
• A1 pos. 4 --> attacking towards goal, after attacking around the cone and again attacking towards the mat.
• A2 pos. 2 idem
• A3 pos. 3 idem

Other players take care of ball safety. After 5 attacks change.

• A and A1 play their ball to SV1 and SV2 at the same time.
• SV high ball.
• SV1 & 2 exchange places + pas s to the corner, where A & A1 attack.
• SV, Block on attack from A & A1.

Intention is to load the playmakers. Pass to position 4.

• Place three coloured pawns around a player.
• Make sure these pawns are about 1 meter from the player.
• A player with a ball is standing outside the circle.
• He calls out different colours, which the player in the circle has to touch.
• When the player with the ball calls 'BAL', the player gets an attack to defend.

Place 1 or 2 ladders in a row, to create an exercise on length.

Perform a number of variations, starting with easy exercises and slowly working your way up to more difficult ones. Continuously ending with a 10 meter sprint

• Start simple, with 2 feet continuously in the ladder.
  • Short quick movements
• Next,
  • 1 foot outside ladder,
  • 2 feet inside ladder,
  • 1 foot outside the ladder.
• hopscotch,
  • 1st box: only left foot.
  • 2nd compartment: both feet.
  • 3rd box: right foot.
  • etc
• jump off your left foot, onto the left side of the ladder.
  • --> to the other side of the ladder, landing on your right foot (one square further).
  • Jump to the end in a slalom fashion.
• Stand horizontally with your hands in the ladder.
  • And go sideways through the ladder, hands together continuously in one compartment.
• Do it again, but with a push-up between the different squares.
• Lateral knee lifts through the ladder
• Place a pawn/stack of hats in every odd ladder square, which must be jumped over.
  • Continuous jumping, using both feet (arms in the air)

Reception Drill:

• 2 balls per 3 players.
• Player A serves, immediately after the serve the server throws the second ball to the server,
• Player B takes reception to the distributor.
• The distributor is the one who runs after the lost balls, the server tries to play a good number of balls to the receiver.
• Passing after, either 1 minute, or 15 receptions, or 5 + receptions (with max of e.g. 20)

Buildup options:

• storage:
  • throw underhand,
  • overhand,
  • private storage,
  • float serve,
  • attack stroke,
  • plinth serve
• reception:
  • catch-and-throw,
  • mandatory underhand,
  • compulsory overhead,
  • start from knee up,
  • start 2m left of centre,
  • start at 3m,
  • start at 8m...

Circling around the field, doing something different each time.

• Cross pass
• knee lift
• heels/buttons
• sprint

• Place four coloured pawns around a player.
• Make sure these pawns are about one meter away from the player.
• A player with a ball is standing outside the circle.
• He calls out different colours, which the player in the circle has to touch.
• When the player with the ball calls 'BAL', the player gets an attack to defend.

• Storage-Reception exercise
• Targeted serve to position 5-6
• Set-up to position 4, followed by attack (street) and drop ball.
• Reception players and setter move to cover and defend the ball high, centrally in the 3-meter zone.
• Best to provide spare balls to keep the pace high!

• Service at position 1
• Pass on position 5/6 to playmaker
• Playmaker returns to the sideline
• Passer passes to the playmaker.
• Set-up to the outside, attack to position 5
• After service the server goes to defend

During home practice with 3 people, change after 10 services

During regular practice continuously rotate, and play on both left and right side of the field.

• Leg swing 20x forward left and right
• Leg swing 20x sideways left and right

• Lunge with twist: Big step forward, good to the ground, and rotate trunk to left and right 20x

• Plank: 30 sec
• Side plank: both 30 sec
• 15 sit-ups both sides
• 15 push-ups
• 10 burpees

• Stomp, slowly build up to 100% and loose to sprint