Volleyball drills

• Make threes
• Each trio one ball.
• Player in the middle runs an 8 each time. Each time this player gets in the middle, a ball is thrown:
  • A throws (or plays overhand) the ball to B (in the middle).
  • B plays the ball back to A underhand and then runs around A until he is in the middle again.
  • A meanwhile passes the ball overhead to C.
  • C plays the ball overhand back to B.
  • B passes the ball back to C underhand and then runs around C until he is in the middle again.
  • Etc.
• After 2-3 minutes, the player in the middle changes.

Variation:

• To make it easier, player A and C can also have them throw instead of playing overhand. This can be an underhand throw/catch or an overhand throw/catch.
• To practice standing still while playing/catching, you can also let player B throw and catch underhand.

• 2 rows:
• first players ready to play ball (no ball in hands)
• Other players with ball
• 2nd player throws the ball into the field and player 1:
  • Runs towards the ball, 1x OH and then catch
  • Runs towards the ball, 1x BH and then catch
  • Runs for the ball, 1x OH, 1x BH and then catch
• Connect with ball in the back of the line
• High tempo and adapt to the player.

• Player 1 at position LF at the net, player 2 at MA to defend.
• Player 3 (= SV) on RA (use pawn to indicate RV position; SV has to start behind it).
  
  
• LF throws ball to MA with arc.
• SV runs in at that point from RA, around the pawn (RV on ~3 meter line) to SV position (between MV and RV position)
• MA passes the ball to SV
• SV catches the ball above the head (all players turn 1 spot, or repeat exercise 5 times)
  
  
• Can be extended with setup to LF where
  • player 1 throws the ball from the net
  • then goes to the 3 meter line (for the run to attack)
  • simulates an attack and takes care of the setup.
• If necessary expand with an attack instead of catching.

• 2 rows of players behind the backline & 1 playmaker(SV) at the net
• first of both rows lies on stomach
• trainer stands at the other side of the net
• hits the ball and throws the ball
• players stand up and pass to SV
• SV gives set-up to player who did not pass.
• This attacker retrieves the ball and brings it back to the trainer.
• After a while have the second player change with the first player.

• Player A serves the ball to player C.
• Player C passes the ball to player B.
• Player B sets up the ball.
• Player D attacks.

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.

4 laps around the field in a running pace.

Stand on the backline and calmly walk to the net.
backwards to the backline.
Alternately lift your left and right knee to 90 degrees back to the net (knee lift 90gr)
Heels back to the back line. (2x)

Calm walk to the net, left arm turns forward.
back to the back line right arm turns forward.

Calm walk to the net with both arms turning forward at the same time. back to
the back line walk forward arms turning backwards.

cross pass back and forth.

On your heels to the middle of the field and then on your toes to the net.
Back 8 skippings with high knee deployment and then a short sprint and easy run to the back line.
At the back line, do the same thing again, but now towards the net.

On the baseline again 8
skippings with a sprint to the net. Same again.
After this again active skipping with high explosiveness.

3 sets of 15 movements half squats. (Stand with your feet shoulder width apart and toes pointing slightly outwards) You move as if sitting down to 45 degrees. (15x without stopping) 10 count break and again 15x and then 10 count rest and again 15x.

Lunge (get out, knee not past the toes and back straight arms in the side) 3x left, 3x right (4 sets)

Reach to the net.
Stand facing the net, arms above your head and at a leisurely pace make your back as long as possible (pretend) 3 sets of 5 stretches.

Shoulder girdle slowly.
Stand with your back to it about 50 cm from the net. Raise your arms above your head.
Go to the net with your hands while gently arching your back and hit the net. Also 3 sets of 5 repetitions.

• Team in line up in field A. In field B 3 blockers and 3 serves.
• Team B serves on team A who come to attack.
• Blockers try to block. Time change.

series of exercises to train postural muscles

• hip crossover
• scorpion
• one-hundred
• left hand on right knee, right hand on right ankle, left leg extended (15 cm off the ground), shoulders off the ground -> change: right hand on left knee, left hand on left ankle, right leg extended. Calm movement!
• On hands/knees (shoulders - torso - legs rectangle). Turn right leg and right arm up towards the ceiling, hips together. From here, turn back, dog pose, swing left leg up, back to hands/knees. Repeat! Idem left.
• Side posture, upper leg stretched back, upper arm stretched forward. Bring hand to knee and stretch again. Repeat! Same as on the other side.
• Sit on right hip, right hand on the ground. From here up with left leg stretched towards ceiling and back again. Repeat! Same as left side.
• plank posture. From there, move foot by foot next to your hand and back again. Order: first right first, then left first (alternately).

• O1 throws/strikes aimed at P1 on the other side of the pitch
• P1 pass to V1 who catches it
• P1 becomes V1 becomes Or
• O2 throws/strikes directed at O1
• O2 pass to V2, who catches
• O2 becomes V2
• and so on

• Throws ball to P
• P pass to S
• S setup for P
• P attacks
• pass except sv

Servicepass training for 4 to 12 persons4
persons:
2 servers at the servicepoint.
1 passer1
receiver
(dynamic) same as static but dancer plays ball on receiver. Passer plays to off-setter. (server becomes reserve, reserve becomes passer, passer becomes receiver etc.)

6 persons.
2 servers3
passers1
receiver
(static) see four persons
(dynamic) server serves the ball and runs after his/her ball.
Passer passes the ball to the receiver. The player on the right becomes the server and the server
moves in on the left. Catcher becomes server. If this does not work out 1 passer becomes reserve.

Extend with fixed sv and extra player on pos 4, who will attack. Passer becomes attacker, when pass is wrong the passer goes away.

Extend with blocking.

Make pairs and per pair one hoop.

• Play a 2x2 game.
• The ball is thrown into the field,
• The hoop is put on the ground by person 1 on the spot where the ball has to bounce.
• The ball bounces in the hoop and person 2 has to pass the ball.
• Person 1 finishes the game by passing the ball over the net.
• Then it's the other side's turn and they do the same.

PURPOSE: Walking withthe ball and choosing the right position.