Volleyball drills

Across the field do the following exercises repeat everything 2 times.

• Loose arms in a dribble, forwards and backwards.
• Toes in, toes out.
• Hopping.
• High jump.
• Bounce, make very small skipping movements.
• Knee hugs.
• Lift your knee.
• Lateral knee lifts.
• Hopscotch, fast hopscotch.
• Skater, skating movements.
• Volleyball shuffle, left and right.
• Sumo shuffle, kind of jumping jack but sideways.
• Karaoke, cross passes but the leg that goes in front over the other leg goes up.
• Backwards hip rotation, hip rotation from the inside to the outside and stepping out backwards in a lunge.

• All team members line up and run in circles around the room.
• Every time the trainer blows the whistle, the person in the back must run forward.
• This continues until everyone has run forward once.

• Four players stand in a square, play around and turn their bodies well in the direction you are playing to.
• Play anti-clockwise, making sure the right foot is in front

• This can be done in threes or fours.
• One player in the middle for threes, two in the middle for fours.
• Two players have a ball, one near the net and one near the back line.
• Player (red) in the middle stands a maximum of two meters in front of a player with the ball.
• Player with ball throws to centre, who passes back and moves to other player who just threw the ball.
• Next player throws ball to centre player (white), who passes back, then moves to other player.
• After ten passes change position.
• In a four-team team, two players in the middle who pass at the same time and change position to pass.

• Two players with a ball at the net, about three-four metres apart.
• Two players at about six meters, each facing a player with the ball.
• Players at the net throw a ball at the same time, players in the back pass at the same time.
• Then move sideways to the other position.
• Net players pass the ball again simultaneously, passers pass back simultaneously and move again.
• Change after twenty passes.

• Individual exercise to improve ball feeling with one hand.
• Each player has 1 volleyball, mini volleyball, tennis ball, juggling ball (or for advanced players a non round object; a light plastic container or light bottle for example, but can be used with anything).
• The goal of the players is to keep the ball in the air by hitting it as many times as possible with only one hand.
• Have the players count how many times they can do this per the 2 minutes per task.
• Possible assignments:
• - Underhand lobsmash
• - Over your head
• - Hit your leg afterwards with the hand you played with
• - Clap your hands after touching them
• - Lying down -> sitting -> standing (and back)
• - Raising your knee/heel
• - Against the wall
• - In pairs one player under, the other over the net=
  Be creative! =
  
• Possible exercise for several people. (see image)
• One or more in the middle, the rest around it.
• Setters play the ball somewhere around them, the rest have to make sure that the ball is returned to setters in X number of times.
• Agree on how many times the ball can be played.
• Exercise stimulates:
• - Communication
• - Reflexes
• - Ball sense
  
  
  

• Each player has a ball and dribbles down the hall.
• At the sign of the trainer:
• Throw ball up, head, catch
• Throw ball up, knee, catch
• Throw ball up, pass, catch
• Throw ball up, pass, catch head
• Throw ball up, pass, overhand, catch
• Throw ball up, right shoulder, catch
• Throw ball up, left shoulder, catch
• Throw ball up, right shoulder, left shoulder, catch

• In the middle of the field there are a number of balls, less than there are players.
• The players walk around the field (full field). As soon as the trainer calls BAL, they have to fetch a ball first.
• Then they do an assignment: Pumping, sit-ups or frog-jump block (two times each). Everyone does this five times, those who don't have a ball do di

• Form several teams.
• Winning team can go under the net.
• Opposite team scores a point = stay put.
• Other team makes point ==> change at the other side of the net.

• Warming up
• Ground exercises
• Set up in threes, chase the ball
• A to C, C to B, B setuo to C, C to A, A to B, B set up to A etc.

• Attacking three positions.
• Other side of the net, three blockers.
• Coach throws ball to libero.
• After attack: block position three.
• The one who blocked on position two or four: get ball and attack.
• Position three takes over that spot.

• Two teams on both sides.
• After every well played ball, turn in three.
• Pass obliquely if you don't have a complete team.