Volleyball drills

• 5x push up (can also be done on knees)
• planking (straight back) 3x with 15 sec. rest in between.
• lie down on your back, cycle for 1 minute
• 10x entire stomach exercise 

• The players are lined up in two lines on both sides of the net
• The front two players play the ball overarm over the net 
• They move to the next line, play overarm again, and move along the net while playing. 
• Then the next two, etc
• Then they make two lines at the middle of the net, play overarm, and then make a block jump in the middle, and join at the back, etc.
• Then overarm and a block jump to the outside

• T1 places to playmaker 1

• Set-up to 2

• Attack left forward 

• 1+2 block, then back for attack

• T2 plays the ball to playmaker 3, coming in from the right back

• set up to 2 on middle or to 1 on right forward 

VARIATION: Idem: to left forward

Per 3: 1 person at the net, 1 person on the end line, 1 person in between  ;

• Person in between is going to work each time, gets the ball from person at the net, underhand back. Turns backwards after few steps, ball from end line, underhand back. Turn back and repeat (20x reception)
• Can be thrown or hit

Per 2: 1 person at the net and 1 person on 3 meter line.

• Ball is thrown from the net to 3 meter line, overarm back. 
• Move backwards, and ball is hit to end line, overarm back
• End line is tagged by this player, person at the net lets the ball drop. Dive after 1 collision

-  1 serve, pass to S
-   S sets up at 3 meters to one of the passers
-  idem other side
-  make rally
-  serve from the side where the ball hits the ground

in pairs, practice fanatically

After:

- 1, 2 and 3 start from end line
- sprint to middle line and back to the back field
-  C plays a ball in the back field
- 1, 2 and 3 build up an attack (pass, set-up and attack) 
- get the ball yourself.
- next trio

-1 defender starts behind the end line
-  C plays high ball in the field
-  1 comes in and plays overarm to S
-  S sets up backwards to 4
-  Attack through the middle, attacker gets the ball
-  1 will be attacker, and 2 will be defender
VARIATION: with block, 

Then with middle attackers and then with outside attackers

• The attack comes from the right
• Block the middle and the diagonal, the outside attacker comes to the middle, the upper comes forward 
• The trainer hits the ball, we go to our positions, and defend the trainer's ball. 
• We keep rotating a spot.
• The remaining players defend for themselves and put the ball in the cart.

Left and right to 1 side of the net a line of attackers, playmaker on fixed position (right forward), passer left back. Three blockers on the other side of the net (right forward, middle, and left forward).

Ball is thrown from the other side to   passer, passes to SV, sets up alternately to the attackers; mhidden blocker can only leave when set up has been played.

Points of attention:

• position of the hands (turned to position 6); place arms over the net (lock ball)
• jump after the attacker jumps
• middle player properly connects; outside blocker puts up block from outside to inside (never the other way around)

• A serves to B. 
• B passes the ball to the playmaker, who then plays a high ball in the back field. 
• B defends this ball back to the playmaker, which gives a set up for A.
•   A attacks to this set up.
• 
  

After the attack, A takes the place of B, and B will be reserve. The playmaker remains.

The outside attackers use one playmaker and the left side of the field. The centre attackers and the diagonal attackers use the right side with a different playmaker.

Expansion:

• After the service, A takes a second ball. 
• After the attack of B, A throws this ball into the field. 
• B plays this ball to the playmaker, the playmaker gives a set up
• B attacks again.