Volleyball drills

• The purpose of the exercise is twofold:
  • the defender must learn to "read" where the attacker is going to hit
  • and the attacker has to see where the defence stands before hitting.
• We work with two regular playmakers, on both sides of the field a row of attackers on the left-for position.
• And two defenders, who may choose where they position themselves on the field.
• A defender has to defend the attack 10 times, preferably a nice pass, but touching is enough.
• If the attacker hits the net or leaves the field, that also counts.
• And the attackers may only smash, no prick balls!
• After the attack, the attacker retrieves the ball and joins the other line.
• When the defender has defended a ball 7 times, he changes with an attacker.
• If there are less players, the exercise can also be done, but then on one side.
• The attacker retrieves the ball and then joins the same line.
• The blocking player joins in and indicates where he is going to block and the mid-back goes to his place.

• In the field there is a team formation.
• After each service rally finish and turn around a spot, so everyone knows his place.
• After that a game of 6 against 4.

Line walk around the field.

Players stand divided on the long side line of the field and start with a quiet run around the field. After 3 laps of quiet running in, they each get an assignment. They carry out the assignment on the short sides of the field and walk on the long sideline at a steady pace.

1. connecting pass, sideways
2. cross pass
3. knee lift
4. Heels - buttocks
5. Turn right arm forward
6. Left arm forward
7. right arm backwards
8. backward left arm
9. sideways shuffle
10. attack passes and smash move

Ankles, knees, hips, shoulders, neck, wrists loosen up

Abdominal exercises: 1 minute per part

• Sit-ups, quickly up, hold for a moment and then slowly back down
• right elbow up to left knee and vice versa at a very slow pace
• with ball from left to right
• with ball from feet to head
• planking on hands, ball under you from left to right
• mountainclimbers
• hip cross over
• scorpion

Throwing in on 2 fields with 4-5 players per field.

Symmetrical throw with both hands, throw into the hands of the player and stand still before throwing.

• Throw from the neck high ball
• throw from the neck tight ball
• throw with punch from chest high ball
• throw with a punch from the chest tight ball
• throw with right
• throw with left
• throw with bounce
• Overhead play
• Underhand
• One side overhand, other side underhand
• Free play to each other

• In pairs with 1 ball and with the net in between.
• On a 3 meter line and serve calmly to each other.
• Throwing up and concentration.
• Same but increase the distance.
• If it goes well then increase the distance again.
• When both players are behind the backline, serve 5 times good.

After that butterfly:

service, reserve, pass, catch

Making an attack run:

• Right handed: left, right, left
• Left handed: right, left, right
• jump with your arms
• Hit with your belly

Pass

• Line up attackers on the outside, pay attention to the run-up and the arms.
• Row of attackers on middle and back

• 3 attackers on position 2, 3, 4 and reserve.
• SV comes in from the back
• in the opposite field 3 blockers on position 2, 3, 4
• at position 6 is a defender
• Trainer throws ball to defender
• defender passes to SV at position 2-3
• SV gives set up at position 2, 3 or 4
• Blockers block and block defence
• attacker gets ball, reserve attacks
• defender changes after 10 good balls

Play fanatically in threes. After you play the ball, walk to the other side and connect. Player A plays to player B and connects with player B at the back. Player B plays to player C and connects with player C at the back. Etc.

Next:

• 1 with ball at the net,
• 1 without ball on the backline, flat on belly.
• Attacker hits ball, defender defends on 7meter line,
  • Then short ball on 3meter line.

• Dumbbell torso rotation is good exercise for improving core rotational speed.
• First of all, you need to prepare a dumbbell. Initially, you need to hold a dumbbell in the right hand.
• After that, you should touch the ground in front of the left foot. Now, it's time for you to explode from low to high.
• Finally, you'll have the dumbbell above the head on the right side.

• 2 teams at the net with 1 ball each
  • 1p without ball behind the backline lying flat on belly.
• Attacker hits ball, defender defends on 7 meter line,
  • then short ball on 3 meter line.

This exercise is about another player taking over the setup.

The players are divided into two groups. One group is lined up in the front left corner ready to attack. The players of the other group line up in the back right of the field.

• The trainer bounces the ball high somewhere in the field (1).
• The player gives a high setup to the outside left (2) and then gets in line at the front left (3).
• The first player on the front left smashes the ball (4) and retrieves it himself in order to join the back row on the right (5).

Match 2 v 2, where the 3m line is the back line (and less wide)

• variations:
• obligatory all abovehands; also 1st ball!
• obligatory all underhand
• obligatory 3rd ball with 1 hand
• etc

PURPOSE

Improve fitness and warm up

ORGANIZATION

Run in circles

IMPLEMENTATION

Run in circles around the field(leave about 2m between them)

1. when trainer claps 1 time - pump 1 time
2. when trainer claps 2 times - sliding dives
3. when trainer claps 3 times - a block jump
4. when trainer claps 4 times - turn around and short spurt

After each part, a short rest and then through again. Parts with * need a bench, 2 to 4 persons per bench

• Part 1:
  • 30 step-ups* (getting on/off the bench)
  • 15 push-ups* (feet on the bench)
  • 30 step-ups*(get on/off bench)
  • 15 push-ups* (feet on the bench)