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Volleyball drills

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Defending from lying position

  • Coach throws from the net:
    • 3 players on the backline on their stomachs.
  • Trainer hits the ball,
  • 3 players stand up and trainer attacks/plays.
    • Nr. 1 of the trio defends,
    • No. 2 sets up and
    • No. 3 attacks
      • then next 3 team
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Toilet tag

  • One player is tagged.
  • When you are tagged, sit against the wall with one arm up. NOTE: legs in an angle of 90 degrees.
  • When someone sits on your lap (=toilet) and "pulls" on your arm, you are free again.
  • Change your ticker regularly.
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Warming up basic

  • 5-minute laps around the field.
  • Hamstring stretch.
  • Ankle stretch.
  • Groin stretch.
  • Back stretch,
    • Stand tall,
    • step by step, hands on toes, starting with the chin on the chest.
    • Then slowly go down to the toes.
    • When the toes have been touched, slowly lift up and stretch all the way again.
  • Planks on two elbows 3x20sec
  • Planks on the side 2x20 left 2x20 right
  • Push up 2x10
  • Abdominals 2x10 Move elbows to knees.
  • Warm up with ball
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Fitness block (8 minutes)

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)
  • Part 2:
    • 30 east-west step-ups* (right foot on bench left foot next to it â€" left foot on it right foot next to it)
    • 10 squats jumps (going through the knees and jumping as high as possible when stretching)
  • Part 3:
    • 20 side shuffles over 4 meters
    • 10 slit-squat jump (jump and go through 1 knee, other knee each time)
  • Part 4:
    • 30 step-ups* (stepping on/off the bench)
    • 15 push-ups* (feet on the bench)


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Speed contest

Part 1

  • The players are divided into two equal teams.
  • The balls are distributed equally on both sides of the net.
  • The aim is to have as few balls on your own side as possible.


The way to pass the balls / course of play:

  1. Roll
  2. Throwing (overhand, underhand, one arm)
  3. Storage (underhand, overhand)


Part 2

  • The trainer places a ball on the half way line.
  • On either side of the net, a line of players stands at the back line.
  • At the signal of the trainer they run to the ball, whoever has it may keep it.

Which team collects the most balls?

Variations:

  • The players on both sides of the net are numbered (so that 2 players of the 2 different teams have the same number)
    • Storm at sea: if your number is called, you must try to get the ball as quickly as possible and get back behind your line (= point + safety for the opponent).
    • If you are tapped by your opponent when you have the ball in your hands, you have to drop the ball (you can pick it up immediately afterwards and continue playing).
  • The trainer puts several balls on the middle line and everyone plays against everyone else and tries to collect as many balls as possible. (Several times, not as many balls as players, can also be played with a time limit, ...)
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Strength exercises

  • The whole team sits against the wall
  • The first one runs from the wall to the net and back and then sits against the wall again,
  • Then the next player can run.
  • They are not allowed to stop until the whole team has walked back and forth once.
    • Afterwards the same exercise but with planks instead of sitting against the wall.


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Warming up with ball over the net

  • 2 groups of minimum 4 players.
  • reception, pass technical ball over the net.
  • Receptionist becomes distributor, distributor under the net and connect to the other side.
  • idem for the other side.
    • Gradual increase in difficulty.
    • Simulate both attack and serve.
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1234-volleyball!

  • groups of three
  • 1 field
  • one half of the field = winners side, other half = losers/neutrals side
  • the 4 corners of each field will be numbered from 1 to 4
  • on each half 1 group stands, the remaining group is a reserve
  • the group on the loser side can serve and there will be played a rally
  • Every time a player has touched the ball, he/she has to tap one of the 4 corners of his/her half. This must be done in numerical order.
  • So when the ball comes to the group in question for the first time, the person who does the first contact, taps corner number 1. The person who does the second contact, taps corner number 2 and the person who does the third contact, taps number 3.
  • The ball is passed over.
  • The ball returns to the side of the group in question, but now the person who makes the first contact must tap corner number 4. The person who does the second contact, must tap corner number 1 again and the person who does the third contact, must tap corner number 2. If the ball then comes over again we start tapping corner number 3.
  • You keep doing this until the rally is over.
  • If the group on the winner's side wins, they get to stay and get a point.
  • If they lose, they have to go back to the loser side.
  • If the group on the loser's side wins, they must move to the winner's side, but they still don't get a point.
  • If the group loses, they have to go back to the loser's side.
  • If necessary, an assignment can be given to the group that lost the rally.
    • pumps
    • sit-ups
    • squads
    • plank
    • mountain-climbers
    • ladder
    • ...


1234-volleyball-

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Targeted attack straight...

targeted-attack-straight-ahead-diagonally-4

  • Player A throws/strikes the ball towards player C.
  • Player C serves the ball to player B.
  • Player B gives a pass to c.
  • Player C passes to the mats.


Goal: try to attack/play 3rd ball on the mats (straight or diagonal).

After each ball move one place in your own group.

Extension: When there are enough players one could also choose to place a block.

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All aspects

This exercise starts reasonably simple and is then gradually expanded (can be done in 1 training session or spread over several sessions). An exercise in which everyone must defend, set and attack.
It is a long piece of text, but it is easier than the length of the text suggests. Just do it!

Requirements:
  • at least 2 ballsminimum
  • 8 players (preferably an even number)


Part 1





all-aspects
It starts with two players at the net (1 and 2), two players in the backfield (3 and 4) and the rest behind the backline. The trainer stands at the net in the middle position with two balls.
  • The trainer throws or hits the ball towards player 3 (1
    • ). Player
  • 3 passes the ball to the middle of the field about on the 3 meter line (2).
  • Player 4 runs in and gives a setup to the left front (3
    • ).
  • Player 1 catches the ball, throws the ball in the ballcarrier and runs to the backline and connects with the back.
Same again but in mirror image:
  • The trainer throws or punches the ball towards player 4. Player
  • 4 passes the ball to the middle of the field about on the 3 meter line.
  • Player 3 runs in and gives a setup to the right front.
  • Player 2 catches the ball, throws the ball in the ballcarrier and runs to the backline and connects with the back.
And then:
  • Player 3 goes to the left front and player 4 turns to the right front.
And then it starts all over again (decide how long to continue).
Once the players know the patterns, this exercise can be done at a fast pace.




Part 2

all-aspects

When part 1 is going well, we can move on to part 2. The big difference with part 1 is that the players at the net do not catch the ball, but make an attack. The attackers (players 1 and 2) start at the net!
  • The trainer throws or hits the ball towards player 3 (1
    • ). This is the moment that players 1 and 2 run backwards to make an attack.
  • Player 3 passes the ball to the middle of the field about on the 3 meter line (2
    • ).
  • Player 4 runs in and gives a setup to the left front (3
    • ).
  • Player 1 smashes the ball over the net (4
), picks it up and puts it in the ballcarrier of the trainer. Then player 1 runs to the backline and joins the backline. The same again but in mirror image:
  • The trainer throws or hits the ball towards player 4. Player
  • 4 passes the ball to the middle of the field about on the 3 meter line.
  • Player 3 runs in and gives a setup to the right front.
  • Player 2 smashes the ball over the net, picks it up and puts it in the ballcarrier of the trainer. Then player 2 runs to the backline and joins the backline.
And then:
  • Player 3 goes to the left front and player 4 turns to the right front.
And then it starts all over again (decide for yourself how long you want to continue).

Part 3

all-aspects

You can choose whether you want to continue with part 4 or part 3. In part 4 you play through on both sides, in part 3 you add blockers.

The exercise now starts with 6 players in the field. There are now two more blockers, who stand at the other side of the net.
  • The trainer throws or hits the ball towards player 5 (1
    • ). This is the moment that players 3 and 4 run backwards to make an attack.
  • Player 5 passes the ball to the middle of the field about on the 3 meter line (2
    • ).
  • Player 6 runs in and gives a setup to the left front (3
    • ).
  • Player 3 smashes the ball over the net (4
    • ).
  • Player 1 tries to block the smash.
The same again but in mirror image:
  • The trainer throws or hits the ball towards player 6. Player
  • 6 passes the ball to the middle of the field about on the 3 meter line.
  • Player 5 runs in and gives a setup to the right front.
  • Player 4 smashes the ball over the net. Player
  • 2 tries to block the smash.
And then:
  • Player 5 moves to the left front and player 6 turns to the right front.
  • Player 3 and 4 move to the blocking positions.
  • Player 1 and 2 get the ball in the ballcar and go to the backline.
And then it starts all over again (decide how long to continue).

Part 4











all-aspects
There are now 8 players in the field. The trainer only throws the first ball, then the game continues.
The same patterns as in the previous sections are executed: the players in the backfield take care of the pass and the setup. The players at the net smashem and block.
If there are more than 8 players, the game continues after, say, 10 attacks or so.



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Sv watching

Goal of the exercise:
Ball carrier must learn to act quickly after set-up and find new ball

Explanation of the exercise:

  • Playmaker exercise.
    • Five on one side of the net.
    • On the other side, you could also have 5.
    • Front left and front right both have a ball.
    • Playmaker stands in the middle.
    • The left back and right back bring the pass.
  • The first ball is thrown by the left back towards the left back.
  • At the moment the left back touches the ball, the right back throws the ball to the right back.
  • If you have more players, you can choose to change the one who passed with the one who is on hold.
  • In this way, the passes reach the defender immediately after each other.
  • The pass from the left back is played by the distributor to the left front.
  • Immediately after the set-up, do not follow the ball but look for the other pass from the right back and set-up the set-up for the right front.
  • Many ball contacts for the playmaker.
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Building up overhand service

Practise top hand service.
Build up in steps

  1. Throwing up ->
    • Throw up the ball with 1 or 2 hands.
    • Straight up, slightly in front of the body.
    • After throwing up, point to the ball with the non-striking arm.
    • Drop the ball to the ground, it should land on the service line.
  2. Catch ->
    • The ball is thrown up and caught between the pointing arm and the striking hand.
    • Both arms are extended
  3. Striking ->
    • The ball is thrown up and hit.
    • Make sure to finish the striking movement (strike through the ball).
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