Volleyball drills

- 1 and 2 hold the net 
- C plays ball in the backfield
- 1 defends on 2
- 2 sets up on 1 
- 1 hits placed to the left or right back
- 3 and 4 the next

• 2 rows per field
• 1st row has ball which is thrown over the net
• 2nd row holds a ball for the 3rd person. When it is his turn he throws his ball over the net when the other ball is played on the other side and then plays the ball from the other side over the net as well.
• Continue until the ball falls

To make it more difficult more balls can be brought in or assignments can be given.

What this exercise also aims to mimic is the stress factor that a serve brings.

The players are divided into equal teams and lined up in rows on the serving area of the same court. The first player of a team serves and retrieves his ball. After the next player is tapped, this one serves, and so on.

It is important for a player to serve quickly, but it must also be flawless, otherwise the ball must be retrieved and served again!

5 rounds

Roll ball and stop

• Row 1 players ready to stop ball
• Row 2 players behind row 1 with the ball
• Player 2 rolls ball and player from row 1:
  • Stops ball with right hand
  • Stops ball with left hand
  • Stops ball with foot
  • Runs around and sits in front of the ball and lets the ball roll between the legs
  • Runs around it and lies down in front of the ball, holding it still with outstretched arms
• High tempo!

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

Abdominal exercises:

Lying flat with elbows towards ceiling, 20 x up with head and shoulders, hands over the knee, legs in the air with your arms beside your buttocks up, legs bent ankles tap left elbow and right leg, then tap knee, right elbow and left leg, then tap knee

Planks 30 sec, hip cross over, planks sideways, scorpion, planks sideways, lunges

Play fanatically

LOS CALLS

• 2 rows of players
• 1 row at the left back
• 1 row at the right back
• 1 SV
• create with 3 pawns a virtual line where they have to stand.
• coach stands at the other side of the net and throws the ball somewhere in the field
• 1 of the 2 front rows calls LOS and plays the ball to SV
• This one becomes the new SV
• SV takes ball and puts ball in ball pit
• SV joins one of the rows

hunter's ball

• Place hats on the corners of a field
• 2 players are the taggers, the rest moves around the field
• the 2 taggers must tag the other players with the ball. They are not allowed to walk with the ball
• By throwing over the ball the taggers can kick off the other players
• If you are tapped or outside the box you are out and you belong to the taggers.

Loosening up ankles, knees, hips, shoulders, wrists and neck

Abdominal exercises with the ball:

ball from left hip to right hip, planks 30 sec, lie down with ball and up, mountain climbers 30 sec, feet off the ground ball sideways, planks and jump with feet

lateral lunges, scorpion, hip cross over, inverted hamstring

Playing fanatically

Defend block with dive

• 1 blocks first at the center and then at the left front

• after block turn around and defend attack from 3 back

• then defends (in dive) short ball from 5

• 2 is next

• Turn over:

  • 1 to short ball

  • 3 to blocking

  • 5 to attack

See picture. Take turns throwing the ball. After throwing the ball touch the back line and go back to the same spot.

Throwing good? Then all underhand. Later all above hands.

Trainer throws ball:

1. Pass â€" catch run through (B puts ball in box and joins back)

2. Pass â€" setup â€" overhand play (A plays ball 1-3 B 2, C passes ball in front of himself)

3. Same B. Only now C passes ball to position 2-3 where 1 player will be standing.

Line game

• Trainer chooses lines and numbers them 1, 2, 3, 4, etc.
• everybody stands on the outside line
• trainer calls a number and everyone runs to the line with that number
• repeat a number of times
• then the last one, who comes on the line is out.

Ankles, knees, hips, shoulders, wrists neck loosening

Abdominals:

10x up, 10x teletubbie, 10x tapping feet, legs to left, 10x teletubbies, 10x legs to right, 8x pushups

scorpion, hip cross over, handwalk, inverted hamstring, lunges

Play fanatically

• After that 3 people who throw a ball (long, short, long)
• the other players pass the ball and move well sideways and forwards and backwards
• Stand still while passing
• Then the players hit the balls
• Then hit, short, red ball

To practice jumping make 2 pairs.
It's not about the run up but purely about the jump.

1 of the 2 sits on the ground with the feet straight ahead and the arms spread.
The other jumps for example over the right arm after that over the legs and then again over left arm. (5 rounds and then switch)

Goal: Make a good run

Accent : Both arms go up

• One line on the outside, nr 2 throws the ball to SV, nr 1 attacks
• One row at the centre or at position 2, nr 2 throws the ball to SV, nr 1 attacks.

• Line at position 5
• Queue at position 6
• Thrower throws ball at position 5, pass to SV at position 2-3, set up to position 3
• Thrower throws ball at position 6, pass to SV, set up to position 4
• Attacker gets ball and goes to the back of the line
• Then with a block and block defense

Goal: Block in the right position, hands opposite the striker's arm

Objective:

Be able to set a two-man block

Accent:

Outside player has inside hand facing the ball and the middle blocker has the outside hand placed in front of the ball

Block move without the ball

• Blockers 1 and 2 start on pos. 2 and 4. Blocker 3 at pos. 3
  - Blocker 3 blocks at mid and moves to the right.
  - 3 and 1 form a 2-block on the right
  - blocker 1 turns and 3 takes his place at right front
  - blocker 4 goes to the net and blocks at mid and moves to the left
  - 2 and 4 form a 2 block on the left

• Trainer holds up ball in the middle

• Two players at position 2 and 4 hold up a ball. They have to block there

• Two players throw a ball

• start with throwing extend to attacking
• 4 attacks calmly on 3 over the block of 1 and 2
• 3 pass to SV
• 1 turns around after the block and attacks the middle
• 4 blocks
• 2 and 3 attacking.
• Variation: same on left ; same on right.