Volleyball drills

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Impact and defense

Defense
- SV 2 remains standing
- Libero stays put
- Outside attacker rotates
Blocking
- Blocking runs through after attack
- Attacker takes over block position

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Combination of explosiveness

Multiple exercises with turnaround system.

Everyone does each exercise 30" at 75% then 45" at 100%.
Exercise 1: Side by side pull pass to left pylon, then alternate far and closest pylon. Each time back to center then far distance.
Exercise 2: sprint straight ahead, then side short distance left and long distance right, back side to center and back to starting position.
Exercise 3: player A tries to make it as difficult as possible for player B with side steps left and right. Player B tries to imitate player A.
Exercise 4: player follows the lines with face always facing the net.
Exercise 5: player A jumps and passes the ball to player B, important that the ball is not thrown but passed.
Exercise 6: player sits down, with feet off the ground tap a ball on the ground with 2 hands left and right of the body.
Exercise 7: player does a plank exercise the entire time.
Exercise 8: player jumps 4x at 50% against the wall and then full through, repeating for the whole time.
Exercise 9: player keys the ball to himself for the entire time. The ball must not fall!
Exercise 10: player gets into squat position, he lifts the heels up to maximum, aggressively, and slowly lowers back down. Repeat and especially stay in squat position.

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Zigzag replay

Starting in the back at a distance of about 3 meters
Play in pairs towards the net
Always play one meter diagonally forward
Play overhead, underhand, backhand
Hit the last ball over the net
If necessary, play a ball in front of yourself
If too easy, increase distance

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Matches 2 vs.

Matches 2 against 2, with different assignments, such as:

Ball must compulsorily cross the net in 2x;
Only attack from behind 3 meters;
Only the first ball is allowed underarm;
Smaller field.

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Strength & fitness

Make 5 pairs: perform a task for 45 seconds each.
Successively:

Planks;
Handstand, left shoulder, right shoulder, clap;
Attack run, dive back to 3 meter line;
Moving sideways between center line and 3 meter line;
Jump squats.

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Set-up the basket in

3 people in the serve pass at 5, 6 and 1 + 1 reserve behind the court.
1 playmaker starting at 2/3.
The rest with ball on the opposite side.

Serve on the passers, bring pass to position 2/3.
Then the playmaker plays a ball to position 4 where a basket is set up.
Ball played in an acceptable ball trajectory against the basket is 1 point, ball directly into it is 2 points.
Push the team to actually go for as many points as possible.

You can choose to have a fixed playmaker, or rotate. In that case the passer --> playmaker --> server --> reserve --> passer.
With a large group you can use 2 sides, with a small group you can also cut the number of passers.

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Sustained walking

Walking around and along the cones
Along the short side do an exercise.
For example: knees high, feet against seat, sprint, etc.

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Attack-defense warm-up

Trainer brings ball in at position 6.
Pass to 2/3.
Server penetrates from P1.
Gives setup to P2 or P4.
Blocking is put straight through.
Ball is calmly attacked in the diagonal.
P6 slides into the diagonal to defend.
Free net defender assists in defense.
Over time, front and back players switch.
Server always goes back to P1.
Server does not defend.

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Playing with quintuplets

Ball is played from P6 to P3.
Player on P3 gives a setup to P4 and moves to P2.
Player on P4 plays the ball to P6.
Pass goes to P3 again, setup now goes to P2 and displacement is to P4.
After a while, calm attack is played instead of overhead.

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Moving along defensively

Trainer throws ball into far corner.
Player 1 runs to ball as fast as possible.
Player 1 plays the ball up.
Player 2 runs along to the ball.
Player 2 plays the ball to player 3.
Player 3 plays the ball over the net.

Goal: Move quickly to a hard-played ball, but with the calmness to play it up, so that running along fellow player can place the ball in their own court.